Thursday 3rd July – WOD, Barbell & Movement

2nd August 2017

WUWOD

5 Rounds of 100m Row
10 PVC Front Squats

WOD 1

In Pairs 15 min AMRAP of:
10 Box Shoulder Shifts
10 Box Rocks
10 Jump to Drag Drill
10 Jump Press
10 Sec Active Hang + 10 Relax Hang
5 Pull Over Drill
*1 Work/1 Rest 

WOD 2

For Time Complete:
35 Front Squats @ 85/60 COMP 100/70
1 KM Row/Ski/Run
*15 Min Cap
*4-5 Breaks on Front Squats MAX
*Pace the Row/Ski/Run go hard on the last

Additional Work

REST

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

 Leg Lifts Progressions
Then Find 10 RM SLL
In 12 Minutes Complete 5 rds of:
6 SLL
30s Arch Hold
30s Chin Up Hold
10 Russian twists (each side)

Jefferson curls 3x30s

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