Tuesday 7th November – WOD, Movement & Barbell

6th November 2017


Check out our SiD team from the weekend

WUWOD
3 Rounds of:
10 KB Swings @ 20/16
10 Dumbbell Slams @ 20/16
10 Down and Ups
10 KB Rows 5 each arm

WOD 1
EMOM for 20 mins:
ODD: 2 Back Squats
Even: 10 AB Mat sit ups
*Build weight in the squats through the set

 

WOD 2

‘THE FAST AND THE FURIOUS’
3 Rounds for time of:
15 Burpees C= 20
400m Run
15 Pull ups C=20
*Aim to do everything unbroken as much as possible
*15 Min Cap

Additional Work 

REST

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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