Sunday 13th August – WOD & Barbell

12th August 2017


WOD 1

In 10 Mins:
Chris Hinshaw Running Prep

WOD 2

30 Min AMRAP of: 30/20 cal ab/row/ski
20 Power Cleans @ 50/35
10 Strict Pull Ups
600m Run
10 Box Pass Throughs
20 KB Swings @ 24/16

Additional Work 

Rest

Barbell

A). 7X1 Full Snatch + OHS

B). 6x 1 Full Clean + 2 Front Squat

C). 1/4 Split Jerks 5×5
Each rep pause 2-3 secs in receiving position
Keep these nice and snappy!
We will build the weight over the cycle.

D). Acc- 5 Rounds
10 Hanging Leg Raises
10 Back Extensions

 

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