Sunday 9th July – WOD & Barbell

8th July 2017

 

WOD 1

EMOM for 8 mins

Min 1/5 – 30 sec Handstand hold against the wall
Min 2/6 – 50 Single Unders
Min 3/7 – 4-5 Wall Climbs
Min 4/8 – 20 Down + Ups

WOD 2

For time:
10-8-6-4-2
STOH @ 80/60 RX+100/70
20-16-12-8-4
Burpees
*10 min cap
*scale to heavy unbroken STOH
5 min rest
For Time:
20-10-05
Hang Squat Cleans @ 42.5/30 RX+50/35
Push Press @ 42.5/30 RX+50/35
*10 min cap
SCORE=TIME

Additional Work 

Rest

Barbell

1). BTN Jerk
6 x 2
From Rack

2). Squat Clean
3 sec pause at bottom
BTH
then 6x 2   no pause

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

In crease weight by 5kg no more tha 10% from last week.

4). Accessory Work:
4 Rounds
10 Lat Pull Downs with band over Rig
10 Weighted Ab Mats
10 Back Extensions

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