Wednesday 25 September, 2013

By 09/24/2013 wod
health1

All Levels

BB Gymnastics

10 minutes to Establish a heavy Hang Clean and Jerk double + 1 Clean and Jerk from the ground (no misses)
Complete 3 sets at heaviest weight

Conditioning

L) 10 minute AMRAP of:
5 Handstand Push-ups
5 Bent Row – Heaviest Possible

Every Minute on the Minute perform 3 Burpees

All Level

BB Gymnastics

10 minutes to Establish a heavy Hang Clean and Jerk double + 1 Clean and Jerk from the ground (no misses)
Complete 3 sets at heaviest weight

Strength

1a) 5 x 2 Clean Pull – 100 – 110% 1RM Clean – Rest 60 Seconds
1b) 5 x 5 Pendlay Row – Heavy – Rest 60 Seconds

Mid-line and Accessories

1a) 3 x 10 Good Morning – Heavy – Rest 60 Seconds
1b) 3 x ME Strict Toes-2-Bar

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