Thursday 16th November – WOD

15th November 2017


Throwback to when the box was empty!

WOD 1

In 15 Mins Complete
3 Rounds for Quality of:
20 Step Ups @ 20/12
60s HS Hold
10 Down and Up Box Jumps @ 24/20
20 Ring Rows
* Ring Rows as difficult as possible
* Free standing HS, if possible
 *Warm up
*Take your time get loose, get warm, get prepared!

WOD 2

3 Rounds for Time of:
3 Rope Climbs  C=3 Legless RC
6 Toes to Bar   C= Strict
9 HSPU   C= Strict
*15 Min Cap
*Aim for unbroken TTB scale and HSPU scale

Barbell

Complex; Hang Snatch, Snatch Balance, OHS
6 x 1

Behind the Neck Split Jerks
6 x 2 reps
Keep it your normal jerk width
3 Position Clean & Split Jerk
6 Reps
Floor, Hang, High Hang + Jerk after each Clean
Successory work;
In your own time for quality (bar only)
20 x Front Squat, Strict press Sotts press

FHT 

Warmup: 
5 Min AMRAP
Hip focused activation and stability

10 Quadruped Thoracic Rotations/side
Rest 15 sec
1 Wall Walk
10sec Wall Facing Handstand
10 Quadruped Hip Extensions /Leg
12 Single Leg DL

B) Back Squat
31X1; 2.2 rest 15sec/rest 1min (these are clusters – you perform 2 reps and then re-rack the bar for the specified number of seconds before completing 2 more reps to finish out the set – 4 reps per set) – Build weight with each cluster

B1) Rear Foot Elevated Split Squat

3111; 6-8/leg;
Rest 60Sec x 3 sets
Dumbbells loaded at sides

B2) Weighted Step ups

3111;
Rest 60Sec x 3 Sets
Max reps until tempo is broken

C1) Deadlift to knees

3111; 4-5/Arm; Rest 60sec x 3

C2) Sledge push

30m Hard as possible.

D) Continuous Grind

12 Jumping Squats
15m Walking Lunge
10 Jumping Squats
15m Walking Lunges
8 Jumping Squats

All the way down to 2 then back up again
*It burns, it really really burns!

 

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