Sunday 14th January – WOD & Barbell

13th January 2018

WOD 1

WARM UP:

5 Min Max Plank hold
*Every break
10 Alt Single Leg KB Deadlifts
10 Alt KB Highpull
10 Alt KB Snatch
2 Min Rest
5 Min AMRAP of
Glute Bridge hold
*Every break
100m Run
100m Ski
100m Row

WOD 2

For Time:

50-40-30-20-10 Reps of:

Kettlebell Swing @ 32/24
500m Ski/Row/Run

*16 Min Cap

BARBELL

8-10 Min Warm up

For 10 Mins – In Pairs (AMRAP- YGIG)

Hang Snatch + Squat Snatch
*Partner to count 4 sec pause in the bottom positions
*These are for QUALITY not time/reps*
*5 Rounds (every 90s)

5 x Hang Squat Cleans + 1 Jerk
*Keep weight the same across sets

BWOD
EMOM15
1-5 Min – 3 OHS
6-10 Min – 2 FS
11-15 Min – 1 BS
*Increase weight between movements

 

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