Wednesday 23 October, 2013

By 10/22/2013 wod

All Levels

BB Gymnastics

15 minutes to establish 1RM Jerk from the rack.

Conditioning

L) 15 minute AMRAP of:
5 Wall Walk
10 TTB
20 Hollow Rock

Weightlifting

BB Gymnastics

1) 15 minutes to establish 1RM Jerk from the rack.
2) 3 x 3 Split Jerk @ 85% of #1

Strength and Accessories

1a) Jerk Drive 4 x 3 @ 110% of Split Jerk – Rest 60 seconds
1b) 3 x 30 Ab-Mat Sit-up – Rest 60 seconds
2a) 3 x 5 Bench Press – Heavy – Rest 60 seconds
2b) 3 x ME Strict Pull-up – Rest 60 seconds

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