Tuesday 24th October – WOD, Barbell & Movement

23rd October 2017



Our very own Laura at Rep It Out

WUWOD

1 Round of:
30 Lunges
30 Squat Jumps
30 Down and Ups
30 Kettlebell Swings @ 16/12

WOD 1

In 20 Mins Complete:
5×1 Clean and Jerk
*Build to the heaviest weight you can across the sets

WOD 2

5 Rounds for Time:
14 Box Pass Throughs
7 Strict Press @ 42.5/30
14 Back Squats @ 42.5/30
7 Burpee Box Jumps @ 24/20
*15 Min Cap
*Scale to weight that allows you to go unbroken through the press and back squats
*Try and keep feet off the floor as much as possible in the pass through

Additional Work 

Emily
10 Rounds for Time:
30 Double Unders
15 Pull Ups
30 Air Squats
100m sprint
REST 2 MINS
*Goal is to finish each round under 1:30. This one starts easy but gets much harder, very quickly
*This is similar to tomorrow’s workout so if wodding tomorrow miss this workout today

Barbell

Snatch
3×3 Reps
3×2 Reps
3×1 Rep
*Increase weight across sets
EMOM8  Squat Clean
2 Reps
*Same weight across EMOM
Split jerks
6×2 Reps
*3sec pause in receive position 
*Use a load that allows for consistency of PERFECT foot position in the split
Successory Work
20 Turkish Get ups
Movement
Warm up
Stretch
Technique:
HS Shrugs
HS Shoulder taps
HS Press
Then;
3 rounds (11 mins)
1 Min Max [ress
1 Min Max Shoulder Taps
1 Min Max Shrugs
1 Min Rest
Conditioning 7 mins
1 Length Overhead Lunge
10 Pushups
1 Length OH Lunge
10 Air Squats
Flexibility
Splits Stretches
Additional work
3 Rounds
1 Min Max HS Shrugs
1 Min Dish Hold
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