Sunday 19th March 2017 – WOD & Barbell

18th March 2017

 

WOD 1

Coaches warm up game

In 15 mins in pairs complete 4 rounds of:

5 suitcase deadlifts each side
1 x max distance handstand walk/attempt

*Increase weight each round

 

 

 

 

 

 

Additional Work

Rest

 

 

Barbell

A. Jerk Primer

Increase weight by 2.5kg or 5% on all lifts

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

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

WOD 2

For time complete:

15 push ups
12 rolling pistols
15 push ups
9 wall climbs
12 rolling pistols
15 push ups
1 min rest
15 rolling pistols
12 push ups
15 rolling pistols
9 wall climbs
12 push ups
15 rolling pistols (10 min cap)

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