WOD 120504:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
     140 x 140 x 140 x 140
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
     160
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
     165F x 165F x 165F

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
     155 x 155 x 155 x 155
 1b) 4X3 Muscle-Ups, rest 45 sec.

Sets 2-4 were regular front squats

Conditioning (pain threshold)

5 rounds for total time of:

Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#

*Rest 2 minutes between each round.

     Unknown Time

Was timed on stop watch, didn't get a chance to see time. First round at 135#, final four rounds at 115#