Tuesday 9th August 2016 – WOD

8th August 2016

kettlebell

WOD 1

In 10 Mins:

  • 400m Jog
  • In the remaining time mobility for running:
  • Walking Lunges w/ Twist
  • High Knees
  • Butt Kicks
  • Leg Swings
  • Side Shuffle
  • Walking Knee Pulls To Chest
  • Calve Stretch
  • Ankle Rotations

 

Additional Work

15 mins after the WOD:

Strict Press

  • 5-5-3-3-1-1-1

Strict Muscle Up / Kip

  • 3-3-3-3-3-3-3

*alt between movements 1 set of press 1 mu

Barbell Wk 7 Sess 1

  • Snatch 5 x 2 @ 75, 81, 84 x 3% of Snatch RM
  • Snatch Balance w/ 3 sec Pause @ Bottom 5 x 3
  • Back Squat 5 x 3 87-90%
  • Every 90 sec On 90 sec for 6 mins 2 x Push Press + 1 Split Jerk. Increment weight over sets
WOD 2

30 Min Incremental Ladder:

  • 100m Run + 100m
  • 5 Kettle Bell Sits Up @ 20/12 RX+ 24/16 +3
  • 5 Kettle Bell Front Rack Lunges @ 20/12 RX+ 24/16 +3

 

 

 

 

 

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