Sunday 9th April – WOD & Barbell

8th April 2017

 

WUWOD

 

5 Min am rap of:

2 PVC front squats
2 squat cleans
2 push press
2 push jerk
2 wall walks 

WOD 1 

 

For time in pairs complete:

500m row/ski/run
30 Floor press @ BW/.75
1000m row/ski/run
20 Floor press
2000m row/ski/run
10 floor press

*24 min cap
*break how you like as long as its equal split.

 

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
Increase weight by 2.5kg/5%

D. OH Squat (3s Tempo) 3 x 3
Increase weight by 2.5kg/5%

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 max reps complete:

2 mins of squat cleans @ 50/35
2 mins ttb
2 mins of STOH @ 50/35
2 min Handstand push ups
2 mins of KB swings @ 24/16
2 mins of air squats

*score=max reps
*12 mins

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