Tuesday 29th September 2015 – WOD

28th September 2015

WOD 1

EMOM for 5 mins:

  • Mins 1-3-5 30 secs of kip/butterfly practice
  • Mins 2-4 60% of max pull ups

10 min AMRAP of:

  • 5 Over Head Squats / Box @ 20 / 15kg
  • 10 Ab Mat Sit Ups
  • 5 Over Head Squats / Box w/ 3 sec pause in the bottom @ 20 / 15kg
  • 10 Sumo Deadlift High Pull @ 20 / 15kg
  • 5 1 and a 1/4 Over Head Squat @ 20 / 15kg
  • 30 sec hang from the rig

 

Barbell Club Wk 5 Session 1

Weight Lifting:

  • Front Squat – build to a heavy single then 90% x 2, 85% x 3
  •  Snatch 3 x 2 @85%, 2 x 1 @ 85-95%
  •  Snatch pull – pull as normal 3 second lower to the knee control to floor 5 x 5 working up to heaviest set for the day

Ab Work:

  • Strict toes to bar x 3 max effort attempts for the day, lower each rep for 3 seconds
  • Scale – strict straight leg raises to lying straight leg raises hands resting on the ground by your side

WOD 2

In 15 mins complete 2 rounds of:

  • 2 Mins Hand Release Push Up
  • 3 Mins Over Head Squat @ 60 / 40kg
  • 2 Mins Toes To Bar
  • 1 Min Rest

 

 

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