Tuesday 18th December 2012 – WOD

1st December 2012


My name is Francis the bear…….. and i will eat you all up…..burrrrp!

WOD 1

Mobility

  • Row 500m (check in)
  • Ski 300m (check in)

In 14 mins every 30 secs on the 30 secs alt between the two movements:

  • 1 squat clean and hold in the pocket for 10 full secs before the drive @ 60 / 40kg
  • 3 strict pull ups with a 2 sec static hold @ the top of the movement (chin over bar)

WOD 2

With a 24 min rolling clock, in the first 12 mins est a 1RM bear complex:

  • 1 Power clean
  • 1 Front squat
  • 1 Push press (no jerks at all, ever)
  • 1 Back squat
  • 1 Push press (still no jerks, at all never ever)

In the second 12 mins AMRAP:

  • 6 Bar push ups
  • 6 Pistols
  • 6 KB swings @ 24 / 20kg



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