Sunday 28th January – WOD & Barbell

27th January 2018

 

WOD 1

MOBILITY:
Hips/ Hamstrings/ Calves

In 10 Mins Running Tekkers/Drills

 

WOD 2

E5mo5m for 20 Mins

500m Run/Row/Ski
500m Row/Ski/Run
15 Burpee Box over Jumps @ 24/20

*This should be tight to the 5 minutes, 20-30 secs rest, scale distance of each to achieve this

 

BARBELL

 

Power Development Phase – Wk1

Warm – 8mins (4 mins general/4 mins snatch focus movement)

In 8 attempts Build to a Daily max;
Hang Squat Snatch x 2
(hang position is just below the knee cap)
*16min time cap

EMOM12 – Power Clean + Power Jerk
Mins 1/2/3/4 – 3 reps
Mins 5/6/7/8 – 2 reps
Mins 9/10/11/12 – 1 rep
(increase weight every rep change – do not sacrafice load for good technique/postions)

Barbell WOD

“Freddie” – 10 min cap
In pairs – YGIG
5 Power Snatch (weight determined by 5 good reps)
8 Box Jumps (24/20)
12 Russian Swings (32/24)

 

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