Tuesday 7th March 2017 – WOD & Barbell

6th March 2017

 

17.2   DONE!

WUWOD

To be done in open gym before the class:

5 air squats

5 wide air squats

5 lunges each leg

5 surfer squats right

5 surfer squats left

5 air squats

20 calf stretch bounces

 

WOD 1

 

EMOM for 20 minsEven: 1 HEAVY back squat

Odd: 1-5 strict muscle ups /C2b/pull ups

*increase back squat weight over the 20 mins

 

Additional Work

rest!

 

Barbell

Use same weights as last week – on squats add 2.5kg or 5%

A).  Snatch Primer

Build to heavy double & hold.
B).  Snatch   5×3
C). Power Clean + Power Jerk  5×3  (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:

 

21-18-15-9-6

wall balls @20/14

broad jumps @6ft/4ft

ring push ups/push ups

 

*20 min cap

 

 

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