Wednesday 30 October, 2013

By 10/29/2013 wod

All Levels

BB Gymnastics

5 x 2 Hang Clean and Jerk – Heaviest Possible – Rest 2:00

Conditioning

L) For Time:
10 Overhead Squat @ 55-65% RPE
10 Ring Dips
10 Overhead Squat
20 Ring Dips
10 Overhead Squat
30 Ring Dips

T1) 3 rounds of:
20 Squat
20 Push-up
400m Run

T2) 4 rounds of:
10 Overhead Lunge @ 75-85% RPE
10 Weighted Ring Dips

Weightlifting

BB Gymnastics

15 minutes to establish a heavy double Hang Clean and Jerk
Complete 5 sets at the heaviest weight.

Strength and Accessories

1) Good Morning 4 x 5 – Heaviest Possible – Rest :60
2) Push Press 4 x 3 – Heaviest Possible – Rest :60
3) Bent Row 3 x 8 – Heaviest Possible – Rest :60

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