Wednesday 28 August, 2013

By 08/27/2013 wod

All Levels

BB Gymnastics

1) 15 minutes to establish a heavy triple low-hang Clean (top of the knee) + 1 Jerk
2) Repeat heaviest triple low-hang Clean + 1 Jerk for 3 sets (4 total sets of triples) – Rest 90 seconds

Strength

1a) 5 x ME Pull-up – Rest 60 seconds
1b) 5 x 6 Press @ 55-65% RPE – Rest 60 seconds
1c) 5 x 6 Good Mornings @ 55-65% – Rest 60 seconds

Weightlifting

BB Gymnastics

1) 15 minutes to establish a heavy triple low-hang Clean (top of the knee) + 1 Jerk
2) Repeat heaviest triple Clean + 1 Jerk for 3 sets (4 total sets of triples) – Rest 90 seconds

Strength

1a) 4 x 3 Split Press – Heaviest Possible – Rest 60 Seconds
1b) 4 x 3 Clean 1st Pull – Heavy – Rest 60 Seconds

Accessories

1a) 3 x ME Strict Toes-to-Bar – Rest 60 Seconds
1b) 3 x ME Push-up – Rest 60 Seconds

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