Saturday 16th December 2012 – WOD

1st December 2012


WOD 1

Mobility

Complete in your pairs:

  • Run 800m
  • 30 deads @ 40 / 30kg
  • 30 hang power cleans @ 40 / 30kg
  • 30 Power snatch @ 30 / 20kg

WOD 2

A 3 person WOD of:

Row 4 km:

  • In the first km
  • As many deadlifts @ 90 / 60kg as possible
  • In the second km
  • As many Hang power cleans @ 60 / 40kg as possible

  • In the third km
  • As many bar facing burpees as possible

  • In the fourh km
  • As many power snatches @ 40 / 30kg as possible
Rules:
  • One person rows @ any one time
  • You can only row in 500m segments per person

  • One person executes the movement at any one time, one person resting, the 2 people not rowing can both work as a pair to achieve as many reps during the 500m row segment

Scoring:

  • Every rep is a point
  • If you complete the row in 15-17 mins you score 120 points, 18 – 20 mins you score 100 points, 20 – 22 mins you score 80 points, 22 – 24 mins you score 60 points 24 – 26 mins you score 40 points, & 26 – 28 mins you score 20 points
*Time cap of 28 mins



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