Wednesday 16 October, 2013

By 10/15/2013 wod

All Levels

BB Gymnastics

15 mins to establish a heavy 3-Position Clean (Clean from Ground, Clean from Below the Knee, Clean from Above the Knee)

Conditioning

L) 10 Min AMRAP of:
3 Power Snatch @ heaviest weight possible
9 C2B Pull-ups
9 Ring Dips

*Only 3 attempts are allowed between sets of C2B Pull-ups and Ring Dips. After 3 lifts, another set of C2B Pull-ups and Ring Dips is necessary before attempting another lift. Score is total weight lifted.

T1) 10 minute AMRAP of:
3 Power Snatch @ heaviest weight possible
400m Run

*Only 3 attempts are allowed between runs. After 3 lifts, another 400m run is necessary before attempting another lift. Score is total weight lifted.

T2) 10 Min AMRAP of:
3 Power Snatch @ heaviest weight possible
10 Barbell Step-ups

*Only 3 attempts are allowed between BB Step-ups. After 3 lifts, another set of BB Step-ups run is necessary before attempting another lift.

Weightlifting

BB Gymnastics

15 mins to establish a heavy 3-Position Clean + 1 Jerk (Clean from Ground, Clean from Below the Knee, Clean from Above the Knee)

Strength and Accessories

1a) 5 x 3 3-Stop Snatch Pull – Heaviest Possible – Pause 3 seconds at each postion – Rest 60 Seconds
1b) 5 x 5 Split Press – Heavy – Rest 60 Seconds
2a) 3 x 20 Kettlebell Snatch – Unbroken – Heaviest Possible – Rest 60 seconds
2b) 3 x 20 Barbell Step-ups – Heavy – Rest 60 seconds

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