Monday 15 July, 2013

By 07/14/2013 wod

Get good rest and eat clean this week. We have testing coming up on Friday and Saturday.

All Levels

BB Gymnastics

5 x 3 Snatch First Pulls – Heaviest possible

Conditioning

2:00 ME Double Unders
Then –
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then –
2:00 ME Double-Unders

Level 2 Olympic Lifting

BB Gymnastics and Strength

1) Snatch – Work up to 90% of your 1RM then 7 x 1 Hi-Hang Snatch – Heavy but Perfect
2a) 5 x 5 Behind-the-neck Snatch Grip Press
2b) 5×10 Hip Extension

Conditioning

21-15-9

Wall Ball
Kettlebell Swing

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