Saturday 26th November 2016 – WOD & Barbell

In 10 mins:

• 400M RUN TOGETHER
• 10 Deadlifts with empty bar, each
• 10 kb cleans
• 200m run
• build to wod weight for deadlift, kb cleans and carry

Additional Work:

30 mins after class: as many reps as possible in 15 mins

5 squat cleans
20m hs walk
20 ghd sit ups

*aim to get 5+ rounds

Barbell

In 40 mins complete as much as possible of:

Do one round of 10 reps on everything, then 7 on everything and then 5 reps on everything. The rounds must be done unbroken.

1. Muscle Snatch.
2. TnG Power Snatch Bolt
3. TnG Snatch
4. Over the Bar Hang Power Snatch
5. Over the Bar Hang Snatch
6. Bouncing Hang Power Snatch
7. Bouncing Hang Snatch
8. Snatch Grip Overhead Squat.
9. Behind the Neck Thrusters Snatch Grip Thrusters.

*The RX weight is 40kg/88lbs for men and 25kg/55lbs for women.

*Scale as needed in order to go unbroken and to practice technique.

*Do not rush make the movements look good, rest as long as needed to work good technique

In teams of 3

1 mile run (together)
3km row/ski
400m kb carry @ 32/24 (Together)
80 deadlifts @ 115/82.5
40 kb cleans @ 32/24
400m kb carry @ 32/24 (Together)

*Break row/deadlifts/clean how you like, doesn’t have to be equal
*You cant start next movement until all are back
*pick a weight for deadlifts and carry that everyone can lift
*35 min cap