Tuesday 16th May – WOD & Barbell

15th May 2017

 

 

WU WOD

2 rounds of
30 sec long lunge
30 sec single leg kb deadlifts right
30 sec single leg kb deadlifts left
30 sec mountain climbers
30 sec t rotation push ups

WOD 1

 

In 15 mins:

Find a heavy 5 rep Deadlift

Barbell

A). Snatch Pull + Snatch
Build to heavy then hold across 6 sets

B). 3 Position Clean (Floor, Knee, Pockets)
Build to heavy then hold across 6 sets

C). Front Squat   3×5

Increase weight by 5kg or no more than 10% from last week.

D). Accessory work
1/2/3/4/5
Sotts Press & Strict Pull Ups
(scale with btn sotts press & banded pull ups).

WOD 2

 

In 20 mins get as far as possible through the chipper

100 DB/KB Snatch @ 22.5/15
80 cal row/ski/ab
60 bar over burps
40 muscle ups/80 c2b/pull ups

*20 min cap

Additional Work 

 

30 mins before class
5×3 Floor press
*Build to a heavy 3 and hold that across the sets

 

 

Go top