Thursday 21st July 2016 WOD & Barbell

20th July 2016

bs

 

WOD 1

 

In pairs 1 work 1 rest in 25 mins complete:

  • 10 supermans
  • 5 slow pole squats
  • 15 bridges
  • 5 slow wall squats
  • 15 ab mat sit ups
  • 10 slow air squats

In the remaining time build to a heavy back squat 1 rep (NOT MAX)

  • 1 x 10 with bar, 1×8, 1×6, 1×4, 2,2, 3×1
    *increase weight each set

Additional Work

Rest

 

Barbell Week 4 Session 2:

  • Dip Snatch Power and dip snatch full with 3 sec pause just above knee 5 x (1 + 1) start @ 70 -75% work up
  • Back Squat 9×4 @80%
  • Push Press + split jerk (use alt leg)  5 x (1+2) 75%+
  • Every 90 secs on the 90 secs for 7mins 30 secs (5 sets) clean complex 2 x power clean (low finish) 2 x full clean
WOD 2

5 rds for time:

  • 8 back squats @50% of 1 RM 60% RX+
  • 20 ab mat sit ups

*Weight for backsquats should allow all rounds to be unbroken reps
*10 min cap

 

 

 

 

 

 

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