Monday 30 September, 2013

By 09/29/2013 wod
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All Levels

BB Gymnastics

10 Minutes to Establish Heaviest 3-Stop Snatch Pull (Below the Knee, Above the Knew, Hip)
3 sets of heaviest 3-Stop Snatch Pull completed

Conditioning

L) 10 Minute AMRAP of:
Overhead Lunge @ 55-65% RPE
Toes-2-Bar

T1) 15 minute AMRAP of:
5 Lunge
5 Sit-up
10 Lunge
10 Sit-up
15 Lunge
15 Sit-up
20 Lunge
20 Sit-up…and on and on…

T2) 4 Rounds of:
6 Overhead Lunge @ 85-95% RPE
9 Burpee Box Jump
12 Toes-2-Bar
Rest 1 Minute

Weightlifting

BB Gymnastics

15 Minutes to Establish a heavy Triple Snatch

Strength and Accessories

1a) 5 x 2 3-Stop Snatch Pull, Heaviest Possible, Rest 60 Seconds
1b) 5 x 5 Tempo Bent Row (Fast up, 5 seconds down), Heavy, Rest 60 Seconds
2a) 3 x 15 Strict Toes-2-Bar, Rest 60 seconds
2b) 3 x 8 Strict Weighted Pull-up, Rest 60 Seconds

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