Thursday 1st December 2016 – WOD & Barbell

30th November 2016



Its the 1st of December….Angie Martin can embrace Xmas!



In 5 mins Double Under tekkers

In 10 mins EMOM:
min 1 10 pvc dislocates 10 pvc tricep/shoulder stretch
min 2 double under/triple under attempts






Additional Work






In 40 mins complete as much as possible of:
1. Clean & Jerk
1.1 Find your daily max in three cleans + one split jerk.
1.2 Find your daily max in two cleans + one split jerk.
1.3 Find your daily max in singles. If the jerk ends up being the limiting factor continue with the clean.
In part 3.1 and 3.2 you are allowed to drop the bar between reps but no excessive breaks between the lifts.


For max reps EMOM for 16 mins:

1 min max double unders
1 min max kb swings @ 24/16 RX+32/24
1 min Max burpees
1 min rest

Cool down: 1 min each side calf smashing





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