Thursday 13th April – WOD & Barbell

12th April 2017

WUWOD

2 rounds of:

10 dislocates
10 around the body
10 pvc strict press
10 pvc push press
10 pvc push jerks

Then

Banded lat stretch
Banded tricep stretch

WOD 1

 

EMOM for 20 mins

3 push press @ 42.5/30 RX+60/42.5
add 5-10 kg every 5 mins RX+ 10kg

Additional Work

3 rounds for quality of

25 Hip extensions @ 10/5 plate
15 double KB Swings @ 24/20

*15 rep weight for the kb swings

 

Barbell

Clean Primer

A. C & J (2+1)
5×2
Clean, drop, reset, the C & J. Repeat
SQUAT CLEAN.
Increase by 2.5kg/5% from wk 3

B. Power Snatch
5×2
Increase by 2.5kg/5% from wk 3

C. Back Squat
6×1
Increase by 2.5kg/5% from wk 3

D. Acc. Work
EMOM 12 minutes
Odd – Strict Pull up. (min. 7)
Even – Russian Twist (max effort 45 sec.)

WOD 2

3 rounds for max reps of:
1min back squats @ 60/42.5
1 min rest
1 min chest to bar pull ups
1 min rest
1 min of power cleans @ 60/42.5
1 min rest

*18 mins
*score= max reps

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