WUWOD
3 Rounds of:
5 Push Ups
10 Air Squats
15 Dislocates
200m Run/Row/Ski
WOD 1
In 20 mins:
5-3-1-1-1
Weighted Pull Ups
*Build and establish a 5rm, 3rm and a 1rm
*Those that havn’t got weighted pull ups yet will focus on 5×5 regular strict pull ups or scale of
WOD 2
3 Rounds for Time of:
9 Bar Facing Burpees
12 Front Squats @ 70/45 C=85/55
15 Chest to Bar
*10 Min Cap
*Pick a weight that allows you to go unbroken on the squats, 1 break max
Additional Work
45 Mins before Class
10-8-6-4-2
Push Jerk
*Use the heaviest weight possible on each set
Barbell
(2 +1) x 6 reps
Build to heavy across 6 Sets
5 Rounds for Quality
10 Heavy Russian KB Swings
Kipping and toes to bar
Warm up
Stretches
Technique
Bar choice
Mount
Different kip technique for ttb
Then 25 kipping ttb (break up into 5s max)
Conditioning
4 Rounds
8 TTB
8 Burpee
8 Arch Rocks
Flexibility
15s Arch Hold
15s Partner Bar Hang Shoulder Stretch
Additional Work
3 Rounds
10 Band Pull Downs
5 Straight Leg Lifts