Thursday 30th November – WOD, Barbell & FHT

29th November 2017


This one time at the gym… 26th July 2014

WUWOD
3 Rounds of:
10 Push Ups
200m Row/Ski/Run
30 Sec Chest Stretch each side

WOD 1

In 20 Mins Complete:
Barbell Warm Up
5 Snatch Grip Deadlifts – above the knee
5 Snatch Grip Deadlifts – floor
5 Good Mornings
5 Back Squats
5 Behind the Neck Snatch Grip Presses
5 OHS
5 Hang Power Snatch
5 Hang Squat Snatch
3 complex of:
1 Power Snatch
1 Hang Squat Snatch
1 OHS

In the Remaining Time:
Work up to a Heavy Complex
1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat

WOD 2

For Time Complete:

8-6-4-2 Reps of:
Power Snatch
Hang Squat Snatch
OH Squat

RX/COMP MALE= 30/42.5, 42.5/60, 60/70, 70/85
RX/COMP FEMALE= 20/30, 30/40, 40/50, 50/55
*Load increase each round
*15 Min Cap

Barbell

Complex; Hang Snatch, Snatch Balance, OHS
6 x 1

Behind the Neck Split Jerks
6 x 2 reps
Keep it your normal jerk width
3 Position Clean & Split Jerk
6 Reps
Floor, Hang, High Hang + Jerk after each Clean
Successory work;
In your own time for quality (bar only)
20 x Front Squat, Strict press Sotts press

FHT

Warm up 5 Mins DB complex

A) Semi Supinated Prone Row DB
2.1.2.1
3x 8-10 reps

B) KB Front Squats
2.1.2.1
3x 12-15 reps

C)Upright Row
2.1.0.1
3x 8-10 reps

D) Nordic Ham Curls
3.1.1.1
3x 6-8 reps

Grind
Banded sprints lengths each
Banded backwards walks 2 lengths
100 press ups break how you like

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