Tuesday 22nd August – WOD, Barbell & Movement

21st August 2017


Holly’s Excited for Tribal

WUWOD

5 Min EMOM of:
Min 1- 5 Wall Walk
Min 2- 30 sec Plank
Min 3- 200m Run
Min 4- 16 KB Press 8 each side
Min 5- 10 Broad Jumps

WOD 1

In 20 Mins
5×3 Snatch Grip Deadlift
*Use heaviest weight you can for each set
WOD 2

4 Rounds of:
1 Min Plate Good Mornings @ 20/15
1 Min Handstand Walk/Mountain Climbers
1 Min Box Jumps @ 24/20
1 Min Burpees
1 Min Rest
*20 mins
*Score = Reps
*Handstand walk, 4ft=1 rep
*Pick a pace/reps you can keep moving with short rests. Avoid fatigue

Additional Work 

10 Mins after Class
For time:
100 GHD Sit Ups
*Scale to 60 if you haven’t done GHDSU for a while

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

Warm up:
Stretches

Conditioning
EMOM 15
Dish-tuck pass throughs
Squat thrusts
Candlestick rolls
Tuck jumps
Hamstring stretch
Repeat x2
Splits stretches
21-15-9
Pull ups
Hanging leg raises
3x30s Jefferson Curl
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