Tuesday 16th August 2016 – WOD & Barbell

15th August 2016

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WOD 1

20 Min AMRAP:

  • In first 5 mins:
  • 30 Sec Bar Hang
  • 20 Sec Partner Stretch
  • 10 Sec Gymnastic Kip
  • In remaining 15 mins:
  • Gymnastics Warm Up #1
  • 10 Sit Up To Pike
  • 10 Sit Up To Pancake
  • 10 Toes Point To Inverted Pike
  • 10 Rolling Pistols (Alt Leg)
  • 1 Min L Sit Hold
  • 1 Min V Sits

 

Additional Work

Part 1

30 mins before the WOD:

Bench Press

  • 5 x 5

*build to a heavy 5 across the sets 

Part 2

15 mins after the WOD:

  • 3 rounds:
  • 75 Double Unders
  • 15 O/H Lunges @ 60/42.5kg
  • 25 Toes To Bar

*10 min cap

 

Barbell Wk 7 Sess 1

  • Snatch 5 x 2 @ 75, 81, 84 x 3% of Snatch RM
  • Snatch Balance w/ 3 sec Pause @ Bottom 5 x 3
  • Back Squat 5 x 3 87-90%
  • Every 90 sec On 90 sec for 6 mins 2 x Push Press + 1 Split Jerk. Increment weight over sets
WOD 2

15-12-9-12-15:

  • Thrusters @ 20/15kg RX+30/20kg
  • Pull Ups RX+ CTB
  • Burpees

*10 min cap

 

 

 

 

 

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