Thursday 18th February 2016 – WOD & Barbell

17th February 2016

20140731-210836-76116001

WOD 1

MOTM: TTB – Core

EMOM for 5 mins:

  • Min 1-3-5:  30 sec max hollow hold/rocks

 

Mobility/warm up

 

In 10 mins squat clean tekkers

 

 

Barbell: Week 1 Session 2 

  • Front squat pause 2 seconds in bottom: 5RM, then -5% and -10% for 5
  • Hang clean from hip: 3RM, then -5% and -10% for 3
  • Clean pull 3×3@ 1RM C+J weight or above
  • Ring Row to hip – 3 x max sets

WOD 2

Open workout 11.3:

5 min amrap of:

  • Squat clean @ 75/50
  • Jerk @ 75/50

In the remaining time:

3 rounds of:

  • 400m run
  • 15 kb swings @ 24/20
  • 9 bar over burpees

*16 min cap

Go top