Thursday 18th May – WOD & Barbell

17th May 2017

 

 

WUWOD

5-1 burps
1-5 air squats
*5 burpees+1 air squat, 4+2 etc

Then

1-10 dislocates
5-1 bent over kb row each arm

 

 

WOD 1

In 15 mins:
Squat clean and Split jerk
7×1
*quickly build to a heavy 1 rep

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

Increase by 5kg or no more that 10% from last week.

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:

2 rope climbs
4 squat cleans @ 70/50 RX+ 90/60
8 HSPU
16 KB swings @ 24/16 RX+ 32/24
32 Pull ups
16 KB swings @ 24/16 RX+ 32/24
8 HSPU
4 Squat cleans @ 70/50 RX+ 90/60
2 rope climbs
*15 min cap
*Aim is to go unbroken on each movement

 

Additional Work 

15 mins after class
4 rounds for quality of:
15 strict toes to bar

4 rounds of:
30s max cal assault bike
rest 90 secs

*goal is to get 15-20 cals each interval

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