Day 77 Se 13/14
August 5th, 2013
Rich Froning
WOD 121023:
http://theoutlawway.com/2012/10/22/121023/
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.DEMO VIDEO
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#
Travel WOD:
3 Rounds For Time
Run 400m
21 Pullups
12 Burpees
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