Thursday 26th May 2016 WOD & Barbell

25th May 2016

Sit-Ups-Funny-02

WOD 1

MOTM = EMOM for 4 mins: 

  • 1 high hang squat clean
  • 1  low hang squat clean
  • 1 full squat clean

In teams of 4 in 6 mins:

  • max partner floor press

*1 boy and 1 girl

*score = 1m/1f + 1m/1f max press

1 bar between four

Barbell – Week 7, Session 2

  •  Clean 3 position: 75%, 3 x 78%, 81%
  • Push Press + Split Jerk:  5 x (1+1)   of PP 1RM  3 x84%,  87%, 90%,
  • Front Squat: 8 x 3  3 x 87% 5 x 90%
  • Clean Grip SOTS Press:  3 x 3 work to a heavy 3
  • Bulgarian Split Squat: 2 x 6-8 each leg  65%/75% of bodyweight

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In teams of 4 complete:

  • 100 syncro burpees – syncro plank hold
  • 100 abmat situps – syncro deadlift hold
  • 60 syncro STOH @75/45 – syncro bar hang

*break reps how you like doesnt have to be 50/50

*ideally 2m/2f partnered as m/f m/f

*while one team completes reps others must complete holds/hang

* reps only count while partners are in hold/hang

*22 min timecap

 

 

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