Last Home WOD
We are doors open tomorrow Thursday 29th! Welcome back!
No membership? You can get book a class and get it set-up online through Pike directly.
See you soon!

A) NOTES
- Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
- Metcon: Our metcon today consists of Burpees, Air Squats, Russian Swings and a cyclical element of your choice. 2:00 rest, then rinse and repeat.
- Equipment: Medium & lighter weight, jump rope.

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s SA Overhead Wall Sit R
Min 3: 30s Single Leg Reverse Plank R
Min 4: 30s SA Overhead Wall Sit L

D) 2 ROUNDS FOR TIME
25 Burpees
50 Air Squats
75 Russian Swings
100 Double Unders
Rest 2:00
- Goal: Keep your heart rate and breathing under control, try to find that
sustainable pace sweet spot where you feel like you could keep going for another 2 rounds if you had to.

• Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

TIME CAP = 22:00

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s Wall Sit
Min 3: 30s Single Leg Reverse Plank R
Min 4: 30s Side to Side Plank

D) 2 ROUNDS FOR TIME
25 Burpees
50 Air Squats
1:00 Penguin Taps
Rest 2:00

• Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

TIME CAP = 22:00

E) LIZARD POSE
As above

145 min
Warm up for 15 min

1.BFLY/BCTB
- Butterfly CTB practice drills
- Bfly x 40

2.WL
A. Snatch pyramid work
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50
1x2x85 % 47
1x2x92 % 50
1x1x95 % 52
1x1x87 % 48

B. Snatch consistency work
For quality x 3 rounds:
4 Power snatch x 70 % of your power snatch 1 RM > 32 kg
6 Hang squat snatch
8 OHS

3.Back squat
4x80-82.5 % 72
4x84-87.5 % 76
4x87-92 % 80
4x75 % 68
- New set every 3 minutes

4.Accessory
- Not done

5rft:
250m row
50 DU
5 singel arm Kb swing La
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps
5 singel arm Kb swing Ra
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps

Double DB OH walk 4x30"

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Alternate between A&B for 5
rounds, rest 1-2min between
movements.

A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)

RPE 4

A: Hip power snatch+ btn snatch grip push press+ ohs 4x3
B: Clean pull+hip power clean+ low hang squat clean 4x 3
C: Every 30sec.Triple snatch pull tng 6x @90% of max snatch

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps

8-8-8-8-6-6

Go every 3:00