Tuesday 24th January 2017 – WOD & Barbell

23rd January 2017

 

WU WOD

Before the class, in open gym

3 rounds of:

10 kb deadlifts
10 single arm kb swings
10 full kettle bell swings
5 inch worms

 

 

 

WOD 1

EMOM FOR 10 MINS

6 T2B
8 KB Swings @ 24/16

*scale reps where needed
*hit a practice round to judge reps
*both movements in the minute

 

Additional Work

Rest

 

 

Barbell:

In 45 mins complete:

1. Front Squat
1.1 In 15 mins Find your daily max in front squat triples.

2. Clean
2.1 In 15 mins Find your daily max in clean singles with the goal of hitting the same weight as you managed in front squat triples.

3. Split Jerk
3.1 In 15 mins Find your daily max in spit jerk singles from either rack or blocks.

WOD 2

Barbell NICK

12 rounds for time of:

10 hang squat cleans @ 40/30
6 hs push ups

*25 min cap

 

 

 

 

 

 

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