Sunday 27th August – WOD & Barbell

26th August 2017



So many sand bags!

WOD 1
In Pairs 15 Min AMRAP of:
50 Reps of R+L Lunge+ Broard Jump
50 Ring Rows
50 Kcal AS/Ski/Row
*50/50 Split with partner
*Complete all 50% before switch

WOD 2

3×4 Min AMRAPS of:

18 Pistols (4 each leg)  COMP Weighted Pistol 22.5/15
8 Plank DB Rows @ 15/10
*4 each arm COMP=22.5/15

100m Plate Pinch Carry @ 10/5 COMP 15/10
8 OH Plate Lunges @ 10/5 COMP 15/10

8 Front Rack Lunges @ 30/20 COMP 40/30
8 Bent Over Rows @ 30/20 COMP 40/30
*Score=reps
*1 Min Rest in between AMRAPS
*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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