Tuesday 5th September – WOD, Barbell & Movement

4th September 2017

PODCAST WEEK… Today is a Barbell Shrugged number. Love these guys!
Why you need to Recover as hard as you Train with Jill Miller.

WUWOD

EMOM FOR 6 MINS ALT BETWEEN:
Odd Mins – 100m Run + 10 Push Ups
Even Mins – 100m Run + 5 Broad Jumps

WOD 1

In 25 Mins Complete:
7×3 Floor Press
7×3 High Box Jump
*In the first 5-10 mins build to weight and height so you can use heaviest weight for the floor press each set and a high set of 3 for the box jump aim for  42”/36” jumps as guidance

 

WOD 2

5 rounds of:
25 Double Unders/40 Single Unders COMP Unbroken
10 Ring Dips COMP Strict
– 2 Min Rest –
Then 5 rounds of:
25 Double Unders/40 Single Unders COMP Unbroken
10 Burpee Plate Jumps @ 20 plate
*15 Min Cap
*Break dips no more than twice per set

 

Additional Work 

15 Mins after Class:
4 Rounds for individual times of:
1 Bile Assault Bike
– 3 Min Rest –
*Goal is to hit each interval as fast as possible. A slight drop in time is expected each round as it is done at 100% effort

 

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

Stretch
Test Out
-Straight Arm Ring Support
-Bent Arm Ring Support
-Ring Dips
-Max Air Squat in 1 min
-Max hold bottom of pistol squat (both legs)
-Max depth wall facing squat

Go top