Tuesday 17th November 2015 – WOD

16th November 2015

spidy dog

WOD 1

MOTM: EMOM for 5 mins:

  • 5 High hang to squat or power snatch, increase weight from last week

EMOM for 8 mins:

  • Odd mins 5 strict toes to bar
  • Even mins 5 HSPUs / scale

Barbell Club:Wk 6 Session 1

  • Front squat – 10,5,3,3,1,1,1
  • Snatch & OH Squat – 1 x 1+ 5, 1 x 1 + 4, 2 x 1 + 3, 1 x 1 + 2, 2 x 1 + 1
  • 3 x 1 Snatches at top complex weight
  • Strict press 4 x max – same weight in week 2
  • Banded pull apart 4 x 20, super set with the strict press

WOD 2

18 min AMRAP of:

  • 0 to 6 mins
  • 6 push press @ 60 / 40kg
  • 12 Bar over burpees
  • 6 to 12 mins
  • 6 Push jerks @ 60 /40kg
  • 12 Box Jumps @ 24 / 20″
  • 12 to 18 mins
  • 6 Split jerks @ 60 / 40kg
  • 12 Ab-Mat sit ups

*Score = Number of full rounds

 

 

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