Tuesday 6th September 2016 – WOD & Barbell

5th September 2016

group-of-people-doing-handstands-on-beach-bw-hulton-archive

WOD 1

Review Clean & Jerk

5 min AMRAP of:

  • 20 mountain climbers
  • 5 handstand holds (5 sec on each)

    *scale holds to 3 wall walks or up down planks

 

Additional Work

PART 1:
30 mins before class complete:
Bench Press
5-5-3-3-1-1

*Build to a heavy single across the working sets

PART 2:
10 mins after the class
21-15-9
Thruster @ 52.5/35
pull up (Chest to bar)

*Goal is to stay within 1 minute of your best fran time

 

Barbell 

  • snatch 6 x 1
  • snatch balance 5 x 2 with 3 sec pause at bottom
  • back squat TEST work up to a 3rm
  • strict TTB 3 x 8
  • mobility
WOD 2

In pairs 24 mins to complete:

  • 5-5-3-3-1-1 Weighted pull ups

    *aim to complete a set every 4 mins
    *increase the weight with each set building to a 1rm
    *Scale to pull ups/deficit pull ups

    Finisher: EMOM for 7 mins
    5 HSPU/ PUSH UPS

    *31 MINS

 

 

 

 

 

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