Monday February 10, 2014

By 02/10/2014 wod

All Levels

BB Gymnastics

12 min to work to a max 3-Position Snatch

(1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor.)

Conditioning

15 minute AMRAP of:

10 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
40 Wall Balls…

*Add 10 Wall Balls after every completed round.

Weightlifting

BB Gymnastics

12 min to work to a max 3-Position Snatch

(1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor.)

Strength and Accessories

1a) 5 x 3 Snatch Grip Behind the Neck Push Press + 1 OHS – Rest 60 seconds
1b) 5 x ME C2B Pull-ups – Rest 60 seconds
2a) 3 x 5 Bench Press – Rest 60 seconds
2b) 3 x 10 Strict T2B – Rest 60 seconds

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