Thursday 2nd February – WOD & Barbell

1st February 2017



To be performed before the class

10 Lunges
10 Calf Bounces each leg
10 Hip Width Air Squat
10 Air Squat
10 wide Air Squat
10 Suffer Squats each side
10 Lunges



In 10 mins build to weight

*90/95%  1RM


E3MO3M for 21 Minutes

2 Back Squats @90/95% or 1RM

Additional Work




1. In 10 Minutes complete:
Overhead Squat Complex
Performed with an empty barbell; one set of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

2. BTN Power Jerk & OH Squat f. rack
2.1 In 20 mins Find your daily max in singles. You are not allowed to drop the bar after the overhead squat but have to take it down to the traps and rack it safely.
2..2 In 20 mins Drop down to around 70% and do five sets of five reps. Doing one BTN power jerk + one overhead squat and then taking the bar down is one rep. Do five.




For Time 

100 Lunges @B.W/0.75

*10 Min CAP






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