Search

WOD 16012020



Powered By “RARE” Programming

( Created To Push Your Limits 🇧🇭 )

Warm up :

2 Round

1 Ring pull up

3 Ring kips

5 muscle snatch


Team of 2

12 Rounds

12 Snatch Grip Deadlift

9 Hang power snatch

6 OHS


Note :

• Each Athlete Must perform 6 Rounds and switch after full Round (Bar weight M: 115lbs / F: 65lbs)

• Perform 8 Burpee Skin the cat after 2 Rounds , split as you like

• perform 50/35 cal Assault Bike after 4 Rounds, split as you like

• perform 50 Box jumps after 6 Rounds 24’/20’ , split as you like

133 views2 comments

Recent Posts

See All

Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up

Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2

“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg