Day 70 Se 13/14
July 25th, 2013
WOD 121013:
http://theoutlawway.com/2012/10/12/121013/
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean and Jerk.
Strength
Front Squat – based on 121006:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
Conditioning
Compare to 120111
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
Travel WOD
100 Burpees for time.
Comments