Weapons 27/10/15 – 30/10/15

Tuesday 27/10/2015

warm up

Wall squats 5

Goblet squat 5

air squat 10

alt lunges 20

stick OHS 10

x3 rounds

Strength / olly

A Deadlift’s – build up to a good form 3 rpm in 8 min’s

B Deadlift’s 8×3 @ 90%A

each DL must be from a dead stop and no dropping the bar – rest 90 sec’s

WOD 1

“Grace”

Clean and Jerk 135 lbs

30 reps for time”

rest 5 min’s

WOD 2

“Kelly”

Run 400 meters

30 box jump, 24/20 inch box

30 Wall ball shots, 9/7kg

Five rounds for time

Accessory work

lying pronated shoulder complex Helicopters

3×20 lite

Friday 30/10/2015

warm up

warm up for clean 10mins

A. clean Pulls.

B. Muscle clean.

C. Power clean.

D. Deep Power clean.

E. Clean with a three second pause in the bottom position.

Strength / olly

A1 squat cleans 10×2 85% 1rpm rest 60

A2 Push jerk 10×2 85% 1rpm rest 90 (racks)

WOD 1

“Fran”

Thruster 95 lbs

Pull-ups

21-15-9 reps for time.

rest 5 min’s

WOD 2

“Barbara”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

5 rounds for time.

Accessory work

Reverse hyper’s

3×12-15