Tuesday 18th July – WOD, Barbell & Movement

17th July 2017


As it is Wild West this weekend I thought we could look back at last year 


WUWOD

3 Rounds of

15 Air Squats
10 KB Swings
15 Lunges
10 Sit Ups

WOD 1

In Pairs with a light wall ball 8 Min AMRAP of:

20 Chest Passes
20 Side Passes
10 Over the head backwards toss
10 Over the head forwards toss
10 Wall Ball Slams
*Like dumbbell slam

WOD 2

For time:
6-5-4-3-2-1
Hang power snatch @ 70/45 RX+ 80/50
Chest to bar pull ups

6-5-4-3-2-1
Front squats @ 70/45 RX+ 80/50
Toes to bar

6-5-4-3-2-1
Deadlift @ 70/45 RX+ 80/50
Handstand push ups

1 mile run
*20 min cap
*Aim for unbroken movements

Additional Work 

15 After Mins Class

For time:
100 GHDs for time
*Scale to 60 reps if you have not been doing this regularly

 

Barbell

TEST WEEK!

1RM Snatch
1RM Front Squat

CF Movement

Game
Capture the flag
Then Head to toes stretch

In 10′ complete:
MU drill 10-9-8-…-1
Dips 1-2-3-…-10
Finisher
In 10′ Accumulate:
2′ 90° elbow Push Up Hold
2′ Chin Up Hold
2′ Back Support

Shoulder Extensions with PVC
3×30

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