Thursday 4th May – WOD & Barbell

3rd May 2017

 

 

WUWOD

3 ROUNDS OF PVC MOBILITY COMPLEX

10 DISLOCATES
10 AROUND THE WORLDS
10 PEC/TRICEP STRETCH
10 PVC LIFTS

 

WOD 1

In 15 mins complete:

5×5 Floor press
5×5 Strict pull ups
*Alternate sets ie 5 floor press, 5 strict pull ups
*Go as heavy as possible

Barbell

IT’S TEST WEEK!
Across the 3 sessions Test the following:

1RM Snatch

1RM Clean and Jerk

5RM/3RM/1RM Back Squat

3RM/ 1RM Front Squat

3RM OHSquat

5RM Push Press

Lifts in bold are what you ideally should  hit on that day.

🔔

WOD 2

 

FMS ‘F*CK MY SHOULDERS’

EMOM for as long as possible

5 push press @ 35/25
6 toes to bar/Abmat sit ups
7 thrusters @ 35/25

*Score = round you get to
*Amrap in the remaining time
*Scale reps if needed to make a minimum of 10 rounds
*20 min cap

 

ADDITIONAL WORK

3 rounds for quality:
20 step ups @ 2×24 kb/2×16 kb
20 ring rows

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