Thursday 8th October 2015 – WOD

7th October 2015

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WOD 1

MOTM: EMOM for 5 mins:

  • Mins 1-3-5 30 secs of kip/butterfly practice
  • Mins 2-4 60% of max pull ups

For time complete 8 rounds of:

  • 9 Muscle cleans @20/15kg
  • 6 Front squats @ 20/15kg
  • 3 Burpees

*8 min cap

 

Barbell Club Wk 6 Session 2

Weight Lifting:

  • Max out clean and jerk
  • Max out back squat

WOD 2

16 Min AMRAP of:

  • 3 Power cleans @ 90/57.5kg
  • 9 Double unders/18 Single unders
  • 15 Toes to bar

 

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