Tuesday 8th December 2015 – WOD

8th December 2015

squat santa

WOD 1

MOTM – For 5 mins:

  • 5 Floor / wall kips (knees to chest loading the hip)
  • 10 Mins of jerk tekkers

 

Barbell Club – Cycle 11 – Wk 1 Session 1

  • Back Squat 5 x 3 @ 75%
  • Snatch pull to knee + full snatch pull + hang snatch 3 x 1+2+1, 2 x 1+1+1
  • Full Snatch 3 x 1 @ heaviest complex weight
  • Push Press establish EMOM weight then complete 5 mins 4 reps

WOD 2

2 rounds for the time complete:

  • 30 STOH @ 60 / 40kg
  • 500m run

*15 min cap

 

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