Sunday 12th March 2017 – WOD & Barbell

11th March 2017

 

WOD 1

5 min AMRAP in pairs of:

  •  3 burpees
  • 6 sit ups
  • 9 air squats

*You go I go

Then in 10 mins build to your heaviest KB complex of:

  • 10 KB deadlift
  • 8 KB russian swing
  • 6 KB SDHP

 

Additional Work

Rest

 

Barbell

A. Jerk Primer

B. BTN Jerk 5×4 (from rack)
C. Push Press 5×4
D. OH Squat 3×3

E. Accessory work
Accumulate 5 minute plank every break 10 hanging leg raises.

WOD 2

 

For time:

30 russian KB swings @32/24
100m bottom up KB carry
20 russian KB swings
200m bottom up KB carry
10 russian KB swings
300m bottom up KB carry

*15 Minute cap

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