| WOD 1
In groups EMOM for 10 mins:
- 5 inch worms
- 15 Wall balls
- 30 Secs of plank
- 15 / 10 Ring push ups
- 15 Plate front squats @ 20 / 15kg
Barbell Club: week 3 session 2
- 5 x 2 Pause front squat + front squat @ 80%
- 3 x 1+2+1 / 2 x 1+2+1 Clean pull to knee + full clean + hang clean & jerk
- 3 x 1 Clean & Jerks @ heaviest complex
- 1 x max set / 2 x max sets with min rest between set & 3 secs in the eccentric of overhand strict pull ups
|
WOD 2
7 Rounds for the time of:
- 3 Push press @ 70 / 45kg
- 3 Front Squats @ 70 / 45kg
- 3 Thrusters @ 70 / 45kg
- 30 Double unders / 60 Singles (Unbroken to Rx)
*13 min cap |
