Tuesday 15th September 2015 – WOD

14th September 2015

Bit of motivation for Barbell Club!

WOD 1

Napalm WOD 1 – I GO YOU GO relay

In pairs an 8 min AMRAP of:

  • Row / Ski / Run 200m
  • 15 KB Swings @ 24 / 20kg
  • 10 Box over jumps @ 24 / 20″

 

Barbell Club Wk 3 Session 1

Weight Lifting:

  • Front Squat 5 x 5@ 83%
  •  Snatch 6 x 3 @ 80%
  •  5 x 5 Snatch pull – pull as normal 3 second lower to the knee,  control to floor. Work up to heavy set for the day

Back & Ab Work:

  • 3  x  max effort strict toes to bar, lower each rep for 3 seconds > scale – strict straight leg raises to lying straight leg raises hands resting on the ground by your side.

WOD 2

16 min AMRAP of:

  • 5 Bar over burpees
  • 10 Box Jumps @ 24  /20″
  • 15 Ab-Mat sits
  • 20 Double unders / 40 Single unders

E2MO2M:

  • 5 Front squats @ 80 / 55kg

 

 

 

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