Thursday 29th September 2016 – WOD & Barbell

28th September 2016

deadlift

2013 Games; For the first time in Games history male athletes surpassed the 400lb for rep threshold!

WOD 1

In pairs in 20 mins complete: 6 barbell complex @40/25 (3 each)

  • 6 deadlift
  • 6 hang power cleans
  • 6 front squats
  • 6 push press

In the remaining time build to a heavy 4 rep front rack box step up @ 20″

Build to wod weight
 

 

 

Additional Work

Rest!

 

Barbell:

  • Clean pull from floor 5×5
  • Hang clean 5×5
  • Full clean with 3 sec pause at the bottom 5×5
  • 20 mins to have 5 attempts at 3rm hang clean then reduce to 90% and do 3 additional sets
WOD 2

8 min AMRAP of:

  • 6 front rack lunges @ 60/40 RX+ 80/50
  • 12 Deadlifts @  60/40 RX+ 80/50

 

 

 

 

 

 

 

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