Monday 2 December, 2013

By 12/01/2013 wod

All Levels

BB Gymnastics

15 mins to establish 1RM Hi-Hang Snatch

Conditioning

L) “Mini Flight Simulator” – Courtesy of OPT

5 unbroken Double-Unders
10 unbroken Double-Unders
15 unbroken Double-Unders
20 unbroken Double-Unders
25 unbroken Double-Unders
20 unbroken Double-Unders
10 unbroken Double-Unders
5 unbroken Double-Unders
All Double-unders must be done unbroken before moving on to the next set. The rope must come to a complete stop between each set.

T1) 30 Split Jump
10 Push-Press @ 45-55 RPE
30 Sit-up
10 Push-Press
30 KB Swing
10 Push Press
30 Sit-up
10 Push-Press
30 Split Jump                                                                                       10 Push Press

T2) 3 rounds of:
5 Push-Press @ 75-85 RPE
20 Double-Under
5 Push Jerk
20 Double-Under
5 Split Jerk
20 Double-Under

Weightlifting

BB Gymnastics

15 mins to establish 1RM Hi-Hang Snatch

Strength and Accessories

1a) 4 x 2 Snatch Balance + 2 Overhead Squat – Heavy – Rest :60s
1b) 4 x 3 Tempo Clean First Pull – 3 count up, 3 count hold, 3 count down, no pause – Heavy Rest :60s
2a) 3 x 8 Weighted Ring Dips – Rest :60s
2b) 3 x 1:00 Handstand Hold – Nose and Toes – Rest :60s – If you miss 1:00 then complete 30 Hollow Rocks

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