Thursday 22nd October 2015 – WOD & Barbell

21st October 2015

1

WOD 1

MOTH EMOM 5 mins:

  • Min 1,2,4,5: 60% max pull ups
  • Min 3: 30 sec kip/butterfly practice

EMOM 8 mins:

  • 5 Muscle Snatch @ 20/15kg
  • 5 Power Snatch @ 20/15kg
  • 5 OH Squat @ 20/15kg
  • 5 down & ups

 

Barbell Club:Wk 2 Session 2

  • Back Squat with a 3 second pause – 10@60%, 5@80%, 3@by feel, 3@by feel, 3 x 1 building to max for the day
  • Tall Jerk – 4 x 3 repetitions
  • Clean & Jerk – 1×5+1, 1×4+1, 1×3+1, 2×2+1, 3×1+1
  • Chin Ups – 1 x max sets with 60 seconds rest in-between, 2 x max sets eccentric pull ups lower for 3 seconds

WOD 2

17 mins AMRAP:

  • 100 Double unders/200 singles (check in)
  • 12 OH/Front rack lunges @ 50/35kg
  • 24 Double unders/48 singles (UNBROKEN)
  • 12 Bar push ups

*If you break the double unders start back from one

*double under check in is not unbroken

 

 

 

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