Thursday 11th January – WOD, Barbell & FHT

10th January 2018

WOD 1

MOBILITY:
ANKLE/HIPS

WARM UP:
EMOM 10
5 Push Press @ 20/15
5 Front Squats @ 20/15
5 Thrusters @ 20/15
5 AB Mat Sit Ups

SKILL:
In 10 Mins:
TTB Tekkers of coaches choice

 

WOD 2

EMOM for 10 Mins

10 Wallballs @ 20/14
10 TTB

*Complete both movements in the minute
*Scale reps if needed to achieve 10-15 secs rest
*Score= reps finished on

 

BARBELL

Strength phase – Week 2
8-10 Min Warm up

In 14 Mins; Build to a Heavy;

Squat Snatch Double (touch and go)
Aim for at least 7 attempts (every 2 mins)

In 15 Mins
Complete 1x Bear Complex every 90secs
Increase weight (2.5 or 5kg every 5 reps)

BWOD
3 x 10 reps Front Squat
STRICT two Mins rest between sets

*Aim to increase load on ALL lifts in the session, go by feel*

FHT

A1) Segmented Deadlifts
A2) Banded Russian KBs 30s

B1) Supinated Pull Ups (Failure)
B2) Straight Arm Banded Pull Down 12/15 reps

C1) DB Upright Row 12/15 reps
C2) BB Front Raises (Failure)

Grind
Tababta pump!
Tababta ABS!

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