Thursday 2nd November – WOD, Barbell & FHT

1st November 2017


This was out SiD team last year… 


3 Rounds of:
10 Alt Cossack Squats
3 Sec Pause Each Side
20 Jumping Jacks
30 KB Deadlifts


In 15 Mins:
Back Squat 5×2
*build weight through sets to heavy double


5 Rounds for Time of:
50 Double Unders/75 Single Unders C=60 Double unders
25 Box Jumps @ 24/20 C=30
12 Step Up and Overs @ 20/10 C=25/15
*20 Min Cap
*Scale to allow us to go unbroken as much as possible
*Can scale reps of double under 30


Snatch Deadlift + Snatch + OHS
8 Reps

Power Clean + Split Jerk (1+1)
8 Reps
EMOM6 – BTN Push Press
5 reps
*Hands positioned just inside snatch grip – focus on dip and drive
Successor Work – Tabata Front Squat
*Bar only
*Be in control, not a lunatic 😉 


5min AMRAP- Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately – get the shoulders warmed up)
rest 15sec
10 Jeffersons Curls Light

A) Back Squat

3331; 3,3,3,3; rest 60s

A2) Stiff Legged DL

DB Loaded at sides; 30X1; 10 reps x 3sets; rest 60sec

B1) Reverse Lunge

Front foot elevated 21X2; 10reps/leg rest 60sec x 3 sets (tempo must be held strict – add load DBs/KBs held by sides)

B2) DB Single Leg Romanian Deadlift

3011; 6-8/leg; rest 60sec x 3 sets

C1) Glute Bridge

2112; 6-8reps/arm; rest 60sec x 3 sets

2112; (elevate your feet on a box) 20 unbroken reps (add load to your hips if feels easy); rest 60sec x 3

C2) Russian KB swings

AMRAP 30s; 3 sets rest 60s

D) 7min Continuous Grind

15 Air Squat 30X0
6 jump off knees or jump squats
16 one legged DLs
10 Kipping Toes to Rings
3 Broad jumps

*Sustain for the whole 7mins. Start slow and build your pace as you go if you feel good.



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