Tuesday 9th January – WOD

8th January 2018

Today we say Thank You & Good Luck to this dude! Matt Reid you’ll be missed.

WOD 1

SKILLS:
In 10 Mins Double Under tekkers

Then:

WARM UP:

EMOM for 8 Mins
30 Sec Double Unders/ Double Under Attempts/Scale
30 Sec Plank

WOD 2

Annie

50-40-30-20-10 Reps of:
Double Unders
Sit Ups

*12 Min Cap

 Barbell

Strength phase – Week 2
8-10 Min Warm Up

EMOM10 – 3 Hang Snatch
(above the knee)

In 14 Mins Build to a Heavy Squat Clean+ Split Jerk
In between each attempt complete 5 Russian KB swings”

Barbell WOD
EMOM10
1+ Back squat ladder
(pick a weight and stick to it)
*Aim to increase load on ALL lifts in the session, go by feel

Movement

Warm Up
L Hold
Pull Up
Left Arm Hang
Right Arm Hang
Floor is lava in between stations

Rechnique
Ring Swings – 5 Mins
Body Tension – 5 Mins
Ring Row holds – 5 Mins

Practice swinging ring rows – 5 Mins
– try to link rows
Supported kipping MU – 2 mins

Conditioning
AMRAP 8 Mins
10 – Ring Rows
10 – Dips
20 – Ring Swings

flexibility
partner shoulder stretches

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