WOD 120613

BB Gymnastics

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
     95 x 105 x 105 x 115 x 115 x 125F x 125 x 125 x 130

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

     HSPU: 2/1 x 1/4 x 2/3 x 0/5

     Ring C2B:  3@26# x 4@15# x 4@10# x 3@10#

  

Conditioning

2 Rounds

Row 150m

10 C2B Pull Ups

50 DU

2 min rest between rounds

     Round 1: 2:11

     Round 2: 2:32

Snatch High Pulls were new, took a few rounds at 75 to warm up, didn't really "click" with the movement until 2nd attempt at 115#. Next time will be starting at 115# and working up from there, can see 135-145# in the future for sure. C2B ring pull ups were harder than expected, reverse hypers were subbed with leg lifts on GHD, hips off the pad. Metcon was added in, based on yesterdays but cut in half. Low on calories this morning, need to adjust meals for denser carbs in the morning.