Sunday 22nd July – WOD – Barbell

21st July 2018


Warm up

For 12 mins in pairs complete rounds of:
12 – 9 – 6 reps of:

Ring rows
Suit case deadlifts @ 40 / 30 (split reps)
Cal ski / row

 

WOD

In pairs complete 10 rounds of HOTSHOTS 19:

30 Air squats
19 power cleans  @ 60 / 40kg
7 Strict pull ups
Run 400m

  • You can choose your own approach to this workout, round each or split reps in each movement
  • The run portion will alway be split into 200m each

Barbell

On a 26min rolling clock:
Min 1-16 Est a 3 RM front squat
16 – 26 Est a 1 RM hang squat clean

3 mins rest and reset

EMOM for 8 mins

2 Hang squat clean + 1 STOH
1 Burpee + 1 each round

  • Choose a moderate load that you can T&G 
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