Thursday 17th August – WOD, Barbell & Movement

16th August 2017


WOD 1

Shoulder Warm Up!
In pairs 10 min AMRAP of:
10 Lying Prone Band Pulls
10 Around the Worlds/Scap Retractions
10 Second Hanging Thoracic Spine Stretch
10 Turkish get ups
*5 each side
5 Long Ring Push Outs

WOD 2

For Time Complete:
80 Pull Ups COMP=100
40 C2B Pull Ups COMP=50
20 Strict Pull Ups COMP=25
*Every time you break 5 Over/Unders
SCALED= Jumping Pull Ups
Ring Rows
Barbell row @ 42.5/30
*25 min cap
*Stay away from failure pick sets you know you can achieve each time

Additional Work

REST

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
Sally up Sally down – Bar scapula shrugsFront lever tuck pull/assisted/bench/floor

Complete 5rds of
– 8 FLTP
– 180° box handstand walk
– 5 Hawaiian squat (each leg)
– 150m ski/row

Jefferson curls
3x30s

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