Thursday 19th November 2015 – WOD & Barbell

18th November 2015

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BUDDY!

WOD 1

MOTM: EMOM for 5 mins:

  • 5 low hang squat/power snatch. Slight increase in weight from last week.

3 rounds for time:

  • 5 hang power cleans @20/15
  • 10 front squats @20/15
  • 5 thrusters @ 20/15
  • 100m run/row/ski

*6 min cap

 

Barbell Club:Wk 6 Session 2

  • Back squat with 1 second pause – 10,5,3,3,1,1,1
  • Muscle clean & jerk – 3×5 reps, load not important
  • High hang clean + hang clean + clean & jerk – 3×3+1+1, 1×2+1+1, 1×1+1+1
  • High clean + clean & jerk – 2×1+1
  • Clean + Jerk – 3×1 at top weight from above complex
  • Chin ups – 1x max set
  • Eccentric Chin Ups – 2 x max sets lowering for 3 seconds

WOD 2

BUDDY:

In pairs in 23 mins complete:

6 min amrap of:

  • 8 pull ups
  • 10 double unders

1 min rest

Then 16 min amrap of:

  • 1 squat clean @ 70/45
  • 25 hang power cleans @ 70/45
  • 10 STOH @ 70/45
  • 15 back squats @ 70/45

*score = complete rounds of second amrap

*split work 50/50

 

 

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