top of page
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

WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

bottom of page