Saturday 24th December 2016 – WOD

23rd December 2016

snowman1

 

WU WOD 

Before the class in open gym:

3 rounds of:

1 round of Burgner Warm up
200m row/ski

Dip/shrug
dip/highpull
dip muscle snatch
oh squat
high hang squat snatch
full squat snatch

 

WOD 1

Warm up game then build to weights

 

 

 

Additional Work

Make sure all presents are wrapped and you’ve got a mince pie and carrots ready for Santa!

 

 

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WOD 2

12 days of Christmas!
for time complete:

1 power clean and jerk @ 70/50 RX+ 82.5/60
2 bar muscle ups/ ring/ 4 c2b/6 pull ups
3 Front squats @ 70/50 RX+ 82.5/60
4 toes to bar
5 Ring dips
6 box jumps @ 24/20
7 pull ups
8 deadlifts @ 70/50 RX+ 82.5/60
9 kb swings @ 24/16
10 ab mat sit ups
11 burpees
12 overhead lunges @ 70/50 RX+ 82.5/60

*30 min cap
*complete like the song. 1 pc+j, 2 muscle ups+1pc, 3 front squats+2 muscle ups+1 pc+j

 

 

 

 

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