Tuesday 14th June 2016 WOD & Barbell

13th June 2016

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WOD 1

MOTM: Pull Up Strength

EMOM for 4 mins:

  • min1: 30 secs max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs max hold at the top
  • min4: 3-5 kipping pull ups

EMOM for alt between 8 mins @40/30:

  • 3 snatch deadlifts/clean dl
  • 2 high pulls from the floor
  • 1 power snatch/power clean
  • 1 OHSQ / FSQ
  • 1 sq snatch /sq clean

Barbell: Week 10 session 1

  • Hang Snatch + snatch: 5X(1+1)  75%, 78% &,3x 81%
  • No Jerk Snatch Balance + OHS: 5 x (2+1) work up to 1RM snatch weight, start heavy, small increases
  • Back Squat Cluster Sets: 5×1 93%1RM 1 rep, rack then rest 20-30sec x 5 for 5 sets. 3 mins rest between attempts
  • Max Vertical Jump 3-5 single efforts, note height

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

WOD 2

LUKE BROWNS 18th BIRTHDAY WOD!

18 min AMRAP:

  • 1 mu/3 c2b/5pu
  • 4 sq snatch @75/45
  • 6 toes 2 bar
  • 9 down and ups
  • 8 power cleans @75/45

 

 

 

 

 

 

 

 

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