Thursday 5th November 2015 – WOD & Barbell

4th November 2015

fireworksdog

WOD 1

In 5 mins complete rounds of:

  • OHS warm up @20/15kg
  • OHS slow down – OHS slow down & pause in bottom – OHS normal down, 3/4 way up

EMOM for 5 mins:

  • 50 double unders/single unders
  • 5 muscle snatch @20/15kg

 

Barbell Club:Wk 4 Session 2

  • Back squat – 10,5,3,3,1,1,1, @DELOAD to approx. 60% of top weight
  • Hang clean and jerk – 3×3+1, 2×2+1, 3×1+1
  • Clean and jerk – 3×1+1
  • Chin ups – 1x max set
  • Eccentric chin ups – 2 x max sets lowering for 3 seconds

WOD 2

20 min AMRAP of:

  • 8 TTB
  • 8 burpees
  • 12 KB swings @32/24kg

 

 

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