Sunday 23rd April – WOD

22nd April 2017

 


U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013.

 

Coaches Warm Up Game

WOD 1 

Running prep

High knees
Butt kicks
Fast feet
Lunge and twist
Zombie walk
step and pull knee to chest
Side shuffles each side
1 length on toes
1 length walking on heels

 

Barbell

Jerk Primer

A). Jerk
8×1

B). Push Press
5×4

C). OH Squat
3×3
No Tempo

Jerk & Push press (same weight as last week) – OH squat add 2.5kg/5%

D). Accessory Work
Accumulate 5 minutes plank, every break 11 hanging leg raises.

WOD 2

‘LIAM’

For time

800m weighted run @20/10 plate
100 toes to bar
50 front squats @ 70/45
10 rope climbs
800m weighted run @20/10 plate

*break reps down between rounds how you like
*ie 5 ends of 20 t2b, 10 fs,2 rope climbs
*35 min cap

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