Day 36 Se 13/14
June 9th, 2013
WOD
BB Gymnastics
1) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO
Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.
Strength
1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.
Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.
1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.
Conditioning
4 rounds for total reps of:
In 60 seconds Row for maximum effort & the perform an AMRAP of OHS @ 50/35kg in 30 seconds.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
Travel WOD
Maximum effort 400m sprint and then 12 pushups. 90 seconds rest.
4 rounds.
Giddy UP!
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