Day 31 Se 13/14

June 2nd, 2013

WOD

BB Gymnastics

2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 9 x 2,2,2,2,2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

Travel WOD

Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground Hand Stand Push Up.

Notes: Ground to Hand Stand Pushup is from a standing position go to a handstand position against the wall and then do 1 hand stand pushup. Then go back the standing position. That is one rep.

Giddy Up!