WOD 1
MOTM: EMOM for 6 mins in pairs;
- 1 min of max wall ball squat cleans
*focus on triple extension before drop
10 mins of muscle up drills
Barbell: Week 5 session 1
- Snatch: 5X1 75%, 78%, 81%, 84%, 87%
- C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%,
- Push Press: 3 x 5 2 x 81%, 84%
- Tempo Back Squat: 3-1-1-2 5×5 2 x 81%, 2 x 84%, 87%
- Back loaded BB lunge: 2x30m rig-wall-rig 55/35kg + 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
10 rounds for time:
- 100m run
- 3 strict handstand push ups RX / kipping/box/hr push ups
- 4 muscle ups / 8 C2B/8 pull ups
*16 min time cap
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