Thursday 14th September – WOD, Barbell & Movement

13th September 2017

Jami Tikkanen, is the gent that created today’s warm up drill.

WUWOD

Jami Squat Drill
5 Air Squat – Feet Straight
5 Super Narrow Squat – Feet Straight
5 Sumo Squats – Feet Turned In
5 Air Squat – Feet Turned In
5 Super Narrow Squat – Feet Turned In
5 Sumo Squats – Feet Turned In
5 Air Squat – Feet Turned Out
5 Super Narrow Squat – Feet Turned Out
5 Sumo Squats – Feet Turned Out

WOD 1

In 25 Mins
5×5 Front Squats
*build to weight then hit all 5 sets at that weight. This wants to be a HEAVY 5

WOD 2

2 Rounds for Time of:
18 KB Weighted Step Ups @ 16/12 COMP 24
9 Ring Muscle Ups COMP 12 / 18 C2Bs
*Scale to hit both movements unbroken
*Scale muscle ups if need but no less then 6
*10 Min Cap

Additional Work

20 Mins after Class
5 Rounds for Time of:
200m DB Farmers Carry @ 22.5/15
20 Push Ups on Dumbbells
10 DB Push Jerks @ 22.5/15
*20 Min Cap
*Be smart with the farmers carry as it’ll test the grip

Barbell

A) High Hang Full Snatch
6 x 3 Reps

B) Power Clean + Split Jerk
6 x 1Rep (of each)

C) Front Squat
6 x 1 (with 10sec pause)

Successory work:
Snatch Balance; in your own time 20 reps each with a 5 sec pause..

Movement

Warmup
3 Rounds of:
100m Row
20s Dead Hang
10 Ring Rows
10 Push ups
10 Jumping Lunges

In 20′ find
1 RM Weighted Dip
10 MAX Weight Lunges

*1-2 min rest 

Ankle Stretch
3×30
German Hang
3x30s


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