WUWOD
1 rounds of :
400m row – slow
10 kb deadlifts
300m row – jog pace
8 kb deadlifts
200m row – fast
6 kb deadlifts
100 row – sprint
4 kb deadlifts
WOD 1
In 18 mins E3MO3M in pairs:
3×5 Deadlifts
3×5 Box Dips *box either side of body*
*Supersets
*Build up to starting weight first before starting EMOM *5 mins*
*HEAVY 5
WOD 2
For time :
21-18-15-12-9-6-3
Thruster @ 42.5
Pull ups
*15 min cap
*pick a weight/scale where you can go unbroken on the movements
Additional Work
Complete 3 rounds of:
1 min assault bike
30 sec rest
45 sec handstand hold
15 sec rest
1 assault bike
30 sec rest
45 sec iron cross hold
15 sec rest
*Aim to do holds unbroken
*score = cal assault bike
Barbell
A. 3 Position Snatch
Pockets, above knee, below knee
No touch on the floor
Build to heavy then hold.
B. Squat Clean
5 x 3
C. OH Squat
6 x 2
Increase weight by 5kg or no more than 10%
Accessory Work.
30 Weighted ab mat sit ups, 30 Russian Twists
30 V-Sits – every break 10 KB Swings