Tuesday 23rd May – WOD & Barbell

22nd May 2017

  

 

Logan Collins & Tennil Reed are the South Regional 1st Placers

WU WOD

3 rounds of:

100m run
10 side lunge
10 jumping squats
10 pull up kips on the rig

then
Banded tricep stretch

WOD 1

 

In 20 mins:

5×2 front squat with 5sec descent

*Build to weight then aim to hit a lift every 3 mins

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

For max reps complete:

Tabata Deadlift @ 140/100
*pick a weight that you can hit 50 lifts with

rest 4 mins

Tabata Front squats @ 42.5/30
*aim for 10 lifts per set

*score = max reps

 

Additional Work

3 rounds for quality:

20 back extensions
*slow and controlled

 

 

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