Wednesday 12 February, 2014

By 02/12/2014 wod

All Levels

BB Gymnastics

12 min to work to a max 3-Position Clean

(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. ) + 1 Jerk.

Conditioning

For time:

50 Double-unders
21 KB Swings 24/16kg
21 HSPU
50 Double-unders
15 KB Swings 24/16kg
15 HSPU
50 Double-unders
9 KB Swings 24/16kg
9 HSPU

Weightlifting

BB Gymnastics

12 min to work to a max 3-Position Clean

(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. ) + 1 Jerk.

Strength and Accessories

1a) 5 x 2 Press + 5 Push Press – Rest 60 seconds
1b) 5 x 5 Bent Row with 3 count pause at top – Rest 60 seconds
2a) 3 x 10 Weighted Ring Rips – Rest 60 seconds
2b) 3 x 8 Kang Squat – Rest 60 seconds

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