Sunday 14th May 2017 – WOD & Barbell

13th May 2017

 

WOD 1

Partner 1 runs 200m, partner 2 performs mb front squats
Switch
partner 1 runs 100m with a wall ball p2 complete wall ball cleans
Switch
Partner 1 performs 10 dumbbell slams, partner 2 perform push ups
Switch

*use workout weights.

Barbell

BTN Jerk (from rack) 6 x 2

1 Squat clean with 3sec pause at the bottom BTH then drop 5% 6 x2 reps with NO pauses

Back squat BTH x 3reps drop 10%  hit 6 reps Drop 10% & hit 10 reps

Accessory work:

4 rounds;

10 lat pull downs with band over rig

10 weighted ab mats

10 back extensions

WOD 2

10 Rounds for time of:

Run 100m wall ball @ 20/14
10 wall ball cleans @ 20/14
10 push ups
10 Dumbell slams @ 22.5/15

*30 min cap

 

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