Thursday 20th July – WOD, Barbell & Movement

19th July 2017

Everyone loved the sled that day!

WUWOD

2 Rounds with a PVC of

10 Dislocates
10 Behind the Neck Press
10 OH Squats
10 SOTS Press
10 OH Squats with Supine Grip
10 Jefferson Curls

WOD 1

In 20 Mins:

5-3-3-1-1-1
Overhead Squat
*Use heaviest weight you can for each set

WOD 2

5 Rounds for time of:

25 Back Squats @ 50/35 RX+ 70/45
45 sec Barbell Back Rack Hold

*Each round must be performed unbroken 
*20 min cap

Additional Work

20 Mins after Class

For Total Reps:

1 min of Double Under
1 min of DB snatch @22.5/15
2 min of Double Under
2 min of DB snatch @22.5/15
3 min of Double Under
3 min of DB snatch @22.5/15

*Goal is to accumulate as many reps as possible

Barbell

Test Week!

1RM Clean & Jerk
1RM OH Squat

CF Movement

 Warm Up
3 rds of:
10 Barbell Rows
20 Scapula Rolls
8 Ab Rolls
8 Min
Hinge Row TekkersThen Find 8RM Hinge Row

Conditioning 12′ Amrap of:
5 Hinge Rows
8 Legless Rope Climbs
30s Half L-sit Hold

Flexibility Rotator cuff

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