Tuesday 14th March 2017 WOD & Barbell

13th March 2017

 

17.3   DONE!

WUWOD

To be done in open gym before the class:

10 good mornings with light kb
10 sit up to pike
10 single leg deadlifts
10 sit up to straddle
10 strict sit ups
10 strict ttb/leg raises
10 super mans

 

WOD 1

E2mo2m for 10 mins

0-2 5 reps @ 50-60% 1rm deadlift
2-4 5 reps @ 60-70%
4-6 3 reps @ 70-80%
6-8 2 reps @ 80-90%
8-10 2 reps @ 90+%

Straight into part 2: For time

  • 60 TTB RX+ 75

*8 min timecap

 

 

Additional Work

rest!

 

Barbell

Increase weight by 2.5kg or 5% on all lifts

A).  Snatch Primer

Build to heavy double & hold.
B).  Snatch   5×2
C). Power Clean + Power Jerk  5×2  (1+1. PC, PJ, PC, PJ)
D). Front Squat 5 x 3 (Comfortable Triple – the weight will increment throughout the weeks)

E). Accessory Work;
a. 3 x MAX reps Strict Pull Ups (2 minutes rest)
Accumulate:
b. 30 weighted Ab Mat Sit Ups
c. 30 Back Extensions (on GHD or Supermans with 2sec hold, can be broken into sets if needed)

WOD 2

For Time Complete:

12 min AMRAP OF:

10 Handstand push ups
20 cal row/ski/ab/200m run
30 front rack lunges @ 42.5/30

*aim to complete 4 rounds

 

 

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