Tuesday 6th November 2012 – WOD

1st November 2012


WOD 1

Mobility

With a time cap of 11 mins complete rounds of:

  • 2 Muscle ups / 2 chest 2 bar
  • 6 Pistiols
  • 10 DUs



WOD 2

In 24 mins complete as much of the rebound Chipper as possible:


  • 50 KB swings @ 48 / 32 / 24kg (All these weights are excepted as a non scale, ability depending)
  • 40 Sumo grip bar push ups
  • 30 Back Squats @ 100 / 70kg (no racks and a definitive pause @ the bottom of each squat below the hip crease)
  • 20 Pull ups
  • 10 Power Cleans @ 100 / 70kg
  • Ski 200m


Once the ski is completed begin going back up the chipper starting with 10 Power cleans:



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