Thursday 21st September- WOD, Barbell & Movement

20th September 2017

WUWOD

Dynamic Leg Warm Ups
10 Leg Swings Front to Back – each leg
10 Leg Swings Side to Side
20 Steps Walking on Toes
20 Steps Walking on Heels
10 Lunges
10 Inch Worms

WOD 1

7×1 Clean and Jerk
*Build to a heavy single for the day
*15 Min Cap

WOD 2

For time complete:
1 Mile Run (1600m)
100 Double Unders/100 Single Unders
800m Run
50 Double Unders/50 Singles Unders
400m Run
*23 Min Cap

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

Warm up
Stretches
Technique:
Squat box jump
– squat jump
– box jump
– squat box jump
Couplet
Ring Support 30s
Box Dips x10
Conditioning
(-2 every round)
10 Cossack Squat
10 Burpee
10 Tuck Jumps
Flexibility
Pipe Pass Throughs, weighted


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