Thursday 28th September – WOD, Barbell & FHT

27th September 2017

Mat Fraser was awarded 4th place in Fittest Athletes by Sports Illustrated.

3 Rounds of:
8 Long Lunge
8 KB Stiff Leg Deadlifts
8 Sumo Goblet Squats
8 Cossack Squats

WOD 1

Back Squat
5-3-1-1-3-5
*Goal for today is to build to a heavy single then taper back down guide for those that know their 1rm
 5 ~ 80%
3 ~ 85-87%
1 ~ 92-95%
1 ~ 100-102% 3 ~ 85-87%
5 ~ 80-%
*30 Min Cap 

WOD 2

For Time:
21-15-9 Front Squats @ 80/50
Ab Mat Sit Ups with a Wall Ball @ 20/14
*6 Min Cap. The should be minimal breaks on each movement. Scale weight to go unbroken

Additional Work

30 Mins after Class
100 KB Swings @ 32/24
Every time you put the KB down, perform 100m Front Rack Walk with KB
2 MIN REST
800m Waiters Carry with KB
Every time you put the KB down complete 10 KB Swings
*25 Min Cap
*Aim for sets of 20-25 on the swings and 150-200m on the waiter walk

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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