Thursday 27th April – WOD & Barbell

26th April 2017

 

WUWOD

1 min single under
30 sec wall squat
1 min of double under attempts
30 sec wall squat
1 min lunges

 

WOD 1

Back squat
5×3
*Build to a heavy 3 and hold weight across the sets

*20 min cap

 

Additional Work

15 minutes after the class

5 rounds of MAX distance of
5 minute row
5 minute rest

*aim is to hold a good pace & distance across sets.

WOD 2

For Time complete:

30 Double unders/ 50 Single
3 min wall squat hold
30 pistols/scale
60 double unders/ 80 singles
2 min wall squat hold
20 pistols
90 double unders/ 110 singles
1 min wall squat hold
10 pistols

*20 min cap

Barbell

Clean Primer

A. C & J (2+1)
6×1
Increase weight

B. Power Snatch
5×3
Increase weight

C. Back Squat
6×1
Increase weight

D. Acc. Work
EMOM 12 minutes
Odd – Strict Pull up. (min. 8)
Even – Russian Twist (max effort 45 sec.) WOD 2

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