Day 63 Se 13/14
July 16th, 2013
WOD 121003:
http://outlawcoach.wordpress.com/2012/10/02/121003/
BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.
Travel WOD: (Break them up into 4 sets)
100 Push Ups
100 Sit Ups
75 Dips
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