Wednesday 20 November, 2013

By 11/19/2013 wod

All Levels

BB Gymnastics

5 x 2 Clean Pull + 1 Clean + 1 Jerk

Conditioning

L) 3 rounds of:
5 Power Snatch @ 65 – 75% RPE
20 Pull-up
400m Run

T1) 5 rounds of:
10 Overhead Lunge @ 45 – 55% RPE
200m Run
10 Sumo Deadlift High Pull @ 45 – 55% RPE
200m Run

T2) 4 rounds of:
10 Overhead Lunge @ 75 – 85% RPE
10 Box Jump
5 Bent Row, 100m Run

Weightlifting

BB Gymnastics

4 x 2 Clean Pull + 1 Clean + 1 Jerk – Heaviest Possible

Strength and Accessories

1a) 4 x 3 Good Morning with Push Press – Rest :60
1b) 4 x :45 DB Bench Row Hold
2a) 3 x 5 Weighted Ring Dip
2b) 3 x 8 Supine Ring Row

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