Monday 21st Jan 2013 – WOD

1st January 2013

A quick note for the LTD qualifiers!

The WODs as you know are released, take this time to pracise them as much as you can, know where you are strong and where you are weak and exploit the areas where you know you can excel.

You will not get any stronger this week…fact… you may get injured this week if you still go heavy!!! To that end work lighter and boost you engines. The WODs will feature this week in some form as long as they work for all.

Train hard Mon / Tues / Wed then rest! its over your work is done, mobilze / stretch, get a sports massage (not on friday go

wed / thursday)



In pairs for 3 sets of 5 rounds incriment weight after every 5 rounds:

Alternate between movements and rest in the time it takes your partner to complete the 4 reps:

  • 4 Power snatch @ 45/20kg – 50/30kg – 55/40kg
  • 4 Burpees


A 10 min AMRAP of:

  • 12 burpees
  • 18 KB swings @ 24 / 16kg
  • 24 Double unders (unbroken for LT Qualifiers)

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