Tuesday 20th October 2015 – WOD

19th October 2015

box-jump-fall

WOD 1

MOTH EMOM 5 mins:

  • Min 1 – 2 – 4 – 5 60% max pull ups
  • Min 3 30 sec of kip/butterfly practice

In 8 mins rotate through:

  • 10 – 30 sec Handstand Hold
  • 2 Length Duck Walk
  • 10 Push Jerk w/ 3 sec pause in the rec @ 20 / 15kg
  • 10 sec Single Arm Bar Hang (each arm)

 

Barbell Club:Wk 2 Session 1

  • Front Squat – 10@ 60%, 5@80%, 3@by feel, 3@by feel, 3×1 building to max for the day
  • High Hang Snatch, Hang Snatch, Snatch – 3×2+1+1, 3×1+1+1
  • EMOM x 5 mins 1 Snatch @ top weight achieved in above complex
  • Strict Press – build to 1 RM then drop weight and complete 2 sets of 5 repetitions, choose a weight  you can just achieve
  • Banded Pull Aparts – 4 x 20 repetitions, superset with the Strict Press

WOD 2

15 mins AMRAP:

  • 15 Box Jumps @ 24 / 20″
  • 10 Wallballs @ 20 / 14lb
  • 5 STOH @ 80 / 50kg

 

 

Go top