Saturday 19th November 2016 – WOD & Barbell

18th November 2016

 

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WOD 1

Group warm up of:

  • 1 min Single unders
  • 1 length bear crawl
  • 1 min single unders
  • 1 length crab walk
  • 1 min double unders or attempts
  • 1 length High knees
  • Then in 8 mins complete
    10 Kips
    10 jumping pull ups
  • Then EMOM for 6 mins complete the complex of:
    1 strict pull up/scale = jump to negative
    1 C2B / Scale = 2 jumping chest to bars
    1 kipping pull up / Scale -= 1 kip+ 1 knees to chest

Additional Work:

Part 1: To be done 30 mins before class

5×3 Hang squat clean
*Build to a heavy 3 through the sets

Part 2: 15 mins after the wod

Death By’
HS push ups
Box jumps @ 24/20

*Every min add one rep to each exercise, you finish when you cant complete both with in the minute.

Barbell

Modified Death by Cluster
In 38 mins complete:

Minute 0:00 – 1:00 = 1 rep.
Minute 1:00 – 2:00 = 2 reps.
Minute 2:00 – 3:00 = 3 reps.
Minute 3:00 – 4:00 = 4 reps.
Minute 4:00 – 5:00 = 5 reps.
Minute 5:00 – 7:00 = 6 reps.
Minute 7:00 – 9:00 = 7 reps.
Minute 9:00 – 11:00 = 8 reps.
Minute 11:00 – 13:00 = 9 reps.
Minute 13:00 – 15:00 = 10 reps.
Minute 15:00 – 18:00 = 11 reps.
Minute 18:00 – 21:00 = 12 reps.
Minute 21:00 – 24:00 = 13 reps.
Minute 24:00 – 27:00 = 14 reps.
Minute 27:00 – 30:00 = 15 reps.
Minute 30:00 – 34:00 = 16 reps.
Minute 34:00 – 38:00 = 17 reps.

*If you miss a minute take 1 min rest, reduce reps by one and go again.
*score= what ever reps you finish on
*Pick a weight you know that you can hit 6 reps with in a minute

Rules:
The RX weight for women is 55kg/110lbs and 80kg/176lbs for the men.

You can do singles or TnG and the former is recommended.

Make sure that you show control in the top position before dropping the bar. You want the arms to be fully locked out and for the legs to be straight, with the quads and the but relaxed and the toes in the ground.

 WOD 2

BENCHMARK WORKOUT

Outcast’ 16 min amrap of:

  • 5 Power Cleans @ 70/50 RX+=85/60
  • 8 Pull-ups
  • 30 Double unders
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