Tuesday 10th May 2016 – WOD & Barbell

9th May 2016

Handstand-Old-2

WOD 1

MOTM: EMOM for 6 mins in pairs;

  • 1 min of max wall ball squat cleans

*focus on triple extension before drop

10 mins of muscle up drills

 

Barbell: Week 5 session 1

  • Snatch: 5X1  75%, 78%, 81%, 84%, 87%
  • C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%,
  • Push Press: 3 x 5 2 x 81%, 84%
  • Tempo Back Squat: 3-1-1-2 5×5 2 x 81%, 2 x 84%, 87%
  • Back loaded BB lunge: 2x30m rig-wall-rig 55/35kg + over the weeks (increase weight from last attempt)

*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight.

WOD 2

10 rounds for time:

  • 100m run
  • 3 strict handstand push ups RX / kipping/box/hr push ups
  • 4 muscle ups / 8 C2B/8 pull ups

*16 min time cap

 

 

 

 

 

 

Go top