Sunday 28th May – WOD & Barbell

27th May 2017

WOD 1

For time:

12-9-6-3-6-9-12

Air squats
Push ups
Jumping pull ups

*This is a warm up focus on good movement and getting the heart rate up.
*10 min cap

 

Barbell

A). BTN Jerk (from Rack)
6×2

B). Squat Clean with 3 sec pause

BTH then 6×2 with no pauses

C). Back Squat
BTH 3 reps
Drop 10% 6 reps
Drop 10% 10 reps

Increase by 5kg or no more that 10% from last week.

D). Accessory Work
4 rounds
10 Lat Pulls Downs
10 Weighted Ab Mat
10 Back Extensions

WOD 2

8 rounds for time of:

5 TTB
8 Thrusters @ 42.5/30 RX+60/42.5
4 Bar muscle ups / 8 C2B / 8 Pull ups
8 DB Snatch @ 22.5/15

*Aim to go unbroken on each movement but don’t be afraid to challenge yourself, the reps are low enough
*25 min cap

 

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