Monday 27th March 2017 – WOD

26th March 2017

Tom Platz………enough said

WU WOD 

In Open Gym – Jami Squat Drill:

  • 5 Air Squats Feet Forward
  • 5 Narrow Air Squats Feet Forward And Together
  • 5 Sumo Squats Feet Forward
  • 5 Air Squats Feet Pointing In
  • 5 Narrow Stance Toes Pointing In
  • 5 Sumo Squats Toes Turned In
  • 5 Air Squat Toes Turned Out
  • 5 Narrow Squats Toes Turned Out
  • 5 Sumo Squats Toes Turned Out

See link

WOD 1

In 10 mins build to 80% of:

  • 1RM Front Squat (heavy unbroken 3)

E4MO4M for 20 mins:

  • 3 x Front Squat @ 80%

*can increase weight through sets of 3 rep max if you like

Additional Work:

  • Not today 😉

 

 

WOD 2

For time complete:

  • 42 Ab Mat Sit Ups
  • 21 Squat Clean Thruster @ 50/35kg
  • 30 Ab Mat Sit Ups
  • 15 Squat Clean Thruster @ 50/35kg
  • 18 Ab Mat Sit Ups
  • 9 Squat Clean Thruster @ 50/35kg

*pick a weight that you can go unbroken on squat clean thrusters 

*this wants to be gassy 

*10 min cap 

 

 

 

 

 

 

 

 

 

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