WoD 12.12.16


LEVEL 2
Strength-14min
Every 2min x 7 set
4 oh squat + 4 c2b
-Increase load each set
-each set add +1 c2b

5min transition time

Metcon-12min
Partner Wod -Christmas Charity Games wod 2
A.
6 min total time, to establish max power output , as a team
Of:
Clusters (Squat Clean followed by thruster)
One athlete works at the time, with the same load
Athletes change by their own team tactic
Score is Total Repetitions x Kg

1 min transition time

B.
5min total time
Amrap of : Toes to Bar
Athlete a : Performs T2B
Athlete b : Holds the bar that the team used for WoD 2a, at a Hang Position ( the finish position Of a deadlift)

LEVEL 1
Strength-14min
Every 2min x 7 set
5 front squat + 1-3 wall climb
Increase load each set

5 min transition time

Metcon-12min
Partner wod – Christmas Charity Games wod 1
12 min amrap
Buy in : 1500 m Row
Ath a: Rows
Ath b: is at plank hold position
Athletes change every time the athlete at the plank hold position Falls or by their team tactic.
Then :
Amrap
40 Pull-ups , athletes change every 10 reps , band assistance is allowed both for males and females
30 Burpees  , athletes change every 15 reps
20 Wall Balls , athletes change every 10 reps