Thursday 27th July – WOD, Barbell & Movement

26th July 2017


WUWOD

2 Rounds of:

10 Dumbbell Bent Over Row
20 Up Down Planks
10 Air Squats
10 Kips on Pull up bar
10 Push Ups
10 Kossack Squats

WOD 1

In Pairs:
Floor Press 5×5
*Use the heaviest weight you can for each set

WOD 2

For time:
5-4-3-2-1 Rounds of Cindy
200m Farmers Carry @ 2×20/15 plates
*25 min cap

Additional Work

3 Rounds of:
E3mo3m for 9 mins 200m Run
up to 2 mins AMRAP Ab Mat Sit Ups
1 MIN REST
E5mo5m for 15 mins
400m Run
up to 4 mins AMRAP Dumbbell Slams @ 22.5/15

*23 mins

Barbell

A). 6×3 Position Snatch
(pockets, low hang, below knee but not touching floor)
(build weight across the sets)

B). 7×1 Complex-
Squat Clean/3 Jerk Dips/ 1 Split Jerk 7 sets

C). Acc- “Monkey Swing Monkey Sit”
150 Russian KB Swings 32/24kg
Every break 30 second sit in bottom squat with KB.
The swing should challenge technique and not change it.

CF Movement

 Warmup

Game
Muslce Up TEST
ME Pullups
ME Dips
ME Transition
ME Ring Support
ME False grip hold
ME Strict Muscle up where possible
Flexibility
German hang
Lats stretch
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