Thursday 18th January – WOD, Barbell & FHT

17th January 2018

 

WOD 1

Ankle/HIP/OH

EMOM FOR 6 Mins
ODD:
3 High hang power snatch
3 OH Squats
3 Snatch Balance @ 20/15

EVEN:
5 Good Mornings @ 20/15
10 Push Press @ 20/15

WOD 2

Happy Birthday Matt Reid

30 Min AMRAP of:
1 MU/3C2B/5PUs
1 Squat Snatch @70/45 SCALE=Power
2 OH Squats
3 HSPUs/ 5 Box HSPU

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) Pull Up Complex:
3 srt wtd pull ups
Rest 15s
5 Pull ups
Rest 15s
7 Kipping pull ups
Rest 15s
9 T2B

B1) DB RDL 8 reps/leg
B2) Sorenson hold 15/30s

C1) Prone DB Rows 8 reps
C2) Ring Row failure

Finisher
Db curls
BD curl walks 20m

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