Tuesday 19th December – WOD, Barbell & Movement

18th December 2017

 

It’s Tuesday, here is a Podcast!

WUWOD

AMRAP 5 of:

10 KB Deadlifts @ 16/12
10 KB Highpulls from the hang 5 each arm
10 KB Halos 5 each way
10 KB Windmills 5 each side

WOD 1

In 18 Mins:
5×1 of the Complex:
Full Snatch + 2 Overhead Squats
*Build to start weight and increment through the 5 sets to heaviest complex possible

WOD 2

4 Rounds for Time:

500m Row/Ski/Run
8 Power Snatches @ 50/35 C=60/42.5
16 Knees to Elbows

*Scale weight to 1-2 breaks on the snatch and knee to elbows max
*15 Min Cap

Additional Work

For time:
30 Burpee Bar Muscle Ups

Barbell

In 15 Mins build to a heavy complex:
Hang Snatch Pull (above the knee)
Hang Squat Snatch
*Between each attempt complete 8 hanging leg raises

EMOM15
First 5 mins – 1 Squat clean 3 jerks
Second 5 mins – 2 squat cleans 2 jerks
Final 5 mins – 3 squat cleans +1 jerk
*Pick a weight where the lifts and clean and snappy, these should not be grinders

BarbellWOD;
Partner Isobel (30 snatches FT)
Men 60kg Ladies 42.5kg
*Must be power snatches in a YGIG format

Movement

Warm up
Lines
Animal walks
Stretches

Technique
Squat
Breath exercise
Adductor stretch
Glute activation
Ankle flexibility

EMOM 10 Mins
EVEN: 45s Goblet Squat hold
ODD: 45s Cossack Squats

Conditioning
E90s
1 Length goblet duck walk
2 Kettlebell snatch

Flexibility
3x45s Shoulder extension hamstring stretch

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