Tuesday 10th October – WOD, Barbell & Movement

9th October 2017

WUWOD

2 Rounds in 10 mins of:
1 x 1 Min Handstand Hold or Floor Pike (up dog)
2 x Wall Climbs (to ability height
3 x Shoulder Around the Worlds (each direction)
4 x Downward Dog to Cobra
5 x Long Ring Pushouts

WOD 1

10 Min AMRAP of:
10 Push Ups / HSPUs
100m Run
40 Double Unders / Single Unders

WOD 2

In 11 Minutes

Establish a heavy triple Back Squat

*Not 3 RM

Additional Work 

Strict Press
3-3-3-3-3-3-3
*Use the heaviest weight you can for each set.

Barbell

a) Hang Snatch 6 x 3 Reps
Hang is just below the knee
b) Clean and Jerk (2 +1) x 6 Reps
c) Push press + Split jerk (2+1) build to heavy across 6 reps
Push press should be a weight that tests you
Successory work – 5 Rounds for Quality
OHS 40secs in bottom position (bar only)
10 Heavy Russian KB swings
Movement
Warm up: Game
Stretches
Technique
Supported HS Walk
HS walk obstacle course (scale to bear crawl course)
HS shoulder taps
Thoracic spine mobility
Shoulder stretch
Conditioning
EMOM 9 mins
Min 1: amrap dish pulse
Min 2: HS hold
Min 3: german hang
Repeat x3
Additional work
Daily handstand hold
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