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OLYMPIC LIFTING


Developing Olympic Lifting Skills

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  • Saturday 16/12/2017

    Christomas WOD!

    “The Melita H Christmas Special!!”

    In Teams of 4 complete AMRAP in 4min on each movement. 1 min rest between each round

    • Rope Climb = 1 Point per Rep Pull Ups = ¼ Point per Rep
    • Shoulder to Overhead 60kg (40kg)=1 Point per Rep 30kg (20kg) = ½ Point per Rep
    • Row for Cal = 1 Point per Cal
    • Box Jump 24”(20”) = 1 Point per Rep 20”(16”) = ½ Point per Rep
    • Toes to Bar=1 Point per Rep Sit Ups = 1/2 Point per Rep
    • Double Unders = 1 Point per Rep Single Skips = ½ Point per Rep

    Each round starts with a 60 Burpee “Buy in” from each team

    Optional finisher:

    • Handstand Walk Off

  • Friday 15/12/2017

    Strength

    10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

    • Deadlifts
    • Ring dips

    Increase weight as the reps decrease and try and hit the same numbers on the way back up

  • Thursday 14/12/2017

    AMRAP in 20 mins:

    Teams of 3 – follow the leader

    • 250m/200m Row
    • 8 Burpee Box Overs
    • 15 Wall balls

    When the 3rd person finishes their wall ball, the first person starts the row again