Thursday 28th January 2016 – WOD & Barbell

27th January 2016

ring-dip-puppy-363x400

WOD 1

Mobility/ warm up:

  • Kipping Ring Dips Tekkers

*10 – 15 mins

 

 

Barbell Week 6 Session 2:

  • Back squat 6×2 @ 80%
  • Clean & jerk: work up to a heavy single then complete a further 5 singles no misses
  • Overhand strict pull ups: 1 x max effort set, 2 x max effort set, minute rest between sets and 3 second eccentric

WOD 2

Check in : 800m run

3 rounds of:

  • 20 Ring Dips
  • 20 Down and Ups

Check out : 800m run

*16 min cap
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