Sunday 24th September – WOD & Barbell

13th September 2017

WUWOD

3 Rounds of:
5 Push Ups
10 Air Squats
15 Down and Ups

WOD 1

7×3 Strict Press
*Use the heaviest weight you can for each set
*20 Min Cap

WOD 2

In 20 Mins Complete:
5×3 min AMRAPS of:
6 Single Arm Russian KB Swing @20/12 COMP 24/16
6 Push Press
6 Goblet Squats
6 Burpees
*Each arm
*1 Min rest between each round
*Aim for 3+ rounds each AMRAP

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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