Holly’s Excited for Tribal
WUWOD
5 Min EMOM of:
Min 1- 5 Wall Walk
Min 2- 30 sec Plank
Min 3- 200m Run
Min 4- 16 KB Press 8 each side
Min 5- 10 Broad Jumps
WOD 1
In 20 Mins
5×3 Snatch Grip Deadlift
*Use heaviest weight you can for each set
WOD 2
4 Rounds of:
1 Min Plate Good Mornings @ 20/15
1 Min Handstand Walk/Mountain Climbers
1 Min Box Jumps @ 24/20
1 Min Burpees
1 Min Rest
*20 mins
*Score = Reps
*Handstand walk, 4ft=1 rep
*Pick a pace/reps you can keep moving with short rests. Avoid fatigue
Additional Work
10 Mins after Class
For time:
100 GHD Sit Ups
*Scale to 60 if you haven’t done GHDSU for a while
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:
Stretches