Day 30 Se 13/14

May 30th, 2013

WOD

BB Gymnastics

1) 10minutes to establish a 1RM Snatch.

Strength

10 minutes to establish a 3RM Over Head Squat.

Notes: These should be at absolute rock-bottom depth. DO NOT stop at just parallel to score a big number. Go to absolute bottom to score a true number.

Conditioning

“Deacon”

12 minute AMRAP of:

11 Pause Pullups
8 Behind the Neck Push Jerks 185/120# (racks may be used)
18 Pistols (alternating)

Notes: Pause Pullups are pull-ups performed with a 3 second pause while holding the chin over the bar. If the chin does not remain over the bar for a full 3 seconds, the reps does not count. If there is debate on how long 3 seconds is, set up a clock within clear view of the pull-up bar and literally watch the 3 seconds count off. These may be any grip and kipping is allowed.

Travel WOD:

“Traveling Deacon”

12 minute AMRAP of:

11 Pause Pullups
8 Hand Stand Push Ups (Kipping Allowed)
18 Pistols (alternating)

Notes: Pause Pullups are pull-ups performed with a 3 second pause while holding the chin over the bar. If the chin does not remain over the bar for a full 3 seconds, the reps does not count. If there is debate on how long 3 seconds is, set up a clock within clear view of the pull-up bar and literally watch the 3 seconds count off. These may be any grip and kipping is allowed.