Thursday 24th August- WOD, Barbell & Movement

23rd August 2017


These two are excited to squat together

WUWOD
3 rounds of:
10 Pull Up Kips
10 Lunges
100m Run
10 KB Deadlifts
10 Push Ups

WOD 1

In pairs complete:
50 Strict Pull Ups EACH
50 Strict Ring Dips EACH
50 Double Unders/ Triple Unders attempts
*18 Min Cap
*alt. person working and person resting

WOD 2

3 Rounds of:
400m Run
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 60/40
*score=time
*pick a weight that allows you to go unbroken on the cleans
*20 min cap

Additional Work

REST

Barbell

A) High Hang Full Snatch
6 x 3 Reps

B) Power Clean + Split Jerk
6 x 1Rep (of each)

C) Front Squat
6 x 1 (with 10sec pause)

Successory work:
Snatch Balance; in your own time 20 reps each with a 5 sec pause..

Movement

Go top