WOD 120620:
BB Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) - heavy but perfect, rest 45
sec. DEMO VIDEO
I did this off of blocks (didn't pay attention)
125, 135, 145, 155, 165, 175, 180, 180, 185, 185
Need to get lower, shoulders over bar, more violent shrug, land on heels
1b) 10X2 3-Stop Snatch Pull - heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION
Need to pause longer at each segment
Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch
Pull should be significantly heavier than the High-Hang, but every one of the 3
positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE
DEMO VIDEO, and notice exactly how close the bar is to Caleb's body on every
step of the movement. High-Hang Snatch does not have to be unbroken.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more
deficit than last week, rest 45 sec.
10+5, 14, 1045 + 10lb plate with ab mat in middle. Need to go more deficit
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
24lbX5, 53lbX4, 53lbX3
These were ring dips. Did not have straight bar
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
Did Good mornings
135X6, 105X10, 105X10
outlawcoach | June 19, 2012 at
10:12 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120620
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