Sunday 4th June – WOD & Barbell

4th June 2017

 

WOD 1

In teams of 2 In 10 mins complete:

2×5 min am raps of:
1st am rap:
50 air squats
200m run

2nd am rap:
30 down and ups
200m run

*P1 starts as soon as p1 finishes the air squats p2 can start. No overtaking

Barbell

A. Split Jerk
6 x 3
From the rack

B. EMOM 12
Yogi Bear Complex
Increase weight on minutes 4, 7 & 10

C. Back Squat
BTH 5 reps
Drop 10% MAX set
Drop 10% MAX set

Accessory Work
100 Russian KB Swings (Heavy)
20 sec active rest in bottom of Goblet squat

WOD 2

For time complete 2 rounds of:

500m row/ski/run
20 hang DB Cleans – right arm @ 22.5/15
200m 1 arm farmers carry right arm
500m row/ski/run
20 hang DB Cleans – right arm @ 22.5/15
200m 1 arm farmers carry left arm

20 min cap

 

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