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WOD 121226
BB Gymnastics 1) 10 minutes to work up to a heavy Snatch (strict 10 minutes). 2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes). Strength 15 minutes to work up to a heavy HBBS. Conditioning Choose one… Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates ...
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Strength 1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained ...
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BB Gymnastics 20 minutes to establish a 1RM Snatch. 20 minutes to establish a 1RM Clean & Jerk. Strength Front Squats (based off 121201): 1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% -rest 1 minute 2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% -rest 1 minute 3) Every 30 seconds ...
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BB Gymnastics 1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat 2) Clean & Jerk: 5X1 @ ...
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BB Gymnastics 1) 12 minutes to establish a 1rm Power Snatch. 2) 12 minutes to establish a 1rm Power Clean & Push Jerk. Strength 1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO 1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO 1c) 5X3 Split Press – heavier than last week, rest 45 ...
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Strength 1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is ...
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