Sunday 16th April – WOD & Barbell

15th April 2017

 

WUWOD

5 min am rap of:

CINDY
5 pull ups
10 push ups
15 air squats

 

WOD 1 

In Pairs
For quality 50 strict pull ups (each)

*1 work 1 rest
*P1 does max pull ups and then partner 2 until all 50 are complete
*10 min cap

 

Additional Work

Rest

 

Barbell

Jerk Primer

A. BTN Jerk (from the rack)
8×1
Increase by 2.5kg/5% from wk 3

B. Push Press
5×3
Increase by 2.5kg/5% from wk 3

C. OHS
3×3
Increase by 2.5kg/5% from wk 3

D. Acc. Work
Accumulate 5 Minutes plank, 10 hanging leg raises each break

WOD 2

E5m05m for 20 mins

3 rope climbs RX+ 4 legless
20 ring dips RX+ 25
In the remaining time max wall walks

*Score=wall walks

 

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