Thursday 28th July 2016 WOD & Barbell

27th July 2016

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WOD 1

EMOM FOR 10 MINS

  • High hips bear crawl
  • Burpee broard jumps
  • Crab walk
  • Lunge walk
  • Duck walk
  • 30 sec up and down plank
  • 30 sec hollow hold
  • 30sec max Handstand hold
  • 30 sec wall facing wall walks
  • 30 sec strict handstand push ups

*Scale any handstand push ups to box if needed

Additional Work

Rest

 

Barbell Week 5 Session 2:

  • Hang Snatch 5 x 3 @ 75%
  • Squat Clean 5×3 @ 75% -add small kg increments each rep
  • Back Squat or Front Squat  10 mins to find 3RM
  • Back Squat or Front Squat 5×5 84%
  • Every 90 secs on the 90 secs for 7mins 30 secs 3x No Jerk Snatch Balance w/ 3 sec pause. Increment weight over attempts if desired
WOD 2

20 min AMRAP of:

  • 100m farmers walk @ 2×20 plates/2×15 plates
  • 10 HSPU RX+15 Scale= shoulder taps, wall facing or on box
  • 10 burpee box jumps @ 24/20

 

 

 

 

 

 

 

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