Sunday 11th June – WOD & Barbell

10th June 2017

 

WUWOD

5 MIN AMRAP OF:

100M RUN
10 Broad jumps

WOD 1

In 15 mins complete
3×6 weighted barbell step ups @ 20’
*Build to heavyish weight then start sets

1 Min rest then:

Tabata Double unders

*20 min cap overall

 

WOD 2

For time complete:

20 Wall balls @ 20/14
25 OH Squats @ 60/42.5 RX+70/50
25 Wall balls @ 20/14
20 OH Squats @ 60/42.5 RX+70/50
30 Wall balls @ 20/14
15 OH Squats @ 60/42.5 RX+70/50

*aim to do the wall balls in no more than 3 sets each time
*Scale OH squat weight to 5+reps
*20 min cap

 

Additional Work 

 

Rest

Barbell

A. Split Jerk
6 x 3
from rack

B. EMOM12
Yogi Bear Complex

Squat Clean/Front Squat/Push press/Back Squat/BTN Push press

Increase weight at 4, 7, 10 

C. Back Squat
Build to heavy 5
Drop 10%  – MAX set
at least 6 reps
Drop 10% – MAX set
at least 8 reps

Accessory Work.
100 Russian KB Swings, every break hold bottom of Goblet Squat 20 sec.

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