Tuesday 5th January 2015 – WOD

4th January 2016

thruster

WOD 1

In groups EMOM for 10 mins:

  • 5 inch worms
  • 15 Wall balls
  • 30 Secs of plank
  • 15 / 10 Ring push ups
  • 15 Plate front squats @ 20 / 15kg

 

Barbell Club: week 3 session 2

  • 5 x 2 Pause front squat + front squat @ 80%
  • 3 x 1+2+1 / 2 x 1+2+1 Clean pull to knee + full clean + hang clean & jerk
  • 3 x 1 Clean & Jerks @ heaviest complex
  • 1 x max set / 2 x max sets with min rest between set & 3 secs in the eccentric of overhand strict pull ups

 

WOD 2

7 Rounds for the time of:

  • 3 Push press @ 70 / 45kg
  • 3 Front Squats @ 70 / 45kg
  • 3 Thrusters @ 70 / 45kg
  • 30 Double unders / 60 Singles (Unbroken to Rx)

*13 min cap

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