Monday 6 January, 2014

By 01/05/2014 wod

All Levels

BB Gymnastics

15 mins to Est. 2 RM Hi-Hang Snatch

Conditioning

L) 30 OHS 95/65
30 Bar Facing Burpees
20 OHS 115/75
20 Bar Facing Burpees
10 OHS 135/65
10 Bar Facing Burpees
15 Muscle-up

T1) 15 min AMRAP of 15 OHS @ 55-65% RPE
10 Bar Facing Burpees
5 Ring Rows

T2) 7 Rounds of:
3 Front Squat @ Heaviest Possible
ME Strict Pull-up
ME Kipping Pull-up
Rest 1 Minute

Weightlifting

BB Gymnastics

1) 15 mins to Est. 2 RM Hi-Hang Snatch
2) Snatch 3 RM then 1 x 3 @ 95%, 1 x 3 @ 90%

Strength and Accessories

1) Snatch Deadlift 3 RM then 1 x 3 @ 95%, 1 x 3 @ 90%
2a) SN Grip Behind Neck Push Press: 3 RM then 1X3@95%, 1X3@90%
2b) Weighted Pull-Up: 5rm then 1X5@85%, 1X5@80%

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