Thursday 7th January 2016 – WOD & Barbell

6th January 2016

emom

WOD 1

In pairs 2 rounds of tabata:

  • Overhead squats @ 30/20
  • Box jumps @ 24/20

*score = max reps

*alternate every 2 rounds with partner (P1 does 20 secs overheads, 10 sec rest, 20 secs box jumps, then P2 does both)

 

Barbell Week 3 Session 2:

  • Pause front squat + front squat 5×2 @80%
  • Clean pull to knee + full clean pull + hang clean and jerk 3×1+2+1, 2×1+2+1
  • Full clean & jerk 3×1 @ heaviest complex weight
  • Overhand strict pull ups: 1 x max effort set, 2 x max effort set with minute rest and 3 second eccentric

 

WOD 2

EMOM for 15 mins:

  • 1 front squat @ 70/45
  • 1 front squat with a 3 sec pause in the btm @ 70/45
  • 2 alt split jerks @ 70/45
  • 5 sumo deadlifts @ 70/45

*If you are not getting a minimum of 15 sec rest reduce the sumo deadlifts

Go top