Wednesday 4 December, 2013

By 12/03/2013 wod

All Levels

BB Gymnastics

BBG: 15 mins to establish the heaviest set of the following complex: Hi-Hang Clean + Push Jerk + Split Jerk

Conditioning

L) 12 min AMRAP of:
25 Double-Under
10 Barbell Step-ups @ 55-65 RPE
5 Toes-2-Bar

T1) 15 min AMRAP of:
30 Split Jump
20 Barbell Step-ups
10 Sit-ups

T2) 10 Toes-2-Bar
20 Barbell Step-up
5 Pendlaw Row @ 75-85 RPE (w/ 3 count pause at top)
10 Dynamic Push-up
20 Barbell Step-up
5 Pendlay Row
10 Toes-2 Bar
20 Barbell Step-up
5 Pendlay Row
10 Dynamic Push-up

Weightlifting

BB Gymnastics

15 mins to establish the heaviest set of the following complex: Hi-Hang Clean + Push Jerk + Split Jerk

Strength and Accessories

1a) 4 x 3 Tempo Front Squat @ 70% 1RM – 2 down, 2 up, no pause, no bounce
1b) 4 x 5 Good Morning to Push Press
2a) 3 x 15 Toes-2-Bar
2b) 3 x 10 Plyo Push-up

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