Sunday 26th March 2017 – WOD & Barbell

25th March 2017

 

WOD 1

Coaches warm up game

In 10 mins complete running prep of:

2 rounds of:
50m run moderate -50m hard – 50m walk

2 rounds of:
100m run moderate -100m hard – 100m walk

1 round of:
200m sprint – 200m walk

REST=walk

 

 

 

 

Additional Work

Rest

 

 

Barbell

A. Jerk Primer

B. Jerk 5×2 (from rack) build to a heavy double and hold

C. Push Complex
(SP,PP,PJ,SJ) BTH

D. OH Squat (3s count on the lower) 3 x 3

E. Accessory work

a. 5 rounds of the Durante Ab burner!

i. 10 hollow rocks

ii. 10 V-ups

iii. 10 tuck ups

iv. 10 hollow rocks

v. 10 second hold J

WOD 2

For time:

400m run
25 DB Pushups @ 22.5/15
400m run
25 DB Step ups (DB’s on shoulders) @ 22.5/15 box=24/20
400m run
25 DB Burpee thrusters @ 22.5/15
400m run

*15 min Cap

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