Thursday 6th October 2016 – WOD & Barbell

5th October 2016

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WOD 1

In pairs 10 mins AMRAP of:

  • kb duck walk length of room
  • 10 kb windmills
  • kb crab walk length of room
  • 10 kb rotations
  • 10 S/L kettle bell deadlift

    *one for one
    *use a light kettle bell 16/12

 

 

Additional Work

10 mins after class
For quality:
25 hip extensions
25 back extensions
25 hip and back extensions
*aim to hit each 25 reps unbroken before resting

 

Barbell:

  • Clean pull from floor 5×5
  • Hang clean 5×5
  • Full clean with 3 sec pause at the bottom 5×5
  • 20 mins to have 5 attempts at 3rm hang clean then reduce to 90% and do 3 additional sets
WOD 2

In 20 mins build up and complete:

  • 5-3-1 deadlifts

    *build to a heavy lift for each

 

 

 

 

 

 

 

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