Tuesday 17th October – WOD, Barbell & Movement

16th October 2017

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WUWOD

5 Min AMRAP
10 PVC Front Squats
10 Sumo Squats
10 Lunges
100m Run

WOD 1

In 30 Mins
Back squat 5×5
* Build to heaviest weight possible and hit all sets at that weight

WOD 2
3 rounds of:
30 Over the Barbell Lateral Jumps
15 Front Squats @ 42.5/30 C=50/35
*8 min cap
*Pick a weight that allows you to go unbroken

 

Additional Work 

For Quality:
Accumulate 3 Mins in a Ring Plank/Plank Hold

Barbell

a) Hang Snatch 6 x 3 Reps
Hang is just below the knee
b) Clean and Jerk (2 +1) x 6 Reps
c) Push press + Split jerk (2+1) build to heavy across 6 reps
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
EMOM 9 Mins
1: Shoulder Opener
2: Handstand Hold
3: Handstand Walk on the Spot (scale to HS rocks)
Repeat for 9 Mins
In pairs
3 sets of partner lifts from Front support to HS
Conditioning 10 Min AMRAP
1 Length Bear Crawl
10 Air Squats
10 Cossack Squats
1 Length Bear Crawl
1 Wall Walk
5 Push Ups (can be made more difficult by staying in HS against the wall)
Flexibility
Shoulder focus
Additional Work
20s tension Bridge Hold
20s Arch Hold
10 Press ups
1 Wall Walk to best handstand position – hold for 10s
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