Sunday 26th November – WOD & Barbell

25th November 2017


Podcast Sunday

WUWOD

2 Round of:

10 Kcal Row/Ski
10 PVC Front Squats
10 Kcal Row/Ski
10 PVC Push Press
10 Kcal Row/Ski
10 PVC Thruster

WOD 1

In 20 Mins:

1 Rep MAX Clean and Jerk
*No more than 3 failed attempts at a weight.

WOD 2

Team Series Workout #1
9-15-21

Synchronized Thrusters @ 42.5/30
Synchronized Bar Facing Burpees

*Scale to a weight that allows to to hit the thrusters in no more that 2-3 sets on the 21
*10 Min Cap

 

Additional Work

20 Mins after class:

GWEN
15-12-9
Clean and jerk
*Goal is to use the heaviest weight for each set. All reps must be done unbroken for the set to count.
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)
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