Sunday 10th December – WOD & Barbell

9th December 2017

10 Min AMRAP of:

100 m Weighted Run with plate suitcase grip, switch arm at 50 m
10 False Grip Ring Rows
10 Push Ups
100 m Weighted Run with plate on the shoulder, switch sides at 50 m
10 Jumping Pull-ups
10 Jumping C2B Pull-ups
100 m Weighted Run, holding plate with both hands behind the neck/on top of shoulders
10 Burpee Pull-ups (scale to 10 Burpee Jumping Pull-ups)


For Time Complete:

4 Muscle Ups C=6
100m Carry
6 Muscle Ups C=8
200m Carry
8 Muscle Ups C=10
300m Carry
10 Muscle Ups C=12
400m Carry

*Pick a heavy oblect to carry, heavy dumbbell / Kettle bell / plate
*Scale to double rep jumping chest to bar or jumping pull ups
*20 min cap


Additional Work




Snatch + OHS
Increase weight by smidgen on minute 6
Front squat + Split jerk
(2+1) x 7 reps
Snatch Grip Deadlift
3 x 5 reps
For this use your best snatch weight i.e best full snatch = 55kg, use this for the sets of 5 reps.
If not known, use a weight that challenges posture/position but no funky looking reps
Successory work;
12 Single arm DB jerk (thats 6L +6R)
*go heavy
6 Supine Ring Row
8 Bulgarian Split squat BW (Each Leg)
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