Wednesday 4 September, 2013

By 09/03/2013 wod

All Levels

BB Gymnastics

15 minutes to establish a heavy 3 Position Clean + 1 Jerk

4 x 1 3 Position Clean + 1 Jerk @ 90% of #1

Conditioning

GI Jane

100 Burpee Pull-ups for Time

Weightlifting

BB Gymnastics

15 minutes to establish a heavy 3 Position Clean + 1 Jerk

4 x 1 3 Position Clean + 1 Jerk @ 90% of #1

Strength

1a) 4 x 5 Split Press – Heavy – Rest 60 Seconds
1b) 4 x 5 Pendlay Row – Heavy – Rest 60 Seconds
2a) 3 x 8 Strict Weighted Pull-ups – Heaviest Possible – Rest 60 Seconds
2b) 3 x 15 Hip Extension – Rest 60 Seconds

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