Tuesday 27th June- WOD, Barbell & CF Movement

26th June 2017

Stefi Cohen does her squats

 

WUWOD

100m run
10 air squats
10 cossack squats
100m run
5 strict kb press each side
5 one arm kb front squats each side
100m run
10 single arm kb oh squats

WOD 1

In 17 mins:

5 mins to build to WOD weight then mom for 12 mins:

2 Power Snatch
*Use heaviest weight possible each minute
*Reps dont have to be touch and go but do need to be caught above parallel

WOD 2

5 Rounds for time of:

7 OH Squats @ 70/45 RX+85/60
7 Front Squats @ 70/45 RX+85/60
7 Back Squats @ 70/45 RX+85/60

*15 min cap
*Should be able to hit 7 reps unbroken on each movement before resting

Additional Work 

Rest

Barbell

A. Snatch Pull + Snatch
BTH then hold across 6 sets

B. 3 Position Clean (floor, knee, pockets)
BTH then hold across 6 sets

D. Accessory Work
1/2/3/4/5 Sotts press & Strict pull ups

CF Movement

Warm Up: HSPU technique

Conditioning:

HSPU x10
Box Jump x10
Dip x10

Flexibility:
Split Stretches   45sec each

 

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