Monday 7 October, 2013

By 10/06/2013 wod
50

All Levels

BB Gymnastics

15 minutes to Establish the heaviest set of the following complex:
1 Snatch + 1 Behind the Neck Push-Press + 1 Overhead Squat

Conditioning

L) 10 min AMRAP:
10 Push-Press @ 55-65% RPE
20 Sit-up
30 Double-Under

T1) 13 min AMRAP:
10 Push-Press @ 45-55% RPE
20 Sit-up
30 Split Jump

T2) 4 rounds of: 3 Push Jerk @ 85-95% RPE
30 Hollow Rock
5 Bent Row
30 Double-Under

Weightlifting

BB Gymnastics

15 minutes to Establish the heaviest set of the following complex:
1 Snatch + 1 Behind the Neck Push-Press + 1 Overhead Squat

Strength and Accessories

1a) 5 x 5 Split Press – Heaviest Possible – Rest 60 Seconds
1b) 5 x 5 Pendlay Row – Heaviest Possible – Rest 60 Seconds
2a) 3 x 30 Inverted Shoulder Touches – Rest 60 seconds
2b) 3 x 10 GH Raises – Rest 60 Seconds

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