Tuesday 1st August – WOD, Barbell & Movement

31st July 2017

WUWOD

2 Rounds of:
10 Arm Circles Forward
10 Arm Circles Backwards
10 Sit Ups
10 Push Ups
10 KB Swings

WOD 1

In Pairs 10 Minute AMRAP of:
1-5 False Grip Pull Ups OR 5-10sec False Grip Hang
2- 5 Strict TTB
3- 10 Candle Stick Rolls
4- 10 Supermans OR 10 Arch Rocks
5- 10-20 Sec Seated Shoulder Extension Stretch
*1 Work/1 Rest
*Take your time

WOD 2

3 Rounds for Time of:
15 Deadlifts @ 125/85 COMP 140/95
18 Ring Dips COMP
21 Box Jumps @ 24/20 COMP 27
1 Min Rest

*15 Min Cap

Additional Work 

20 Mins After Class
5 Rounds For Time:
25 Wall Balls @ 20/14
30 Pull Ups
*Goal is to finish under 12 mins
*How many rounds can you go unbroken?

 

Barbell

A). Full snatch
3×3
3×2
3×1
Not touch and go but a quick grip reset.
Look to increase weight on each set of 3.

B). 6×3 Hang Squat Clean (above knee) + 1 Split Jerk.

C). Acc- 35 Strict Pull Ups
Every break = 15 DB Goblet Squats (heavy)

CF Movement

Toes to Bar Test Day
Warm Up
Game
T2B Test
1 Min MAX SLL
1 Min MAX T2B
MAX Dead Hang
Jefferson Curls
1 Min MAX V-Ups
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