WOD 120626:
BB Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk –
heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side
135 lb's
Notes: Complete all Cleans, then one Split Jerk after the third
Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow
the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% –
rest 2:00-3:00 between sets.
285X5, 315X3, 335X2, 355X2
Notes: Percentage is based off of 120515
2a) 5X2 Push Press – heavier than last week, rest 60 sec.
Notes: Hold absolute bottom of each FS for 3 seconds, then
bounce off the calves and stand.
Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.
outlawcoach | June 25, 2012 at
8:38 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120626
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