Tuesday 13th June – WOD

12th June 2017

Congratulations to this Chicka!

WUWOD

 

5 min am rap of:

10 kb swings
10 one arm KB press with 5 sec hold at the top (EACH ARM)
10 one arm bent over row (each arm)
30 sec hollow hold

WOD 1

 

In 20 mins complete:

5×2 Hang Squat Snatch
*Use the heaviest possible weight each set

WOD 2

For time complete:

30-20-10-5
UNBROKEN Pull ups
20 HS Shoulder taps

*Pull ups have to be unbroken so make sure you scale correctly
*If you break you have to restart the set
*15 min cap

Additional Work 

Rest

Barbell

A. Snatch (FULL)
6×2
Build to heavy double

B. Complex: Squat Clean, Hang Clean, 2 Split Jerk
Build to heavy, then hold

C. Front Squat
5×3

Accessory Work:
Accumulate 6 minutes of Goblet Squat (with DB & KB)
ACTIVE in bottom position
Every break = 5 Strict Pull ups + 5 Hanging Leg Raises

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