Sunday 30th July – WOD & Barbell

29th July 2017

WOD 1

2 Rounds for Time of:
200m Row/Ski/Run
10 Barbell Good Mornings @ 20/15
10 Barbell Bent Over Rows
200m Row/Ski/Run
10 Front Squats @ 20/15
10 Downward Dog + Push Up
200m Row/Ski/Run
5 Muscle Snatch @ 20/15
5 Power Snatch @ 20/15
5 OH Squats @ 20/15
*15 min Cap
*Warm up!
*Focus on good technique

WOD 2

For Time Complete:
50 Dumbell Deadlifts @ 2×22.5/2×15
40 Single arm DB Snatch @ 22.5/15
30 Board Jumps @ 6ft/4ft
20 Deficit Push Ups
10 Legless Rope Climbs
*15 Min Cap
*1-2 Rests on Deadlift, unbroken on Snatch

Additional Work 

Rest

Barbell

A). 7X1 Full Snatch + OHS

B). 6x 1 Full Clean + 2 Front Squat

C). 1/4 Split Jerks 5×5
Each rep pause 2-3 secs in receiving position
Keep these nice and snappy!
We will build the weight over the cycle.

D). Acc- 5 Rounds
10 Hanging Leg Raises
10 Back Extensions

 

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