Day 51 Se 13/14
June 30th, 2013
WOD 120918:
http://outlawcoach.wordpress.com/2012/09/17/120918/
BB Gymnastics
1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#
Rest 1:1
Travel WOD:
- run 400m air squat 30 hand stand 30 seconds 3 rounds for time
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