Thursday 29th October 2015 – WOD & Barbell

28th October 2015

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WOD 1

In Pairs:

  • Run 400m (together)
  • Then in 6 mins: work to a heavy squat clean (training max – TECHNIQUE!)
  • Run 400m (together)

*1 bar between 2

*score = squat clean + squat clean

*10 min cap

 

 

Barbell Club:Wk 3 Session 2

  • Back squat with a 1 second pause – 10,5,3,3,1,1,1
  • Muscle clean  + jerk – 3×5 reps, loads not important
  • High hang clean + hang clean + clean and jerk – 3×3+1+1, 1×2+1+1, 1×1+1+1
  • Hang clean + clean and jerk 2×1+1
  • Clean and jerk – 3×1 at top weight from above complex
  • Chin ups – 1x max set
  • Eccentric chin ups – 2x max sets lowering for 3 seconds

WOD 2

In Pairs Complete:

6 rounds for time of:

  • 5 power cleans @ 60/40kg
  • 10 front squats @ 60/40kg
  • 5 STOH @ 60/40kg
  • 200m run

*must complete a full round before partner goes

*19 min cap

 

 

 

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