Tuesday 8th November 2016 – WOD & Barbell

in 15 mins complete:

• 2 lengths long lunge
• 2 lengths high hip up and overs
• 2 lengths butt kicks
• 2 lengths high knees

EXPLOSIVE RUNNING DRILLS 50m

• 2 x standing crouched running start 70-80% think about explosive start
• 2 x fully fully crouched running start at 80% building to 100% at the end of 50m
• 1 x start from kneeling position to jump start at 100% effort
• 1 x start from lying face forward on belly 100% effort
  *rest is walk back from line

Additional Work

15 mins after the wod:

complete in as few sets as possible

50 strict HSPU/kipping/ shoulder taps
50 Strict dips/box dips
50 push ups
200 double unders/singles

Barbell 

1. Bulgarian Total
1.1 Find your daily max in snatch singles.
1.2 Find your daily max in back squat singles.
1.3 Find your daily max in clean & jerk singles.
1.4 Find your daily max in front squat singles.
Multiply the four numbers and you have your total. Time cap: 60 minutes. That’s right, you have to get it done in an hour.

The Fast and the Furious…

3 rounds for time of:

20 burpees
400m run
20 pull ups

*15 mins