Tuesday 12th December – WOD, Barbell & Movement

11th December 2017

Today is Squat Tuesday

WUWOD

With a PVC Pipe over head squat position
3 Rounds of
10 Dislocates
5 Normal OH Squats
5 Sumo OH Squats
5 Narrow Feet OH Squats
5 OH Surfer Squats right leg forward
5 OH Surfer Squats left leg forward

WOD 1

In 20 Mins Complete:
6×4 Front Squats
*Use the heaviest weight possible on each set.

WOD 2

5 Rounds for Time of:

12 Fronts Squats @ 42.5/30 C=50/35
24 Box Jumps @ 24/20
12 OH Squats @ 42.5/30 C=50/35

*15 Min Cap
*Scale to unbroken squat weight, Box jump height

Additional Work

REST

Barbell

TEST WEEK

In 18 Mins
Find a heavy single Hang Snatch

In 18 Mins
Find a heavy Clean and Jerk

In 12 Mins
Find a heavy Back Squat triple
Then drop 10% and hit 5 reps
Then drop 10% more and hit max reps

Make sure you record all numbers.

Movement

Warm Up Game
Crab Football
Stretches

Technique
Handstand
Handstand positioning
Wall Walk
Box Handstand
Dish

Conditioning
EMOM x7
30s Bar Hang
30s Wall HS Hold

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