Thursday 24th September 2015 – WOD

23rd September 2015

barbell-club-symbol

WOD 1

EMOM for 5 mins:

  • Split jerk balance @ 40 / 30

10 min of DU tekkers or EMOM for 1o mins 30/40/50 unbroken DUs

* Alt mins with partner

*If you fail to complete a round 5 burpee penalty at end

Barbell Club Wk 4 Session 1

Weight Lifting:

  • Back Squat 6 x 1 from 75 – 90%
  •  Clean & Jerk 5 x 2 @83%
  •  Clean Pull – pull as normal 3 second lower to the knee control to floor 5 x 3 build to moderate to heavy weight focus on recovery

Back Work:

  • Pendlay 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 Rounds for time of:

  •  1 barbell complex of
  • 1 Deadlift
  • 1 Power clean
  • 4 Hang power clean
  • 31 Double unders / Single unders

*14 min cap

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