Wednesday 17 April, 2013

By 04/16/2013 wod

Continuing Our Education

One thing we all can agree on is our world moves fast! You buy a new computer or smart phone one day, that same computer and phone is outdated the next day. Software dominates this world, yet very few of us know who to communicate within it. Do you speak code? Are your children learning code? Every Student needs to know this language and so do you.
[youtube]https://www.youtube.com/watch?v=dU1xS07N-FA[/youtube]

-Mark

All Levels WOD

BB Gymnastics

1 Clean + 1 Front Squat + 1 Jerk: 10 @ 75%, 6 @ 80%, 3 @ 85%

Gymnastics

3 Round of:

60’s Handstand Hold

10 Strict Toes to bar
15’s L-sit hold

Conditioning

“Strict Helen”

3 Rounds for time

Run 400M
21 KBS 24/16kg
12 Strict Pull-ups

Olympic Lifting

BB Gymnastics

1 Clean + 1 Front Squat + 1 Jerk: 10 @ 75%, 6 @ 80%, 3 @ 85%

Strength

1A) 3×8 Snatch High Pull @ 90% 1RM Snatch
1B)3×10 SOT Press
2A)10×2 Snatch Balance (HEAVY)
*Rest 60-90 seconds between sets

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