Thursday 15th December 2016 – WOD & Barbell

14th December 2016

10

 

WU WOD

Before the class, in open gym

5 rounds of the oly complex with PVC pipe:
Clean Deadlift past knee
Clean Deadlift pockets
Clean Deadlift shrug
Clean Deadlift High Pull
Power cleans
Squat cleans
Dip Pause
Push Press + pause
Push Jerk
Split Jerk

 

 

WOD 1

12 Min amrap of:

100m run
4 power clean @
4 hang power cleans @70/50 RX+ 92.5/65

 

 

 

Additional Work

Rest

 

 

 

 

 

Barbell

In 40 mins complete as much as possible of:
1. Snatch Pull + Snatch
1.1 Find your daily max. You are allowed to use straps but not allowed to drop the bar after the snatch pull.

2. Barbell cycling
10 Power snatches + 10 Hang Snatches + 10 Overhead Squats + 10 BTN Push-Presses at 50% of your best snatch pull + snatch.
Directly into:
15 Power snatches + 15 Hang Snatches + 15 Overhead Squats + 15 BTN Push-Presses at 40% of your best snatch pull + snatch.
Directly into:
20 Power snatches + 20 Hang Snatches + 20 Overhead Squats + 20 BTN Push-Presses at 30% of your best snatch pull + snatch.

 

WOD 2

4 rounds for time of:

1000m row/ski/run
15 TTB
10 Box jump overs @ 24/20
15 TTB
10 Box jump overs @ 24/20

 

 

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