Tuesday 12th September – WOD, Barbell & Movement

11th September 2017

WUWOD

With a light KB 4 Rounds of:
10 Single Arm OH Lunge
10 S/A Press
15 Sec OH Hold
*complete all on right arm then left

WOD 1

In 20 Mins
5×3 Deadlifts
*Use Heaviest weight you can for each set

WOD 2

E2MO2M FOR 16 MINS
3 STOH @ 85/55 COMP 95/65
6 DB Hang Power Cleans @ 22.5/15
9 Deadlifts @ 85/55 COMP 95/65
*Scale weight to a HEAVY unbroken 3 reps on the STOH

Additional Work 

20 Mins after Class
12 Min Incremental Ladder of:
1 Strict Muscle Up +1
1 Power Clean @ 100/70 +1
*Add one rep each round

Barbell

A) Snatch Balance 6 x 2 reps
(each rep has a 3 sec pause in the bottom/receive position)
Build to a weight which challenges position but no misses!

B) Clean pull +Full Clean+ Front squat
7 x 1 reps (1 rep = 1+1+1)
3-4 warm up sets and then 7 working sets (don’t be the guy that counts their warm up as a working set..)

C) Split Jerk
6 x 3 reps (each rep has 3 sec pause in the receive position)
Build to a weight which challenges position but no misses!

D) Successor Work
Goblet squat “Sally” or 30 reps of pause Goblet squat.

Movement

 Warmup
Ring support game
Front,side,back kicks
Swivel hips
Ankle mobility
Shoulder extension mobility3 Rounds of:
10 Cossack squat
30s box split3 rds of:
5 3-position box/ring dips
30s sitting shoulder extension

3 Rounds of
10 speed skater squats
10 jumping squats with 10kg plate

Front Split Stretch

3×30
Ankle Stretch
3×30
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