Tuesday 31st October – WOD, Barbell & Movement

30th October 2017

WOD 1

In Pairs in 10 Mins Complete:
400m MB Carry Together (switch as you like)
12 MB Deadlifts each 1w/1r
6 MB Cleans each 1w/1r
200m MB Carry together
6 MB Deadlifts each 1w/1r
12 MB Cleans each 1w/1r
100m Sprint Together

In the remaining time: P1= 5 Pull up kips+ 5 Kipping pull ups
P2= Bar hang and twist/scap pull ups/ swing side to side
*SHAKE OFF then switch

WOD 2

HAPPY HALLOWEEN
In Pairs ZOMBIE VS HUMANS
Min 1:
Zombie AMRAP Pull Ups
Human REST
Min 2:
Zombie chases Human in 50m sprint, jog back together
Min 3-5: If caught perform 10 Burpees and then both REST
Min 5 switch Zombie/Human and repeat
Repeat with Jumping Lunges reps and Rowing Sking metres
*30 Mins
*Score= total reps – burpees if caught on run

Additional Work 

30 Mins before Class:
ANGIE’ for time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
*15 Min Cap

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 – circuit
Dish hold
Overhead flexibility
Wall walk
Handstand against wall
Then
Max handstand hold
Conditioning
3 rounds
10 burpees
5 wall walks
10 dish rocks
5 kick to handstand
Additional work
30s Front support hold by wall
30s 1/2 wall walk
30s Handstand
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