Thursday 1st October 2015 – WOD

30th September 2015

upward dog

WOD 1

MOTM: EMOM for 5 mins:

  • Mins 1-3-5 30 secs of kip/butterfly practice
  • Mins 2-4 60% of max pull ups

In 20 mins:

  • Ring Muscle Up Drills / Tekkers

 

Barbell Club Wk 5 Session 2

Weight Lifting:

  • Back Squat build to a heavy single then 90% x 2 85% x 3
  • Clean & Jerk 3×2 @85% 2×1 @ 85-95%
  • Barbell single leg deadlifts 3 x 8 on each leg

Back Work:

  • Pendley rows – under hand in no more than 5 sets build to an 8 rep max for the day: This is a strict movement no kip in the upper body, if hamstring mobility doesn’t permit then normal bent over rows under hand

WOD 2

10 Min AMRAP Cindy:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

 

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