Tuesday 8th September 2015 – WO

7th September 2015

80s-action-heroDouble hit!

WOD 1

Clean Tekkers

EMOM for 5 mins:

  • 3 Low Hang Power Cleans w/ 3 Sec Pause In The Dip @ 60 / 40kg

 

 

 

 

 

Barbell Club Wk 2 Session 1

Weight Lifting:

  • Front Squat 5 x 5 @ 80%
  • Snatch 3 x 3 @ 80%
  • Snatch Pull – pull as normal 3 second lower to the knee control to the floor – build to a heavy 5 sets

Ab Work:

  • 3 x Max effort skin the cat attempts
  • Scale – 3 x 8-12 inverted barbell row + 8-12 straight leg raises, rest 1 min between sets

WOD 2

 

In 17 mins:

  • In the first 5 mins build to a heavy complex:
  • 1 Clean
  • 1 Push Press
  • 1 Push Jerk
  • 1 Split Jerk
  • In the remaining time EMOM for 12 mins:
  • 1 Complex @ Weight Est
  • 10 Double Unders

*score = amount of complete complex 

 

 

 

 

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