Thursday 21st January 2016 – WOD & Barbell

20th January 2016

zydrunas-a14_lg

WOD 1

2 rounds of tabata:

  • Pull ups
  • Push ups
  • Air squats

 

 

Barbell Week 5 Session 2:

  • Front squat 5 x 2 @ 85%
  • Clean pull + clean & jerk 3 x 1 +1, 2 x 1+1
  • 3×1 clean & jerk a@ heaviest complex weight
  • Overhand strict pull ups: 1 x max effort set, 2 x max effort set minute rest between sets and 3 second eccentric

WOD 2

Absolute strength test, in pairs:

  • 1RM back squat
  • 1RM strict press
  • 1RM deadlift

*Warm into each lift, then you are only allowed 3 attempts to get your max lift.

*Score = sum of the best lift from each movement

*30 mins

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