Sunday 20th August – WOD & Barbell

20th August 2017

WUWOD
2 Rounds of:
10 Dislocates
10 PVC Arounds the Worlds
10 Butt Kicks
10 Leg Swings
10 Lunges with twist
100m Row/Ski
30 sec Plank

WOD 1

In 15 mins, in pairs complete 3 rounds each of:
200m Odd Object Carry @ 20/10 kg plate
Then in remaining time AMRAP:
5 False Grip Pull Ups
10 Sec Hang
5 Strict TTB
10 Levers
*as high as possible
10 Lying Windshield Wipers
*1 Work 1 Rest
*Alternate with partner

WOD 2

6 Rounds for Time of:
15 DB Suitcase Deadlifts @ 22.5/15 COMP 32/20 kb
12 DB Hang Power Snatch @ 22.5/15 COMP 32/20 kb
9 DB Push Press @ 22.5/15 COMP 32/20 kb
*15 min cap

Additional Work 

Rest

Barbell

A) Behind the neck Push Press + OHS
6 x (3+1)
*3 Press + 1 OHS 
*3 sec pause at each point of each lift…top of presses and bottom of squat

B) 3 Position Clean
6 x 1 Rep
*(pockets, hang, below the knee but not the floor)

Successory – 6 Mins Plank every break 10 Sit-Ups and 10 Leg Raises

 

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