WOD 1
In 4 mins @ 20 / 15kg:
- Min 1 – 5 Deep OH squats
- Min 2 – 5 OH Squat w/ 3 secs pause
- Min 3 – 5 1&1/2 squats
- Min 4- 5 Sots press
*aim is each week to either use a narrower grip or TINY bit heavier weight
In 8 mins:
Barbell: Week 2 session 1
- Snatch: 5X1 72%, 75%, 78%, 81%, 84%
- C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%, 84%
- Push Press: 3 x 5 75%, 78%, 81%, 84%, 87%
- Back Squat: 5×5 81%
- Back loaded BB lunge: 2x30m rig-wall-rig 50/30kg + over the weeks (increase weight from last attempt)
*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight. |
WOD 2
In 17 mins:
50 down and ups (check in)
then in the remaining time an AMRAP of:
- 100 double unders/single unders
- 10 box over jumps @ 30/24
- 30 wall balls @20/14
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