Wednesday 1 May, 2013

By 04/30/2013 wod

 

All Levels

BB Gymnastics

1 Clean + 1 Front Squat + 1 Jerk:

6 x 3 reps @ 50%, 3 x 2 @ 60%, 3 x 2 @ 65%

Gymnastic Strength

5 Rounds Not for Time:

0:20’s Hollow Body Holds
0:15’s L-sit Hang from a bar or rings
0:15’s Ring Support Hold (Stronger athletes hit Iron Cross, without Straps on arms progression)

Conditioning

50 Wall balls 20/14
50 Burpees (Jump to a 45lbs plate)
50 KBS @ 32kg/24kg

Level 1

BB Gymnastics

1 Clean + 1 Front Squat + 1 Jerk:

6 x 3 reps @ 50%, 3 x 2 @ 60%, 3 x 2 @ 65%

Strength

1 A) 4×5 Penlay Row (Heavy)
1 B) 4×10 Kettlebell Turkish Getup
2 A)4×5 Deadlift High Pull (heavy)
2 B) 4×10 Barbell Step-up (Front Rack)

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