Tuesday 13th February – WOD

12th February 2018

WOD 1

8 Min AMRAP of:

3 Burpees *NO steps
6 Dumbell Snatchs @ 15/10
9 Box Facing Jump Overs

WOD 2

Open 17.1
For time:
10 Dumbbell Snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
20 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
30 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
40 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
50 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20

*20 Min Cap
*No step up and step down burpee allowed unless scaling

Barbell

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

In 20 Mins build to a daily max for;
Power Snatch (triple)
Snatch Balance (double)
Snatch (single)
(all three lifts in the 20mins)

EMOM9
Jerk Balance + Split Jerk (1+1)
(See Hockley Barbell FB page for demo video – jerk balance starts on tip toes – aim for consistency of foot position on every rep)

Barbell WOD
Every 2 mins for 5 sets;
4 Front squats + 8 Back squats (use racks, reset after FS and go immediately into BS)

FHT

A1) Bench press 5 reps
A2) Kb floor press x 15 reps

B1) Ring press ups 15
B2) Ring flies 15

C1) Parrell Dips 8/12
C2)press ups failure

D1) around the worlds 10reps
D2) banded flies 12/15

The Grind

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