Tuesday 5th July 2016 WOD & Barbell

4th July 2016

WOD 1

MOTM: Double Unders

EMOM for 4 mins:

  • min1: right arm DU rope spin/with jump if ready
  • min2: left arm DU rope spin/with jump if ready
  • min3: 30 secs of high jumps on toes
  • min4: high single with rope
  • min 5: high single with 1 double under or more

In 10 mins DU tekkers 

Barbell: Week 2 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

E3MO3M for 21 mins:

  • 400m run
  • 15 TTB
  • 15 box over jumps @24/20

 

 

 

 

 

 

 

 

 

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