Tuesday 11th June – WOD, Barbell & Movement

10th July 2017

 

WUWOD

5 min am rap of:

10 kb sumo deadlift
10 kb goblet squats
10 pvc thrusters

WOD 1

In 20 mins:

5×1 Overhead Squat with 3 second pause in the bottom
*build to a heavy single through the sets

 

WOD 2

 

Every minute on the minute for 15 mins:

1 Thruster @ 60% 1RM +1

*if unsure about weight pick a weight you can hit at least 10 unbroken reps with fresh

Additional Work 

20 mins after class:

SCOTTY
11 min AMRAP of:

5 deadlifts @ 140/100
18 wall balls @ blk/blu
17 bar facing burpees
*aim for 4 rounds +, keep the wall balls unbroken

Barbell

A. Snatch Pull + Snatch
BTH then hold across 6 sets

B. 3 Position Clean (floor, knee, pockets)
BTH then hold across 6 sets

C. Front Squat
3 x 5

D. Accessory Work
1/2/3/4/5 Sotts press & Strict pull ups

CF Movement

 

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