Saturday 17th December 2016 – WOD

16th December 2016

8

 

WOD 1

Warm up game: farmers/lumber jacks

2 rounds of tabata:

max barbell lunges @ 20/15
max power snatch @ 20/15
max bent over row @ 20/15
max push press @ 20/15

KB snatch review

 

 

 

 

Additional Work

 

If not training tomorrow complete tomorrows wod of:

3 rounds for time of:

15/10 cal AB/Row/ski
100m kettle bell carry @ 1/2 BW
15 STOH @ 70/50 RX+ 82.5/60
REST 3 MINS

*20 MIN CAP

 

 Barbell

In 40 mins complete as much as possible of: *

1. OHS from rack
1.1 Find your daily max.
2. OHS Setup from the Ground
2.1 Find your daily max in overhead squat triples but this time the setup is from the ground.

.

WOD 2

For time:

25 Front rack lunges @ 60/40 RX+70/45 (Check in)

5 rounds for time of:
6 bar muscle ups/12 c2b/pull ups
12 hanging single arm KB Snatch at 20/12 RX+ 24/16

25 Front rack lunges @ 60/40 RX+70/45 (Check out)

*20 Min cap

 

 

 

 

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