WOD 120627:
BB Gymnastics
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch - heavy but perfect,
rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH
105 - 145DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH
I stayed at a 60 sec rest interval
Notes: This combination of these two movements is meant to be
performed in succession. In other words, at the finish of the 3-Stop Snatch
Pull the athlete should be set in a stalled Hi-Hang position. Without any
re-bending or other momentum, the athlete should immediately perform a Hi-Hang
Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should
be performed with hip and knee extension.
Strength/Skill
1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more
deficit than last week, rest 45 sec.
Paralette handles
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
Ring Pullups - 41lb, 5,5,4
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
95lb'sX12
Paralette handles
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
Ring Pullups - 41lb, 5,5,4
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
95lb'sX12
Notes: "Handle" HSPU denotes HSPU performed on either
parallettes or dumbbells. Width is not noted as too wide a setup will be
impossible to use safely. There should be an object (preferably an ab-mat)
placed at roughly a 2" deficit between the handle.
outlawcoach | June 26, 2012 at
9:37 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120627
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