Tuesday 7th January – WOD & Barbell

6th January 2017

 

WU WOD

Before the class, in open gym

5 Minute AMRAP with a PVC:
10 Dislocates
10 Around the Body
10 OH Lunge
100m Run

WOD 1

In 20 MINS complete

3-2-2-1-1-1
Front Squat

*build to a heavy single throughout sets
*1 second pause in bottom
*try to lift heavier than on 25/1/17

 

Additional Work

30 Minutes after class

 

30 Burpee Bar MU/C2B/Pull Ups
*8 Min Cap

Part 2:
3 rounds for Quality
30 GHD Sit Ups
30 Hip Extensions.

Barbell:

 

WOD 2

20 Minute AMRAP

OH Lunge @42.5/30
8 Bar over Burpees
OH Lunge 42.5/30
8 C2B Pull Ups

 

 

 

 

 

 

 

 

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