17 Dec 2017 – WOD

WORKOUT OF THE DAY

SPECIALIST SUNDAYS (11.30 am – 12.30 pm)

A) Weightlifting:  Snatch

A1) Snatch deadlift at tempo + High pull
5 x 1

* Take 10 seconds to get the bar from the floor to the hip (Shoulder remain over the bar),
* Then finish with a fast hip extension and high pull


A2) Muscle snatch + Heaving snatch balance
5 x 1 + 2

A3) Snatch
6 x 1+1
*Perform as singles with a drop and re-set

COMPETITION CLASS (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 7 minutes:
R1: 1 Power clean
R2: 2 Power clean, touch and go
R3: 3 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch

B) Gymnastics: Muscle-up Development

B1) 7 sets of this complex, for quality
3 Kipping swings
2 Pull to hip
1 Muscle-up

B2) 7 sets of this complex, for quality
3 False grip pull to sternum (or below)
2 Transitions
2 Dips

C) Conditioning

21-15-9
Front squat (60/40 kg)
Toes to bar

ENGINE WORK (9 – 10 am)

Working with a partner, complete the rowing distances below, alternating after each row

200m Row (Complete 10 Burpees before your partner finishes their row)
400m Row (Complete 15 Burpees before your partner finishes their row)
600m Row (Complete 20 Burpees before your partner finishes their row)
800m Row (Complete 25 Burpees before your partner finishes their row)
1000m Row (Complete 30 Burpees before your partner finishes their row)