Thursday 5th May 2016 – WOD & BARBELL

4th May 2016

in-the-face

WOD 1

MOTM = EMOM: 

  • Min 1: 5 muscle cleans
  • Min 2: 5 high hang squat cleans
  • Min 3: 5 mid hang squat cleans
  • Min 4: 5 low hang squat cleans

coaches warm up:

 

 

 

Barbell – Week 4, Session 2

  •  Snatch pull + hang snatch: 5 x (2+1)  75%, 78%, 81%, 84%, 87%
  • Clean & jerk:  5 x 1  2 x 75%, 75%, 78%, 81%, 84%,
  • Tempo Front squat: 3-1-1-2   5 x 5  2 x 81% 2 x 84%, 87%
  • Tempo Strict press: 3-0-1-1   5 x 5 84%
  • Bulgarian split squat: 2 x 6 -8 each leg 60/70% of bodyweight

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In pairs in 30 mins 10 x 3 min AMRAP 0f:

  • 10 wall balls
  • 10 burpees
  • 10 o/h squats @40/30
  • 10 pull ups

*partner 1 works for 3 mins then switch on the next 3 mins

*partner carries on from where partner 1 got to

 

 

Go top