Sunday 18th June – WOD & Barbell

17th June 2017

 

 

WOD 1

 

In pairs complete:

40 cal assault bike/row/ski
50 wall balls @ 20/14lb
20 pull ups
40 cal assault bike/row/ski

*Break how you like as long as 50/50
*1w/1r
*WARM UP
*8 min cap

WOD 2

For max reps 4 x tabatata (4 mins each of)

TABATA 1: DB thrusters
TABATA 2: DB carry/hold
TABATA 3: DB Slam
TABATA 4: DB carry/hold
RX= 2×22.5/15
*16 mins
*score= reps
*Dumbbell carry/hold 1 rep = rig to wall
*Your not aloud to let go of the db during the walk /carry every time you drop the DB -2 reps

 

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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