Tuesday 28th June 2016 WOD & Barbell

27th June 2016

frotn rack

WOD 1

MOTM: Pull Up Strength

EMOM for 4 mins:

  • min1: 30 secs max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs max hold at the top
  • min4: 3-5 kipping pull ups

8 Min AMRAP of:

  • 1 min plank hold
  • 10 single leg kb deadlifts @20/16
  • 10 kb swings @20/16
  • 20 pull up kips

Barbell: Week 1 Session 1

  • Dip snatch +hang snatch 5 x 2+1 start at 70% and small increment each attempt
  • Clean position sumo grip 1st pull to knees 5 x 3 95% -100% 1rm clean
  • Back squat 7 x 5 75%
  • Max vertical box jump

WOD 2

16 min AMRAP of:

50 abmat sit up check in

  • 30 down and ups
  • 30 front rack lunges @50/35
  • 30 deadlifts @50/35
  • 100m OH plate carry @20/15

 

 

 

 

 

 

 

 

 

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