Tuesday 21st November – WOD, Barbell & Movement

20th November 2017

WUWOD

3 Rounds of:
5 Push Ups
10 Air Squats
15 Dislocates
200m Run/Row/Ski

WOD 1

In 20 mins:
5-3-1-1-1
Weighted Pull Ups
*Build and establish a 5rm, 3rm and a 1rm
*Those that havn’t got weighted pull ups yet will focus on 5×5 regular strict pull ups or scale of

WOD 2

3 Rounds for Time of:
9 Bar Facing Burpees
12 Front Squats @ 70/45 C=85/55
15 Chest to Bar
*10 Min Cap
*Pick a weight that allows you to go unbroken on the squats, 1 break max

Additional Work 

45 Mins before Class
10-8-6-4-2
Push Jerk
*Use the heaviest weight possible on each set

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

Kipping and toes to bar

Warm up
Stretches

Technique
Bar choice
Mount
Different kip technique for ttb
Then 25 kipping ttb (break up into 5s max)

Conditioning
4 Rounds
8 TTB
8 Burpee
8 Arch Rocks

Flexibility
15s Arch Hold
15s Partner Bar Hang Shoulder Stretch

Additional Work
3 Rounds
10 Band Pull Downs
5 Straight Leg Lifts

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