Sunday 22nd January 2017 – WOD & Barbell

21st January 2017



As a pair complete:

2km row/ski/run (1km each)

while one is rowing other completes 4 long lunges and 4 air squats with 5 sec pause/stretch in the bottom

*fill up rowers and skiers first
*break how you like
*10 min cap





Additional Work




As a group in 10 mins go through the movements below:

Do five Hang power cleans at each weight, then increase with five kilos, do five more reps, increase with five kilos, etc. You have 20 minutes to get as far as you can. You can break up the sets as you like.
As soon as the time is up you go directly into a workout of the exact same format. Same starting weights and time domain but this time you have to do one cluster + four thrusters and each set has to be done unbroken. You increase the weight with five kilos after each set.
Starting weight: 20kg for men and 15kg for women.
The final score is the heaviest weight from the two workouts put together and divided in two.




For time complete:

  • 1000m row/ski/run
  • 8 bar muscle ups
  • 2 min rest
  • 750 m row/ski/run
  • 15 strict pull ups
  • rest 1 min
  • 500m row/ski/run
  • 30 kipping pull ups*Go hard on every effort, imagine it as a sprint each time
    *25 min cap






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