Day 54 Se 13/14
July 3rd, 2013
WOD 120921:
http://outlawcoach.wordpress.com/2012/09/20/120921/
BB Gymnastics
EMOM for 10 minutes:
1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.
Strength
1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.
1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.
Conditioning
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 315/205#
25 Burpees
Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.
Midline (time permitting)
5 minute AMRAP of Strict T2B.
Travel WOD:
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Pull Ups
25 Burpees
Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.
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