Thursday 2 January, 2014

By 01/01/2014 wod

I hope you all had a great New Year’s day. Let’s start off 2014 with a bang!

All Levels

BB Gymnastics

EMOM for 5 minutes:
2 Hang Squat Cleans at 70%.

*Do not go above the prescribed weight. These need to feel light and fast.

Strength

30 minutes to establish a 1RM High Bar Back Squat

*Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

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