Tuesday 22nd September 2015 -WOD

21st September 2015

WOD 1

EMOM for 5 mins:

  • 5 Tall Jerks to push jerk rcv @ 20 / 15

8 min AMRAP of:

  • 5 Hang cleans @ 40 / 30kg
  • 10 Jerks @ 40 / 30kg
  • 15 Down Ups

 

Barbell Club Wk 4 Session 1

Weight Lifting:

  • Front Squat 6 x 1 from 75 – 90%
  • Snatch 5 x 2 @83%
  • Snatch pull – pull as normal 3 second lower to the knee quick to floor 5 x 3 @75% based off 120% snatch 1RM

Ab Work:

  • 3 x max effort skin the cat attempts
  • Scale – 3 x 8-12 inverted barbell row + 8-12 straight leg raises, rest 1 minute between sets

WOD 2

4 rounds for the time of:

  •  Run 200m
  • 6 Thrusters @ 60 / 40kg
  • Run 200m
  • 6 Push press @ 60 / 40kg
  • Run 200m
  • 3 Muscle ups / 6 C2B / 9 Pull ups

*17 min cap

 

 

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