Thursday 7th July 2016 WOD & Barbell

6th July 2016

Deadlift

WOD 1

MOTM: Double Unders

EMOM for 5 mins:

  • 1 min right arm DU rope spin/with jump if ready
  • 1 min left arm DU rope spin/ with jump if ready
  • min 3 30 secs of high jumps on toes
  • min 4  high single with rope
  • min 5 high single with 1 double under or more

build to deadlift weight

 

 

 

Barbell: Week 2 session 2

  • Snatch grip DL 5 x 1 95-100%1RM sn
  • Back squat 9 x 4 80%
  • Spilt jerk 5 x 4 75%
  • Every 90 sec On 90sec for 7 mins 30: bear complex (power clean, front sq, push press, back sq and second push press)

 

WOD 2

In pairs 3 x 5 min alt AMRAPs each (30 mins) of:

  • 5 deadlifts @100/65
  • 10 box jumps@24/20

2nd 5 mins:

  • 3 deadlifts @120/80
  • 10 wall balls

3rd 5 mins:

  • 1 deadlift @140/95
  • 10 bar over burpees

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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