Thursday 22nd June – WOD & Barbell

21st June 2017

WUWOD

 

1 rounds of :

400m row – slow
10 kb deadlifts
300m row – jog pace
8 kb deadlifts
200m row – fast
6 kb deadlifts
100 row – sprint
4 kb deadlifts

WOD 1

 

In 18 mins E3MO3M in pairs:

3×5 Deadlifts
3×5 Box Dips *box either side of body*

*Supersets
*Build up to starting weight first before starting EMOM *5 mins*
*HEAVY 5

WOD 2

 

For time :
21-18-15-12-9-6-3
Thruster @ 42.5
Pull ups

*15 min cap
*pick a weight/scale where you can go unbroken on the movements

Additional Work 

Complete 3 rounds of:
1 min assault bike
30 sec rest
45 sec handstand hold
15 sec rest
1 assault bike
30 sec rest
45 sec iron cross hold
15 sec rest

*Aim to do holds unbroken
*score = cal assault bike

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

Increase weight by 5kg or no more than 10%

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

30 V-Sits – every break 10 KB Swings

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