Tuesday 29th August – WOD, Barbell & Movement

29th August 2017

WUWOD

2 Rounds of:
10 Cossack Squats
10 Long Lunges
10 Sumo Squats
20 Dislocates

WOD 1

In 3s, 25 Minutes to complete:

7 x 3 Zercher Squats

*Build to a weight through the sets
*1 person lifts, 2 spot either side 

WOD 2

5 Rounds For Time:

15 kcal AB/Row/Ski/200m Run
15 Toes to Bar

Additional Work 

10 Minutes after Class

8 Rounds for Quality:
10 Strict L-Pull Ups
10 Strict Handstand Push Ups
20 Hip Extensions

*Complete with  as few breaks as possible
*30 Minute Cap

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 
Tug of war t2b
Toes to head stretch

Linking T2B/Pullover Tekkers

3 Rounds of
5 Tuck Front Lever Pulls
5 Candlestick Pass Through
Then
3rds of
5 Windshield Wipers(each side)
10 GHD Twisting Arch Ups (alternate)

Accumulate 2 minutes Dead Hang

Pike Fold
3x30s

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