Sunday 19th November – WOD & Barbell

18th November 2017

Podcast Sunday

WOD 1
In 10 Mins:
10 Flag Pole Stretches
20 Dislocates
10 Around the Body
10 Good Mornings to Squat
10 Behind the Neck Snatch Grip Press
10 OHS 30 sec OH Squat Hold in the bottom

Build to WOD Weights Scales

WOD 2

For Time:
21-15-9
Overhead Squats @ 42.5/30 C=60/42.5
Ring Dips

Rest 6 Mins

9-15-21 Thrusters @ 42.5/30 C=60/42.5
Bar Facing Burpees
*30 Min Cap
*Stay away from fatigue be smart about breaking up sets especially on the ring dips

Additional Work 

Rest

Barbell

EMOM10;
Snatch + OHS
Increase weight by smidgen on minute 6
Front squat + Split jerk
(2+1) x 7 reps
Snatch Grip Deadlift
3 x 5 reps
For this use your best snatch weight i.e best full snatch = 55kg, use this for the sets of 5 reps.
If not known, use a weight that challenges posture/position but no funky looking reps
Successory work;
AMRAP8;
12 Single arm DB jerk  (thats 6L +6R)
*go heavy
6 Supine Ring Row
8 Bulgarian Split squat BW  (Each Leg)
Go top