Monday 12th December 2016 – WOD

11th December 2016

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Christmas Countdown!

WU WOD

Before the class, in open gym

3 rounds of: 

  • 1 round of Burgner Warm Up (check out the link on FB)
  • 200m Row/Ski

WOD 1

Review Burgner Warm Up:

  • Build up to starting weight for WOD 2

 

 

Additional Work

10 mins after the class

  • EMOM for 10 mins
  • Odd: 25 Wallballs @ 20/14lbs
  • Even: 50 Double Unders

*scale reps if needed to achieve 10 sec rest at the end of the wall balls 

 

WOD 2

Part 1: E3MO3M for 15 mins:

  • 1 Hang Squat Snatch
  • 2 Over Head Squat

*can add more weight through the sets 

Part 2: E3MO3M for 15 mins:

  • 2 min AMRAP Max Power Snatch @ 65% of above weight
  • 2 min rest
  • 2 min AMRAP Max Powers Snatch @ 45% of above weight

*score = part 1 max weight / part 2 max reps 

 

 

 

 

 

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