November 2017

GYMNASTICS Tabata toe to bar/hollow rock STRENGTH Sandbag lifts WOD 2 Snatch 5 Muscle up 30 Double under or 8 triple 6 rounds, 1 exercise every minute Scale muscle up to pull up and push up/dip. Aim for triples if you can easily do 30 double under.

STRENGTH Weighted dip Barbell row 5 x 5 rep WOD 10m Handstand walk* 20 Single arm Dumbbell snatch (20/15) Run 300 4 rounds (14 minute cap) Scale the handstand walk to 5 x roll outs if required. *for handstand walk to be Rx, you must cover over 5m or return to start.

STRENGTH Front squat 4 x 3 rep WOD Hang squat clean (60/40) Pull up 30, 20, 10 rep (12 minute cap) Lots grip work from these 2 exercises, surely everyone will remember to use hook grip on the barbell. The weight you use should allow you to easily get 10 reps unbroken at the start.

STRENGTH Weighted pull up shoulder press 4 x 3 rep WOD ‘Partner Relay’ Box jump Dumbbell thruster (20/15) Burpee 10 to 1 reps Partner 1 does 10 reps of box jump, thruster and burpee, then partner 2 does their round. next round is 9 reps…Aim to move fast and unbroken for every set! Save

STRENGTH Weighted push up One arm row 4 x 3 rep WOD ‘Gwen’ Clean and jerk 15, 12, 9 reps Reps must be touch and go. You may only rest with the bar overhead, in the front rack and top of deadlift. Holding that heavy load is taxing though, so it’s recommended you keep rests

STRENGTH Deadlift 4 x 5 rep WOD Row 1000 75 Double under 50 Wall ball 25 Deadlift (100/70) 14 minute cap

STRENGTH Snatch 5 x 2 rep WOD 10 Shoulder to overhead (60/40) 12 Chest to bar pull up 5 rounds (13 minute cap) Choose a weight that allows you to finish the first round of S2O unbroken. You can scale C2B to 1/2 reps, pull up or JP.