Tuesday 15th August – WOD, Barbell & Movement

14th August 2017


WUWOD

PVC SNATCH COMPLEX
Dip Shrug
High Pull
Muscle Snatch from High Hang
Dip Shrug
High Pull
Muscle Snatch from Low Hang
Dip Shrug
High Pull
Muscle Snatch from Ground

WOD 1

In 10 mins:

Build to WOD Snatch Weight.

WOD 2

For Time Complete:
10-9-8-7-6-5-4-3-2-1 reps of:
Squat Snatch @ 70/47.5 COMP 85/60
Strict HSPU COMP= Strict Parallette HSPU
Ring Rows COMP Inverted ring row

*25 MIN CAP
*Pick a weight/scale that if you wanted too you could complete 5 reps unbroken on all movements
*Break movements up early, it is 10 rounds!

Additional Work 

10 Mins after Class:
50m HS Walk
*Goal is to finish as fast as poss with as little breaks as possible

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
EMOM for 10′ rotate betweenTwisting arch ups
Tuck ups
Pushup
Cossack squat
Long hollow hold10′ T2B Kip/Pullover technique

Mental toughness

For time:
120 T2B
*every break -3 repsPike fold complex

 

Go top