Saturday 9th September – WOD

8th September 2017

WUWOD

1-6 Reps of:
Air Squats
Burpees
Ab Mat Sit Ups

WOD 1
Powerlifting practice
FLOOR PRESS
Basic Mechanics
In 15 mins Build to a Heavy-ish set of 5 Rep Floor Press
Elbows in, scapular retraction, break the bar in half, semi circle of a bar path, touch at xiphoid process, engage legs

WOD 2

21-15-9
OH Squat @ 70/45 COMP 90/55
HSPU
*Scale to a weight that allows you to break the overhead squats down into 8 or more reps at a time, while FRESH *Pick a scale that allows you to break the HSPUs into 3 sets
*15 min cap

ADDITIONAL WORK

20 Mins after Class:
1.5 Mile Run (2400m)
150 Kcal Ab/Row/Ski
1.5 Mile Run (2400m)
*Goal is to finish under 36 minutes. Stick with a good pace on the first run and try to match that once you get off the bike

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