June 21st

120613 by outlawcoach WOD 120613: BB Gymnastics 10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes - heaviest possible, rest 60 sec. Demo w/ Instruction - Demo Sideview 125 - 155 Bring Bar to hip while weightis still on blocks, shrug, explosive hips, bar stays vertical and close to body. Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes. Strength/Skill 1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU - rest 45 sec. To failure Did all of these as individual sets. Kipping - butt against wall, bend hips over 1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups - heaviest possible, rest 45 sec. Bent over Rows instead of weighted C2B pullups.  I did not have a pullup bar. 235lb - 3X5 1c) 4 X 15 Reverse Hypers - medium/heavy, rest 45 sec. Substituted with Good Mornings. I dont have a revers hyper. 75lb's - 2X15 outlawcoach | June 12, 2012 at 10:10 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120613 Comment    See all comments