WOD for Sunday, Jan 28, 2018

Strength 28-01-2018

1) Hang Power Snatch Cycling: 4 x 4. Rest 90s.
2) Gymnastics Open Skill Work:
Pick one movement and work on it for 10 minutes. Rest 60s between sets.
Options:
Toes to Bar
Kipping/Butterfly Pull-ups (C2B or regular)
HSPU

Conditioning 28-01-2018

5 Rounds of:
40 Meter Sledpush
6 Clean + Jerks (60/42.5kg)
6 Strict Pull-ups
Rest 2:00

  • Alternate Scaling Options:
    40 Meter Sledpush = 30s Max Effort Bike, Ski Erg or Row
  • Beginner Option
    Clean + Jerks = 10 DB Thrusters (light)

Extra Credit 28-01-2018

1a) DB Split Squat: 3 x 6 ea. Rest 30s.
1b) Seated DB Cleans: 3 x 15. Rest 30s.
1c) Deadbug: 3 x 10. Rest 30s.

Open Gym

Make a note of your achievements in 'Open Gym'

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