Thursday 19th May 2016 WOD & Barbell

18th May 2016

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WOD 1

MOTM = EMOM: 

  • Min 1: 3 high pulls from the floor
  • Min 2: 3 muscle cleans from the floor
  • Min 3: 3 high hang squat cleans
  • Min 4: 3 low hang squat cleans
  • Min 5: 3 full squat cleans

@30/25

In teams of 4 in 6 mins build to max partner deadlift.

*1 boy and 1 girl

*score = max dead + max dead

Barbell – Week 6, Session 2

  •  Snatch 3 position: 75%, 3 x 78%, 81%
  • Push Press + Split Jerk:  5 x (1+1)   of PP 1RM  3 x84%,  87%, 90%,
  • Front Squat: 8 x 3  3 x 87% 5 x 90%
  • Clean Grip SOTS Press:  3 x 3 work to a heavy 3
  • Bulgarian Split Squat: 2 x 6-8 each leg  65%/75% of bodyweight

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In teams of 4 17 min AMRAP of:

  • 24 deadlifts @60/40
  • 24 box jumps @24/20
  • 24 wall balls
  • 24 STOH @60/40

*break down how you like

*teams of 2 girls and 2 boys

*1 boy and 1 girl must work together

 

 

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