Thursday 21st December – WOD, Barbell & Movement

20th December 2017

WUWOD

2 Rounds of:
10 Stiff Single Leg Deadlifts each side @ 12/8
10 Supermans
10 Glute Bridge
10 KB Good Mornings
10 Goblet Squats

 

WOD 1

In 18 Mins Complete:
5×2 Hang Squat Cleans
@ working at approx 80% of 1RM Clean
*Can increase weights through the sets if needed

WOD 2

For Time 3 Rounds of:
20 Russian Kettlebell Swings @ 32/24
400m Run
20 Ancored Sit Ups @ 10/5

*15 Min Cap

 

ADDITIONAL WORK

REST

BARBELL

Warm up

Every 30 Seconds for 10 Mins:
1 Squat Snatch
*Increase weight as you see fit. In the last couple of mins begin to push the load to above 90%

In 16mins
4 set of 6 reps in the SPLIT JERK
(from a rack; aim to for perfect foot placement each rep)

BarbellWOD;
Partner GRACE-ish (60kg/42.5kg)

P1 – 5 reps then P2 – 5 reps
P1 – 4 reps then P2 – 4 reps
P1 – 3 reps then P2 – 3 reps
P1 – 2 reps then P2 – 2 reps
P1 – 1 reps then P2 – 1 reps
Then repeat! All sets must be the same weight and UNBROKEN

FHT

 

Warm up 5 mins

Giant sets x4
Db alt Floor Press (3.0.0.1) x20
Goblet Squat (3.1.X.1) x20
BB Strict Press (2.1.2.1) x 16/20
DL to Knee (3.3.3.0) x20
Kb Bicep Curls (3.1.1.1) x15/20
Reverse Lunge (2.1.1.1) x 20

Grind
12 Min EMOM
M1 BB Windscreen Wipers
M2 BB Push Ups
M3 BB Bent Over Row

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