Tuesday 30th May – WOD & Barbell

29th May 2017

 

WU WOD

5 min am rap of

5 push ups
10 kb bent over row (each arm)
15-30 sec hollow hold

WOD 1

In 25 mins complete:

5×5 Floor press

5×5 Weighted strict pull ups

*Alternate movements each set and go as heavy as possible in each set

 

Barbell

A. Snatch (FULLY)
6×2
Build to heavy

B. Complex: Squat Clean, Hang Clean, 2 Split Jerk
Build to heavy, then hold

C. Front Squat
5×3

Accessory Work:
Accumulate 6 minutes of Goblet Squat (with DB & KB)
ACTIVE in bottom position
Every break = 5 Strict Pull ups + 5 Hanging Leg Raises

WOD 2

 

2 rounds of tabata (8 mins) of:

Reverse Tabata (10s on/20s off)
L-Sit hold on box

Tabata (20s on/10s off)
Push ups

*score= lowest round of push ups

Additional Work

E2mo2m for 10 mins
200m sprint

Rest 5 mins

EMOM for 10 mins
100m sprint

 

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