Sunday 17th December – WOD & Barbell

16th December 2017

WUWOD
100m Run
20 Jumping Pull Ups
100m Run
10 Ring Rows or KB Rows
100m Run
5 Pull Up Negatives
100m Run

WOD 1

In 15 Mins:
4×6 Bench Press
*Use the heaviest weight possible on each set.

WOD 2

 

3 Rounds for Time:

400m Run
200m Heavy Object Carry
15 C2b Pull ups/ Pull ups C=20
Rest 1 Min

*18 Min Cap
*Scale to achieve no more than 3 sets on the pull ups

Additional Work

REST

Barbell

 TEST WEEK

In 18 Mins find a Heavy Single Power Snatch

In 18 Mins find a MAX weight for the complex;
Clean, Front Squat + Split Jerk

In 12 Mins find a Heavy OHS Double
then drop 10% and hit 5 reps
then drop 10% more and hit max reps

Make sure you record all numbers

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