WOD 120615

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.
     185 x 195 x 195 x 195 x 195 x 195 F2 x 195

Strength

1a) 10X2 Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
     215 x 225 x 225 x 225 x 225 x 225 x 225 x 225 x 225 x 225

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
     45 x 45 x 45 x 45 x 45


Conditioning

12 minute AMRAP of:

15 KBS 32/24kg
3 Band Sprints to target
15 Wall Balls 20/14#
3  band Sprints to target

     3 Rounds + 15 kb swings + 3 sprints + 2 Wall Ball

Worked on getting faster on Jerks. Had to rerack from the floor every lift. No bands on Deadlift, rig wasn't cooperating, just focused on speed instead.