07 Jan 2018 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Snatch
A1) Snatch push press + overhead squat: 4 x 3 + 3
A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3
A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 10 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

* Use 70-75% of 1 rep max for each lift

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
12 minute AMRAP
50 Double unders
30 Wallballs (9/6 kg)
10 Deadlifts (110/75 kg)

Engine Work (9 – 10 am)

Every 2 minutes, for 20 minutes, alternate between:

500 / 400 m Row
&
2 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Air squats