Sunday 18th December 2016 – WOD & Barbell

17th December 2016

7

 

WOD 1

In pairs 10 min amrap of:

200m row/ski

*While 1 rows, rotate through the movements air squats, push ups, lunges, abmat sit ups

 

 

 

Additional Work

Rest!

 

Barbell

In 40 mins complete as much as possible of:

Complete the following ladders as fast as possible. The first line is the weight for the men and the second line the weight for the women. Feel free to scale the weight to make sure that you can complete the workout with short rest between the reps.
Power Snatch: 60/7, 70/5, 80/3 – 35/7, 40/5, 45/3.
Clusters: 80/3, 70/5, 60/7 – 45/3, 40/5, 35/7.
Hang Snatch: 60/7, 70/5, 80/3 – 35/7, 40/5, 45/3.
Hang Power Cleans: 80/3, 70/5, 60/7 – 45/3, 40/5, 35/7.
Rest for five minutes:
Power Snatch: 70/5, 80/4, 90/3 – 45/5, 50/4, 55/3.
Clusters: 90/3, 80/4, 70/5 – 55/3, 50/4, 45/5.
Hang Snatch: 70/5, 80/4, 90/3 – 45/5, 50/4, 55/3.
Hang Power Cleans: 90/3, 80/4, 70/5 – 55/3, 50/4, 45/5.
Rest for five minutes:
Power Snatch: 80/3, 90/2, 100/1 – 55/3, 60/2, 65/1.
Clusters: 100/1, 90/2, 80/3 – 65/1, 60/2, 55/3.
Hang Snatch: 80/3, 90/2, 100/1 – 55/3, 60/2, 65/1.
Hang Power Cleans: 100/1, 90/2, 80/3 – 65/1, 60/2, 55/3.
Use just one bar and practice being fast at changing the weight without making mistakes.

 

 

 

 

WOD 2

3 rounds for time of:

15/10 cal AB/Row/ski
100m kettle bell carry @ 1/2 BW
15 STOH @ 70/50 RX+ 82.5/60
REST 3 MINS

*20 MIN CAP

 

 

 

 

 

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