WOD 29-12-2016


WOD

A. Heavy Snatch Pull
5|2|2″

B. Power Snatch
5|2|2″

C. 15 Min. AMRAP of:
– 15 Kcal Row
– 12 Ground to Overhead 60/40kg
– 9 Toes to Bar

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Specialty Class: CrossFit@ThePark

A. Dynamic & Movement Prep
(Line killers & Hang Test)

B. 1-2-3-4-5-6-7-8-9-10 Pull Up (Progression)
(Fail = Burpees)

C. 20 Min. AMRAP of:
– 5 Toes to Bar
– 10 Pull Ups
– 15 AirSquats
– 10 Push Ups
– 5 Burpees

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Specialty Class: Gymnastics

A. Dynamic & Movement Prep
(Dodgeball Crazyness!!!)

B. Test Week
– L-Sit Hold (Paralettes)
3|ME|2″
– Handstand Hold
3|ME|2″
– Pull Ups (Strict/Kipping/Butterfly)
ME Reps
– Dips
ME Reps
– Dumbell Hold (Heavy Load)
ME Grip

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Specialty Class: Olympic Weightlifting

A. WAC 1, 2 & 3

B. Today’s Goal:
– Push Press
5|3|2-3″ @20%
7|5|2-3″ @30%
– Snatch
10|6|2-3″@20%
6|4|2-3″ @30%
– Clean & Jerk
8|4|2-3″ @30%
4|2|2-3″ @40%
– Extra
4|2|2-3″ @25%
6|4|2-3″ @35%



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