Thursday 8th February – WOD, Barbell & FHT

7th February 2018

WOD 1

8 Min AMRAP of:

20 Single Unders
10 Sumo Squats
5 Inch Worm
5 Narrow Overhead squats to wall ball @ 20/15 *go as narrow as mobility allows

 

WOD 2

20 min AMRAP of:

10 Box Jumps @ 30/24
15 Overhead Squats @ 42.5/30
20 AB Mat Sit Ups

BARBELL

Power Development Phase – Wk1

Warm – 8Mins (4 mins general/4 mins snatch focus movement)

EMOM10 – Snatch Bear Complex
(1 PS/OHS/BTNPP/OHS)

In 16 Mins build to daily max;
Hang Clean + Split Jerk (2+1)
(hang is above the knee)
(look to make 8 attempts and no, don’t include your warm up reps..)

Barbell WOD
“Grizabel”
Alternate 1 Sqt Snatch / 1 C+J for 30 reps total
Note – Record time to complete, no rep for losing balance/power snatch or clean/stepping forward in the recovery..anything less than great technique)

FHT

A1) Db pullover x8-10
A2) Sup Grip BB Pull-ups x 8-12

B1) Kb upright row x 8-12
B2) Band face pulls

C1)Db RDL x 15
C2) Seratus Db crunch x 8-10

Grind

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