Sunday 8th October – WOD & Barbell

7th October 2017

Charlie Smith was keen on Tony Hawk

WOD 1

In Pairs 15 Min AMRAP of:
22 Wall Ball Partner Throw @ 12ft
14 OH Wall Ball Sit Ups
7 Front Squats @ 50/35
*Alt movements with partner except partner throw
*WARM UP PACE

WOD 2

For time:
7 Rope Climbs 15ft
75 Wall Balls @ 20/14
50 Ring Dips
75 Wall Balls @ 20/14
7 Rope Climbs 15ft
*20 Min Cap

Additional Work 

Rest

Barbell

a) EMOM10; Snatch + OHS
(increase weight by smidgen on minute 6)
b) Front squat + Split jerk (2+1) x 7 reps
c) 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; single arm DB jerk x 6 reps (thats 6L +6R) go heavy
supine ring row x 6
Bulgarian Split squat BW only x 8 (each leg..)
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