Tuesday 3rd November 2015 – WOD

2nd November 2015

WOD 1

MOTM: In 5 min complete up to 3 rounds of 101 Snatch warm up

  • 3 High Pulls
  • 3 Muscle snatch
  • 3 Power Snatch (high)
  • 3 Power snatch (low)
  • 3 Squat snatch w/3 sec pause

A 10 min incriment ladder of:

  • 5 DUs + 5
  • 1 MU / C2B + 1
  • 5 KB Swings @ 24 / 20 + 5

Barbell Club Wk 4 Session 1

Weightlifting:

  • Front Squat 10,5,3,3,1,1,1 @ Deload to approx 60% of top weight
  • Muscle snatch 3 x 3
  • EMOM x 6 mins 2 Power Snatch
  • EMOM  x 6 mins 1 Snatch w/1 sec pause in rcv
  • Strict press 4  x max reps @ week 2 weight
  • Banded pull aparts 4 x 20 superset with strict press
 WOD 2

3 Rounds for the time of:

  • 30 Wall Balls
  • 30 Box Jumps
  • 400m Run

* 15 min cap

 

 

 

 

 

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