Thursday 7th September – WOD, Barbell & Movement

6th September 2017

WUWOD

5 Min AMRAP of:
100m Run
6 Burpees
6 Walking Lunges

WOD 1

In 25 Mins:
7×1 3 Position Clean and Jerk
-Hang clean
-Below the knee clean
-Clean from floor
-Jerk
*Build to heaviest complex possible

WOD 2

12 Min Incremental Ladder of:
3 Squat Cleans @ 70/50 COMP 80/60
50m DB/KB Farmers Carry @ 22/15 OR 24/16
6 Squat Cleans @ 70/50 COMP 80/60
100m DB/KB Farmers Carry @ 22/15 OR 24/16
9 Squat Cleans @ 70/50 COMP 80/60
150m DB/KB Farmers Carry @ 22/15 OR 24/16
And so on…

Additional Work

30 Mins after Class
4 Rounds for Time of:
30 Kcal Row
15 Kcal Bike
10 Shoulder to Overhead @ 85/55
*15 Min Cap
*STOH weight should be unbroken, scale to achieve this

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
Stretch
Technique
Squat hold 3x1min
Box splits stretch 3x1min
Ankle flexibility 3x1min
Then
Ring dip 3sec pause at bottom
Shoulder extension stretch
Straight arm support
Conditioning
10-1 Dips (reduce in 1s)
20-2 Air squat (reduce in 2s)


Go top