Tuesday 8th August – WOD, Barbell & Movement

7th August 2017

Werner Günthör

WUWOD

PVC SNATCH COMPLEX
Dip Shrug
High Pull
Muscle Snatch from High Hang
Dip Shrug
High Pull Muscle Snatch from Low Hang
Dip Shrug
High Pull Muscle Snatch from Ground

WOD 1

In 21 Mins Complete
7×2 Hang Power Snatch
*use heaviest weight you can for each set

WOD 2

 

5 Rounds for Time of:
200m Plate Run @ 1×10/5 COMP 20/10
25 Double Unders COMP 35
Max Set Push Press @ 42.5/30 COMP 50/35
*15 Min CAP
*Scale weight to hit around 10-20 reps per round
*Score=TIME/PP reps

Additional Work 

20 Mins after Class
5 Rounds for Time of:
30/25 cal Assault Bike
-Rest 2 minutes-
*Goal is to finish each round in under 1 minute.
*The closer you get to 100RPM the faster the calories will accumulate

Barbell

A). Full snatch
3×3
3×2
3×1
Not touch and go but a quick grip reset.
Look to increase weight on each set of 3.

B). 6×3 Hang Squat Clean (above knee) + 1 Split Jerk.

C). Acc- 35 Strict Pull Ups
Every break = 15 DB Goblet Squats (heavy)

Movement

Warm up
Technique
E2MO2M for 16 mins
Linking toes to bar
Strict leg lifts
Bar roll outs
Toes to bar kip
Conditioning
21-15-9
Toes to bar
Burpee
Flexibility
Jefferson curl

 

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