Saturday 2nd December – WOD

1st December 2017

How many days till the Christmas festivities?

WUWOD

 

Perform with a PVC Pipe and then Barbell:
5 Clean Deadlifts
5 Clean Pulls
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

WOD 1

8 Mins to build to Heavy Clean and Split Jerk
THEN

EMOM for 15 Mins

MIN 1-1 Clean and Split Jerk
MIN 2- 5-7 Strict C2B/ Strict Pull ups/ Jumping Pull up with Negative
MIN 3- 5-7 Strict TTB/ Strict Leg Raise to Waist/ Knee Raises

*23 Mins

WOD 2

In Pairs Complete:
AMRAP 8 of:
While one partner performs:
200-m Double Plate Carry
The other performs AMRAP of:
1 Pull-up + 1 Toes-to-Bar
SCALE= 1 Jumping Pull up + 1 Hanging Knee Raise
*Switch

At the 8 Min mark Straight into:
400-m Double Plate Carry as a team
* Switch as needed

Score=time/reps
*15 Min Cap
Additional Work

20 Mins after Class
10 Rounds for Time:
10 Kcal Assault Bike
10 Pull Ups
*Goal is to finish under 10 minutes. Start aggressive and hold on!

10 Rounds for Time of:
5 Sumo Deadlift High Pull @ 60/42.5
5 Strict HS Push up
*Goal is to finish under 7 minutes, with great times under 5.

Go top