Thursday 31st March 2016 – WOD & Barbell

30th March 2016

 

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WOD 1

Emom for 4 mins:

  • Min 1: 5 deep oh squats
  • Min 2: 5 oh squats w. 3 second pause
  • Min 3: 5 1/2 oh squats
  • Min 4: stos press (aim is each week to either use a narrower grip or tiny bit heavier weight) @20/15

In 15 mins build to a 3RM push press, racks allowed

 

Barbell: Week 7 Session 2 

  • Front squat 3RM then -5% for -10% for 5
  • Clean and Jerk 65%x2, 75%x2, 80%x2, 85%x1, 88%x1 x2 sets, 90% x 1 and work up if no misses, allowed 1 miss
  • Clean deadlift build to a heavy 3
  • Ring row to hip: 3 x max sets

WOD 2

In 13 mins an incremental ladder of:

  • 1 strict press +1 @50/35
  • 1 push press + 1 @50/35
  • 1 push jerk + 1 @50/35
  • 1 split jerk + 1 @50/35
  • 200m run

 

 

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