Sunday 29th October – WOD & Barbell

28th October 2017

WOD 1
 In pairs 8 min AMRAP of line drills
Long Lunge sequence
Over/under the fence
Zombie walk
Bird Peckers
Spiderman crawl
*Warmup
*1 Work/1 Rest
*Both complete movement before moving on

WOD 2

“Filthy 50”
50 Box Jumps @ 24/20
50 Jumping Pull Ups
50 Kettlebell Swings @ 16/12 C=24/16
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 20/15 C=30/20
50 Good Mornings @ 20/15 C=30/20
50 Wall Balls @ 20/14
50 Burpees
50 Double Unders/100 singles C=Unbroken
*25 Min Cap

Additional Work 

Rest

Barbell

Hang Snatch + Snatch
6 Reps
*Just above knee
Complex;
Clean + Front squat +Split jerk (1+1+1)
6 Reps
OHS
3 Reps of 1 & 1/4 squats)
5 Sets
Successor work – 30 secs Push Press + 30 secs rest in the top position x 3
*Focus on strong lockout and good shoulder position, no over arching body
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