Thursday 3rd September 2015 – WOD

2nd September 2015

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WOD 1

MOTH: Split / Push Jerk

EMOM for 5 mins:

  • 5 Jerk Dips with 5 sec pause @ 40 / 30kg

EMOM for 8 mins:

  • 5 Push Jerks @ 40 / 30kg
  • Max Strict Pull Ups
  • Max Strict Press @ 40 / 30kg
  • Max Plank

*rest once you fail a movement

 

Barbell Club Wk 1 Session 2

Weight Lifting

  • Back Squat 3 x 5 @ 80%
  • Clean & Jerk 5 x 5 @ 75%
  • Barbell Single Leg Deadlifts 3 x 8 on each leg

 

WOD 2

For 16 mins an incremental ladder:

  • 1 Rope Climb
  • 3 Bar Over Burpees +3
  • 3 STOH @ 70 / 45kg +3

 

 

 

 

 

 

Back

  • Pendley Rows – under hand in no more than 5 sets build to an 8 rep max for the day (this is a strict movement no kip in the upper body, if hamstring mobility doesn’t permit then normal bent over rows under hand)

 

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