Day 61 Se 13/14
July 14th, 2013
WOD 121001:
http://outlawcoach.wordpress.com/2012/09/30/121001/
BB Gymnastics
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
Conditioning
5 rounds for time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups
Travel WOD:
5 rounds for time:
25 Air Squats
20 Push Up’s
15 Pullups
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