Day 53 Se 13/14
July 2nd, 2013
WOD 120917:
http://outlawcoach.wordpress.com/2012/09/16/120917/
BB Gymnastics:
1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.
Skill
15 minutes Handstand/Handstand Walk practice.
Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.
Conditioning
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters
For time.
Notes: KB Thrusters should be performed with 2 KBs.
Travel WOD:
Run 400m
21 C2B Pullups
12 HandStand PushUps
Run 400m
15 C2B Pullups
9 HandStand PushUps
Run 400m
9 C2B Pullups
6 HandStand PushUps
For time.
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