Thursday 30th June 2016 WOD & Barbell

29th June 2016

pairs

WOD 1

MOTM: Pull Up Strength

Pull up retest

  • 1 min max strict pull ups

In pairs for 10 mins build to max complex of:

  • clean
  • hang clean
  • 2 STOH

*score = max lift +max lift

 

 

Barbell: Week 1 session 2

  • Snatch grip DL 5 x 1 95-100%1RM sn
  • Back squat 9 x 4 80%
  • Spilt jerk 5 x 4 75%
  • Every 90 sec On 90sec for 7 mins 30: bear complex (power clean, front sq, push press, back sq and second push press)

 

WOD 2

In pairs E4MO4M for 19 mins:

  • 15 deadlifts each @50
  • max STOH @50
  • 1 min rest
  • 15 front squats each @60
  • max STOH @60
  • 1 min rest
  • 15 deadlifts each @70
  • max STOH @70
  • 1 min rest
  • 15 front squats each @80
  • max STOH @80
  • 1 min rest
  • 15 deadlifts each @90
  • max STOH @90

* 1 work/1 rest

*break STOH how you like

*must complete all DL/squats before partner can go

 

 

 

 

 

 

 

 

 

 

 

 

 

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