Thursday 8th September 2016 – WOD & Barbell

7th September 2016

laura1  Laura and Rhi absolute beasts at the weekend!

WOD 1

In 15 mins muscle up positions.

Then in 8 mins build to deadlift weight for the wod.

 

 

 

 

Additional Work

Rest!

 

 

 

Barbell:

  • Squat clean 6 x 1
  • Jerk 5 x 2 87%+ on jerk RM
  • GHD Back extension 3 x 12 3sec pause at end of each rep
  • Mobility
WOD 2

2 x 5 min AMRAPs of:

first 5 mins:
60 Deadlifts @100/70 RX+=125/87.5
in the remaining time
amrap muscle ups/ box dips

Second 5 mins:
50 Plate good mornings @10/5kg
in the remaining time
amrap muscle ups/ box dips

*Aim to complete the deads in 2-3 sets so you have around 3 mins on the muscle ups

 

 

 

 

 

 

 

 

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