Tuesday 19th July 2016 WOD & Barbell

18th July 2016

kid_goblet_squat

 

WOD 1

10 min AMRAP:

with a light KB just enough to work stabilisations

  • 100m single arm farmers walk switch at 50m
  • 8 goblet squats
  • 8 single arm press (4 each arm)
  • 2 lengths of room waiter walk
  • 8 KB swings

 

Additional Work

Do the WOD rest 20 mins then as many reps as possible in 10 mins of:

  • 50 DU
  • 10 OH Squat @ 47/32

*goal is 7+ rounds, try and hold a round per minute for as long as you can

 

Barbell Week 4 Session 1:

  • Snatch with 3 sec pause just above knee 5 x 2 start @ 72% work up
  • Clean position sumo grip first pull to knees 5 x 3 @105% 1rm clean
  • Back Squat 7 x 5 @75%
  • SOTS Press 3 x 3
WOD 2

In 10 mins build to a 1 rep max thruster

then

20 min incremental ladder of:

  • 1 thruster @70% max +1

*once you can no longer make the minute, take a 1 min rest, reduce reps by two and carry on

 

 

 

 

 

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