Tuesday 3rd January 2017 – WOD & Barbell

2nd January 2017


Before the class, in open gym

8 min AMRAP: 

  • 20 pvc dislocates
  • 10 push ups
  • 20 pvc around the body
  • 10 kettlebell bent over row (Each arm)
  • 20 cal row/ski/ab


In 20 mins complete:

  • 5×3 floor press
    *build to a heavy triple and hold that weight across the sets
  • 100 chest to bars/pull ups
    *break how you like in between floor press


Additional Work

20 mins after the class:

3 rounds for quality of:
20 ring rows
30 hip extensions



1. Back Squat
1.1 In 15 minsFind your daily max in doubles. Make sure that you are warmed up in body and mind so you are ready to give it your very best on the heavy weights. Belt is allowed.
1.2 In 10 mins Do three additional singles at 100% of the heaviest double.
Be upright in the squat like Galabin Boevski and stand up as fast as possible regardless of the weight: https://www.youtube.com/watch?v=xozRc6I8pBU


3. Isabelle + Hang Squat Snatch
In 15 mins Using a running clock. From 0:00-05:00 do Isabel, which is 30 snatch anyhow at 45kg for women and 60kg for men. If you know that you will be unable to complete all thirty reps within the five minute window you should scale the weight down. Both TnG reps and singles are allowed.
From 05:00-15:00 find your daily max in hang squat snatch.
Inspirational hang squat snatch here: https://www.youtube.com/watch?v=OhvWXQvIwZA
Notice how Philip secures the lift in the bottom position before standing it up.




For time complete:

  • 20 HSPU
  • 40 TTB
  • 80 Double unders/singles
  • 20 HSPU
  • 40 ab mat sit ups
  • 80 Double unders/singles
  • 20 HSPU*20 min cap








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