Wednesday 8 January, 2014

By 01/07/2014 wod

All Levels

BB Gymnastics

15 min to establish a 2RM Hi-hang Clean + 1 Jerk

Conditioning

L) 3 rounds for time of:
10 Front Squats 175/125
15 Lateral Box Jump-overs 20″ (with touch on top of box)
15 C2B Pull-ups

T1) EMOM for 10 minutes:
5 Front Squat @ 55-65% RPE
10 Push-ups
20 Lateral Jumps
*For every round that isn’t complete a 3 burpee penalty is incurred for the end of the workout.

T2) 5 rounds of 2 minute AMRAP of:
6 Front Rack Lunges
5 Split Jerks @ Heaviest Possible
Rest 1 Minute

Weightlifting

BB Gymnastics

1)15 min to establish a 2RM Hi-hang Clean + 1 Jerk
2) Clean 3RM + 1 Jerk then 1 x 3 @ 95%, 1 x 3 @ 90%

Strength and Accessories

1) Jerk Drives (with 3 count pause at bottom of dip): 3X5 @ 110-120% of max Jerk
2) Push Press: 5rm – 1X5@95% of 5rm, 1X5@90% of 5rm
3) Bench Press: 5rm – 1X5@95%, 1X5@90%

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