Sunday 2nd April – WOD & Barbell

1st April 2017

 

WUWOD

In 5 mins
30 sec on/30 secs off of

1-burpees
2-abmat sit ups
3-TTB/K2E/K2C/K2W
4-Push ups
5- 100m run

 

WOD 1 

In 10 mins build to 1rm floor press
5-3-2-2-1-1
THEN in 20 mins

2 rounds of:
Max floor press @ 70% 1rm
rest 2 mins
Max floor press @ 60% 1rm
rest 2 mins
Max floor press @ 50% 1rm

*30 MINS
*Can partner up

 

Additional Work

Rest

Barbell

A. Jerk Primer

B. Jerk 5×2 (from rack)
Increase weight by 2.5/5% each lift

C. Push Complex
(SP,PP,PJ,SJ) BTH

D. OH Squat (3s Tempo) 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

WOD 2

 
For time:

10-9-8-7-6-5-4-3-2-1
Clapping Push ups
DB Hang Snatch

*8 min cap
*Scale clapping push ups to regular push ups
*Both movements should be able to be unbroken pick weight acordingly

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