Saturday 17th September 2016 – WOD & Barbell

16th September 2016

isabel

The lovely Isabel Pereira also celebrates 5 months of CFN membership this week!

 

WOD 1

In 10 mins in pairs:

Build to wod weight
5 push ups + 5 sit ups after every set

 

 

 

 

Additional Work:

Part 1: to be done 30 mins before class

6×2 Front squats
*Build to a heavy double across the 6 sets

Part 2: 10 mins after the wod complete:
3 rounds for quality:
20 GHD sit ups
20 ring rows

*hold a wall ball for the GHD if 20 is easy for you but must be unbroken. For the ring rows elevate you feet onto a bench and touch your chest to the rings at the top of each rep.

 

Barbell:

  • OHS with 3 sec pause 5×5
  • OHS position 1 and 1/2 squat 5×5
  • Push jerk 5×5
  • Split jerk 5×5
  • 20 mins to floor or bench press 6×2
WOD 2

HERO WOD Saturday! ‘Gator’:

8 Rounds of:

  • 5 front squats @ 82.5/55
  • 26 Ring push ups/push ups*Pick a heavy unbroken 5 reps
    *30 min cap

 

 

 

 

 

 

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