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13th December 2018

Friday Feelzzz WOD, December 14, 2018

We are going to the Dubai Fitness Championship for my Birthday 🙂

Metcon (Time)
In Pairs – For Time (10 min cap)

Share Reps however

60 Double Unders
10 Thrusters -50/35kg
60 Double Unders
20 Thrusters
60 Double Unders
30 Thruster

Scaling

– 30 Doubles instead of 60.
Single skips double the reps – 120 singles
– Reduce load of Thruster (40/25 or less)

Metcon (Time)
Part A – 15 min Time Cap for A&B

In Pairs – work movement for movement

4 Rounds
8 Front rack Lunges 50/35kg
8 Bar facing Burpees
8 Front rack Lunges
8 Bar facing Burpees
8 Chest to Bar

Rx Plus

4 Bar Muscle ups

Scaling

Decrease bar load (40/25 or less)
Chest to Bar – Chin over bar or 16 Ring Rows

Hang Power Snatch (1×1)
Part B

Once the 4 rounds are completed, use the remaining time to find max weight of the following complex

1 Hang Power Snatch + 2 Overhead Squats
(3 successful unbroken reps)

Overhead Squat (1×2)
Metcon (AMRAP – Reps)
In Pairs – share reps

This is a 20 min AMRAP ascending ladder

9 Cal Assault Bike
9 Double KB snatch 20/12kg
15 Cals
15 Double KB snatch
21 Cals
21 Double KB snatch
27 Cals
27 Double KB snatch
33 Cals
33 Double KB Snatch
39 Cals
39 Double KB snatch
45 Cals
45 Double KB snatch
Etc…

Rx Plus

24/16kg

Scaling

KBS – Reduce load or Single KB/ DB

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