Day 60 Se 13/14
July 12th, 2013
WOD 120924:
http://outlawcoach.wordpress.com/2012/09/24/120924/
BB Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
Skill
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
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