Tuesday 24th October – WOD, Barbell & Movement

Our very own Laura at Rep It Out

WUWOD

1 Round of:
30 Lunges
30 Squat Jumps
30 Down and Ups
30 Kettlebell Swings @ 16/12

WOD 1

In 20 Mins Complete:
5×1 Clean and Jerk
*Build to the heaviest weight you can across the sets

WOD 2

5 Rounds for Time:
14 Box Pass Throughs
7 Strict Press @ 42.5/30
14 Back Squats @ 42.5/30
7 Burpee Box Jumps @ 24/20
*15 Min Cap
*Scale to weight that allows you to go unbroken through the press and back squats
*Try and keep feet off the floor as much as possible in the pass through

Additional Work

Emily
10 Rounds for Time:
30 Double Unders
15 Pull Ups
30 Air Squats
100m sprint
REST 2 MINS
*Goal is to finish each round under 1:30. This one starts easy but gets much harder, very quickly
*This is similar to tomorrow’s workout so if wodding tomorrow miss this workout today

Barbell

Snatch
3×3 Reps
3×2 Reps
3×1 Rep
*Increase weight across sets

EMOM8 Squat Clean
2 Reps
*Same weight across EMOM

Split jerks
6×2 Reps
*3sec pause in receive position

*Use a load that allows for consistency of PERFECT foot position in the split

Successory Work
20 Turkish Get ups

Movement

Warm up

Stretch

Technique:

HS Shrugs

HS Shoulder taps

HS Press

Then;

3 rounds (11 mins)

1 Min Max [ress

1 Min Max Shoulder Taps

1 Min Max Shrugs

1 Min Rest

Conditioning 7 mins

1 Length Overhead Lunge

10 Pushups

1 Length OH Lunge

10 Air Squats

Flexibility

Splits Stretches

Additional work

3 Rounds

1 Min Max HS Shrugs

1 Min Dish Hold