Sunday 25th June – WOD & Barbell

24th June 2017

 

WUWOD

3 rounds of

10 ab mat sit ups
10 kb deadlift
10 russian kb swings
10 pvc oh squats
10 pvc hang squat snatch

WOD 1

 

In 20 mins in pairs complete:

5×7 Bench Press
5×10 bent over barbell row

*Alternate movements through the 5 sets
*1 work/ 1 rest

WOD 2

 

21-15-9
V-sits/Ab mat Sit ups
KB Swings @ 24/16 RX+ KB Snatch

18-12-06
V-sits/Ab mat Sit ups
Hang Power Snatch @ 42.5/30 RX+ 60/42.5

*15 min cap
*Aim to go unbroken on the swings
1-2 breaks on the hang snatch

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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