Thursday 23rd June WOD & Barbell

22nd June 2016

burpee

WOD 1

MOTM: Pull Up Strength

EMOM for 4 mins:

  • min1: 30 secs of max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs of max hold at the top
  • min4:3-5 kipping pull ups with 5 sec eccentric

In pairs for max reps:

3 min AMRAP

  • muscle ups/C2B/pull ups
  • 1 min rest

3 min AMRAP

  • HSPU/Scale

 

Barbell: Test Week

  • 1RM Squat Clean
  • 7 min EMOM: 1 push jerk + 1 split jerk
  • 5 x 2 (stay light) narrow grip oh squat with 3 sec pause at bottom 
  • Mobilty in deep squat

 

WOD 2

In pairs an 18 min incremental ladder:

  • 20 TTB
  • 20 down and ups
  • 20 air squats + 20

* 50/50

*break how you like

*only increase squats

 

 

 

 

 

 

 

 

 

 

 

 

 

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