Tuesday 14th November – WOD

13th November 2017


Today we get to celebrate this guy! Happy Birthday Yusuf!

WUWOD
5 Min AMRAP of:
10 PVC Dislocates
10 KB Row @ 16/8
10 Single Leg Deadlifts @ 16/8
10 Push Ups

WOD 1
In 20 mins complete:
5 x 10 Floor Press
5 x 10-15 Strict Pull Ups
* Alternate movements each set and go as heavy as possible on the bench.

WOD 2

For Time Complete:
“Yusuf”
26-14-11-9-2
KB Reverse lunges @ 24/16 C=32/20
KB Romanian Deadlift
Goblet squats  @ 24/16 C=32/20
*15 Min Cap

Additional Work 

60 Mins before Class:
3 Rounds for Time:
10 Power Clean and Jerks @ 90/65
10 Ring Muscle ups
Rest 10 Mins
3 Rounds for Time of:
10 Power Snatch @ 60/42.5
10 Burpees to 6″ target
*Goal is to finish the first couplet under 8 minutes, with great times under 6 minutes.
*Goal for the second couplet is to finish under 6 minutes, with great times close to 4 minutes.

Barbell

 Hang Snatch
6 x 3 Reps
Just below the knee
Clean and Jerk
(2 +1) x 6 reps
Push Press + Split Jerk (2+1)
Build to heavy across 6 Sets
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
Stretches

Technique

Kipping Technique
Kipping Pull Ups Scales

Then 3 rounds

5 Kips
5 Kips + Pull
5 Kipping Pull Ups

Conditioning
10 Min Cap

Check in with 30s fish swings (kips)

Then 5 rounds

1 Strict pull up
2 Kipping pull up
3 Burpee
4 Push ups
5 Air Squats

Flexibility
Overhead Stretch
3x 30s

Additional work

10s

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