Thursday 11th May – WOD & Barbell

10th May 2017

Throwback to when the box was empty!

 

WUWOD

 

3 ROUNDS OF:

10 Single leg kb deadlift each leg
10 kb bent over row each side
10 kb swings
10 ab mat sit ups

WOD 1

 

In pairs complete

5 rounds of

15 cal ab/row/ski
10 TTB

*1 person completes ab/row/ski, other completes TTB, switch
*both complete 5 rounds
*10 min cap

 

Barbell

A). Snatch Complex
Snatch, Snatch Balance, OHS
Build to heavy then hold across 6 sets

B). 1/4 Split Jerks
5 x 3

C). OH Squat
5 x 3

Build to working weight and hold across 6 sets.

D). Accessory Work
with empty bar accumulate 6 minutes in the bottom of an OHS, each break equals 15 hanging leg raises.

WOD 2

For time complete:
100 wallballs @ 20/14

rest 5 mins

then 4 rounds of:
15 kb swings @ 32/24
10 lateral burpee box over jumps @ 24/20

*22 min cap

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