Thursday 10th August – WOD, Barbell & Movement

9th August 2017


Mariusz Pudzianowski

WUWOD

3 Rounds of:
10 Dislocates
10 O/H Squats
10 SOTS Press
30 sec Rest

WOD 1

3 Rounds of Tabata of: (12 mins)
Row
Handstand Hold
Shuttle Run
*complete a whole Tabata on row before then completing a full Tabata on handstands.

WOD 2

5 Rounds for Time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Min Rest
*33 min Cap
*This is roughly 3 and a half mins per round so move fast!

Additional Work

REST

Barbell

A). 6×3 Position Snatch
(pockets, low hang, below knee but not touching floor)
(build weight across the sets)

B). 7×1 Complex-
Squat Clean/3 Jerk Dips/ 1 Split Jerk 7 sets

C). Acc- “Monkey Swing Monkey Sit”
150 Russian KB Swings 32/24kg
Every break 30 second sit in bottom squat with KB.
The swing should challenge technique and not change form

Movement

Conditioning
Ab circuit
10s
3×3 Jefferson curls 10s down-hold-raise
Every 30s for 3 rounds
Max Hanging leg raises
Rest
Hanging l sit hold
Rest
Partner bridge work
21-15-9
Ring row
V-sit
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