Tuesday 19th January 2016 – WOD

18th January 2016

WOD 1

Lactic Power Test – in 15 mins:

  • Row 3 x 40 sec on 80 sec off
  • 3 mins change over
  • Thruster 3 x 40 sec on 80 sec off @ 40/30kg

Score = Row for distance / max

 

Barbell Club: week 5 session 1

  • Back squat 3 x 1 95%
  • Snatch pull & hang snatch 3 x 2+1. 2 x 1+1
  • 3 x 1 snatch @ heaviest complex
  • Push Press EMOM 4 reps 5 mins heavier than last week

 

WOD 2

Power endurance test 14.4 – 14 min AMRAP:

  • 60 Cal Row
  • 50 Toes To Bar
  • 30 Wallball
  • 30 Cleans @ 60/42.5
  • 20 MU/C2B/PU

 

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