Tuesday 26th July 2016 WOD & Barbell

25th July 2016

ben

 

WOD 1

In 10 mins complete: 

  • 400m run
  • 2 length samson stretch – run backwards back
  • 2 lengths bear crawl – bear crawl backwards back
  • zombie walk down – birdpecker back
  • high knees down – butt kickers back
  • 30 sec bar hang
  • 30 secs kip
  • 10 arm circles forward
  • 10 arm circles back

 

 

Additional Work

PART 1:
10 MINS AFTER CLASS

5 rounds of:

  • 10 DB Bench press
  • 10 strict pull ups/banded

*Should be a heavy 10 bench

PART 2:
5 min after PART 1

For time:
60 Burpee box jumps @ 24/20
*Goal is to finish under 6/5 mins, you are going to have to move fast!

 

Barbell Week 5 Session 1:

  • Dip Snatch and hang snatch 5 x 2+1 start @ 70% work up
  • Clean position sumo grip first pull to knees 5 x 3 @ 95 – 100% 1rm clean
  • Back Squat 7 x 5 @75%
  • Max vertical box jumps 3-5 attempts
WOD 2

For time complete:

2 rounds of:

  • 800m run
  • 12 muscle ups RX+=20 Mus
    Scale = 15 c2b/pull ups/ Ring rows and 15 box Dips

    *20 min cap

 

 

 

 

 

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