Tuesday 25th July – WOD, Barbell & Movement

24th July 2017


WUWOD

2 Rounds of:
100m Side shuffle switch direction at 50m
20 Lunges
10 Alternating Kossack squats
100m Waiter walk with light KB

 

WOD 1

In pairs in 25 mins:
5-3-3-1-1-1
Split Squat

 

WOD 2

For time:
15-12-9 Deadlifts @ 140/95 RX+ 165/110
Strict HS Push ups
*10 Min Cap
*Scale load to a weight you can hit 5 reps with every time you pick the bar up

 

Additional Work 

15 After Mins Class

4 Rounds for Individual times:
1000m Row
-rest 90 seconds-
*goal is to hold the fastest pace across the 4 rounds

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

Warm Up
AB Circuit
Leg Circuit
Stretch
Conditioning
3 min per exercise x3
(in pairs – chuckle brothers)
– MU practice – coach supported
– Ring Rows – partner spotting
– Dips – partner spotting
– Transitions – to me to you
Flexibility
German hang
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