Sunday 5th March – WOD & Barbell

4th March 2017

 

WOD 1

In Pairs Complete: 10-8-6-4-2-1

Deadlift
Front Squats

*You go I go
*Start with 2 x empty bars increase weight each set. Last set should be working weight.
*10 Minute Cap

 

Additional Work

Rest

Barbell

A. Jerk Primer
Build to a heavy triple & hold
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

 

In Pairs 3 rounds for time:

P1 Rows 500m
P2 Hold barbell at top of the Deadlift @120/80 RX+ 140/100
Switch
P1 Performs 25 Front Squats @50/35 RX+60/40
P2 Holds a Wall Squat
Swithc

*35 Minute cap
*if you break the deadlift hold or wall squat both partners have to stop what they are doing

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