WOD 1
EMOM for 5 mins:
- Mins 1-3-5 30 secs of kip/butterfly practice
- Mins 2-4 60% of max pull ups
10 min AMRAP of:
- 5 Over Head Squats / Box @ 20 / 15kg
- 10 Ab Mat Sit Ups
- 5 Over Head Squats / Box w/ 3 sec pause in the bottom @ 20 / 15kg
- 10 Sumo Deadlift High Pull @ 20 / 15kg
- 5 1 and a 1/4 Over Head Squat @ 20 / 15kg
- 30 sec hang from the rig
Barbell Club Wk 5 Session 1
Weight Lifting:
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Front Squat – build to a heavy single then 90% x 2, 85% x 3
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Snatch 3 x 2 @85%, 2 x 1 @ 85-95%
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Snatch pull – pull as normal 3 second lower to the knee control to floor 5 x 5 working up to heaviest set for the day
Ab Work:
- Strict toes to bar x 3 max effort attempts for the day, lower each rep for 3 seconds
- Scale – strict straight leg raises to lying straight leg raises hands resting on the ground by your side
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WOD 2
In 15 mins complete 2 rounds of:
- 2 Mins Hand Release Push Up
- 3 Mins Over Head Squat @ 60 / 40kg
- 2 Mins Toes To Bar
- 1 Min Rest
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