Thursday 8th December 2016 – WOD & Barbell

7th December 2016

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WU WOD

Before the class, in open gym

4 rounds of: 
1 kb cossack squat left
2 kb goblet squats
1 kb cossack squat right

4 rounds of: 
1 kb single leg deadlift left
2 kb deadlidts
1 kb deadlift right

 

 

WOD 1

In 20 mins complete:

7×1 Snatch Pull – Full Snatch – Hang Snatch

*build to a heavy weight through the sets but focus on excellent technique.

*If movement becomes sloppy you’ve gone too heavy

 

 

Additional Work

Finisher or complete Wednesday wod 2 if you rested yesterday

3 rounds for Time of:

12 hang clusters @ 60/40 RX+ 70/45
400m run

*15 min cap

for time in pairs:
20 under overs +1 burpee 10 each
40 lying Wall ball sit ups 20 each
20 under overs +1 burpee 10 each

 

Barbell

1. Narrow Grip OHS Complex
Performed with an empty barbell; one set of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.
Do the first set with a grip only slightly narrower than your snatch grip. Try to use a progressively narrower grip in each set. If the bar goes forward, if you bend your arms or if it actually hurts instead giving a good stretch you know that the grip was too narrow.

2. Front Squat Complex
Performed with an empty barbell; one set of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three seconds pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.
Make sure that you do all the reps with a full grip. The barbell has to stay in the palm of the hands and not slide out into the fingertips. You are allowed to use the hook grip but it is not a requirement.

3. Power Clean + TnG Clean + Hang Clean + Power Jerk
3.1 in 20 mins Find your daily max in the complex.
3.2 Drop down to 70% and do one set of 2+1+1+1, 2+2+1+1, 2+2+2+1, 2+2+2+2, 3+2+2+2…get as far as possible in twenty minutes. Every set has to be done unbroken.

 

WOD 2

In 20 mins complete:

0-5min complete 3 rounds of:
10 lateral box over jumps @ 20″ RX+ 24
10 Ring rows
10 Air squats
5-10 complete  3 rounds of:
10 Kettle bell step up @ 20/12 RX+24/16
10 Ring rows
10 Air squats
10-20, 10 min amrap of:
10 lateral box over jumps @ 20″ RX+ 24
10 Ring rows
10 Air squats
10 Kettle bell step up @ 20/12 RX+24/16
*score= rounds
 

 

 

 

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