Thursday 9th November – WOD, Barbell & FHT

8th November 2017

WOD 1

1 Round of Tabata
Air Squats
Kettle Bell Swings @ 24/16
Push ups
Kips

*4 Mins

WOD 2

For time:
100 Wallballs @ 20/14
*5 Min Cap
3 Min Rest
For time:
30 Muscle ups/60 C2B/ 60 Pull ups
*5 Min Cap
3 Min Rest
For time:
200 Double Unders
*Goal is to finish under 4 mins
3 Min Rest
For Time:
100 Alt DB Snatch @ 22.5/15
*5 Min Cap
*28 Min Cap
*Score= reps you get done in given time frame

Barbell

Complex
Snatch Deadlift + Snatch + OHS
8 Reps

Power Clean + Split Jerk (1+1)
8 Reps
EMOM6 – BTN Push Press
5 Reps
*Hands positioned just inside snatch grip – focus on dip and drive
Successor Work – Tabata Front Squat
*Bar only
*Be in control, not a lunatic 😉 

FHT

Warmup: 
5min AMRAP Move slowly and with intention through all of the following movements.

8 Quadruped Hip Extensions
20sec Glute Bridge
Rest 15sec
2 Wall Walks
10 Supermans
A1) Back Squat

2221; 2,2,2, rest 2-3mins (strict tempo – build slightly from last week’s loads)

B1)Split Squat

31X1; 4-6/leg; rest 60sec x 3 sets (DBs loaded at sides)

B2) 1 leg step up

3111; 4-6reps; rest 60sec x 3 sets (Height of box at knee height)

C1) Single Arm Crossbody Romanian Deadlift

(Set up dumbbell in front of opposite foot and reach down across your body to lift it for each rep) 3111; 6-8/arm; x 3 sets

C2) Jumping Lunges

20X0; 8reps/leg; rest 60sec x 3 sets

D) Grind 3 rds of:

20 Reps Knee to Standing KB in Front Rack (must keep strict form)
3.3.3 Broad Jumps (3 reps 10s rest each set = 9 reps)
12 Prisoner Step Ups @24/20”
Squat jumps max reps
1 Min Rest

 

 

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