Tuesday 29th August – WOD, Barbell & Movement

WUWOD

2 Rounds of:
10 Cossack Squats
10 Long Lunges
10 Sumo Squats
20 Dislocates

WOD 1

In 3s, 25 Minutes to complete:

7 x 3 Zercher Squats

*Build to a weight through the sets
*1 person lifts, 2 spot either side 

WOD 2

5 Rounds For Time:

15 kcal AB/Row/Ski/200m Run
15 Toes to Bar

Additional Work 

10 Minutes after Class

8 Rounds for Quality:
10 Strict L-Pull Ups
10 Strict Handstand Push Ups
20 Hip Extensions

*Complete with  as few breaks as possible
*30 Minute Cap

Barbell

A) Snatch Balance 6 x 2 reps
(each rep has a 3 sec pause in the bottom/receive position)
Build to a weight which challenges position but no misses!

B) Clean pull +Full Clean+ Front squat
7 x 1 reps (1 rep = 1+1+1)
3-4 warm up sets and then 7 working sets (don’t be the guy that counts their warm up as a working set..)

C) Split Jerk
6 x 3 reps (each rep has 3 sec pause in the receive position)
Build to a weight which challenges position but no misses!

D) Successor Work
Goblet squat “Sally” or 30 reps of pause Goblet squat.

Movement