Tuesday 11th April – WOD & Barbell

10th April 2017

 

WU WOD 

2 rounds of
30 sec plank
10 air squats narrow
30 sec side plank right
10 normal air squats against the wall
30 sec side plank left

WOD 1

In 20 mins

5-5-3-3-3-1-1-1-1
Front Squat

*go as heavy as you can each set
Additional Work

  • None today 🙂

Barbell

Snatch Primer

A. Snatch
5×2
Increase weight 2.5kg/5% from Wk3

B. Power Clean & Power Jerk (1+1)
5×2
Increase weight 2.5kg/5% from Wk3

C. Front Squat
6×1

D. Acc. Work
3 x max STRICT Pull Ups (2 Minutes Rest)
30 weighted Ab Mat sit Ups
30 Back Extensions

 

WOD 2

 

30-20-10

200m DB/KB farmers carry
DB Front squats @ 22.5/15
Inverted ring rows

*15 min cap

 

 

 

 

 

 

 

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