Day 23 Se 13/14
May 21st, 2013
WOD
BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). 3-Stop DEMO VIDEO
Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.
2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).
Strength – Super Sets
1a) 3XME Strict Pullups – any grip, rest 45 sec.
1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
Travel WOD
1a) 3XME Strict Pullups – any grip, rest 45 sec.
1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Supermans role to hollow – rest 45 sec.
1d) 3X15 Clapping Push ups – rest 45 sec.
Giddy Up!
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