Wednesday 31 July, 2013

By 07/30/2013 wod

All Levels

Gymnastics

1a) 5 x 10 Hollow Rocks
1b) 5 x 10 Beat Swings
1c) 5 x 3 Strict Pull-up to Ice Cream Maker

Conditioning

5 Rounds for time of:

9 Thurster
9 Pull-Up

Olympic and Strength Training

BB Gymnastics

1) 15 mins to establish 2RM Pause Clean and Jerk
2) 3×3 Pause Clean and Jerk at 90% of #1

Strength

1) HBBS 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%
2a) Front Squat 5 @ 60%, 5 @ 70%, 2×5 @ 75% Rest 90 Seconds between sets
2b) 4 x 8 Close Grip Bench Press – Heaviest Possible – Rest 90 Seconds between sets

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