Day 62 Se 13/14
July 15th, 2013
WOD 121002:
http://outlawcoach.wordpress.com/2012/10/01/121002/
BB Gymnastics
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean) (Hang Power Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
Travel WOD:
5 rounds for total working time of:
6 Burpees
6 Box Jumps 30/24″
12 T2B
Sprint 100m
6 Burpees
Rest 1:1
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