Tuesday 9th May – WOD & Barbell

8th May 2017

What an Athlete!

 

WU WOD 

 

5 x 100m run
In between each run complete 1 of the drills below

10 long lunges
10 butt kicks on the spot
10 high knees on the spot
10 tuck jumps
10 leg swings each side

 

WOD 1 

In 20 mins complete:
5×2 OH SQUAT
Superset with
5×2 Strict Press

*start weight should be roughly 70-75% 1RM
*2 O/h squat straight into 2 Strict press
*can build weight through the sets
*3-4 mins rest between sets

 

Barbell

A). Snatch Pull + Snatch
Build to heavy then hold across 6 sets

B). 3 Position Clean (Floor, Knee, Pockets)
Build to heavy then hold across 6 sets

C). Front Squat   3×5

D). Accessory work
1/2/3/4/5
Sotts Press & Strict Pull Ups
(scale with btn sotts press & banded pull ups).

WOD 2

“THE FAST AND FURIOUS”

3 rounds for time of:
15 BURPEES
400M RUN
15 Pull ups

*15 min cap

 

Additional Work 

10 mins rest

3 rounds for quality:
25 hip extensions @ 20/10kg

 

 

 

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