Thursday 1st June – WOD

31st May 2017

 

WUWOD

 

5 min amrap of:

*with a light KB

8 glute bridge
8 kb sit ups
8 cossack squats
8 Turkish get ups
8 kb round the worlds

WOD 1

In 15 mins

7×1 3-position squat clean and jerk
-Hang clean
-below the knee clean
-full clean
-jerk

*Build weight across the sets, 7 attempts only

 Barbell

A. 3 Position Snatch
Pockets, above knee, below knee
No touch on the floor
Build to heavy then hold.

B. Squat Clean
5 x 3

C. OH Squat
6 x 2

Accessory Work.
30 Weighted ab mat sit ups, 30 Russian Twists

30 V-Sits – every break 10 KB Swings

WOD 2

 

For time complete:
1 RND of:
10 lateral step up and over
10 TTB
2 RNDs of:
8 lateral step up and over
8 TTB
3 RNDs of:
6 lateral step up and over
6 TTB
4 RNDs of:
4 lateral step up and over
4 TTB
*15 min cap RX=1×15/10kg DB @24”/20” RX+1×22.5/15 @30”/24”

 

Additional Work

3 rounds for time:
50 cal row
40 cal ski
30 cal Assault Bike

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