Thursday 8th June 2017 – WOD & Barbell

7th June 2017

 

Celebrating this hero! Weekend just gone he judged Sam Briggs

WUWOD

5 min AMRAP with a light KB

  • 10 Bear Crawl Steps
  • 10 KB Deadlift
  • 10 Crab Walk Steps
  • 10 KB Goblet Squats
  • 10 Bear Crawl Steps
  • 10 KB Slams
  • 10 Crab Walk Steps
  • 10 KB Swings

WOD 1

In 20 mins complete:

  • 5 x 3 Back Squat

*use heaviest weight each set 

WOD 2

20 min AMRAP:

  • 15 Back Squats @ 42.5kg/30kg
  • 12 Burpees
  • 9 STOH @ 42.5kg/30kg

*RX+ 50kg/35kg
*aim for 5-8 rounds / 2-3 mins per round
*weight should be unbroken on both movements

Additional Work 

15 mins after class, 3 rounds for quality:

  • 15 Good Morning
  • 15 Strict TTB
  • 15 HS Push Up

*good morning weight should be 50% of back squat triples 

Barbell

A. 3 Position Snatch
Pockets, above knee, below knee
No touch on the floor
Build to heavy then hold.

B. Squat Clean
5 x 3

C. OH Squat
6 x 2

Accessory Work.
30 Weighted ab mat sit ups, 30 Russian Twists

30 V-Sits – every break 10 KB Swings

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