WOD 120720

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
     185 x 190 x 195 x 195 F x 185 x 185 x 190 x 190 F x 190 F x 185

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.
     275# + 2 Red bands

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
     75 x 95 x 115 x 120 x 120 F1

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

Conditioning

7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155#   135#
Rest 1:1

1:35 + 1:24 + 1:47 + 1:52 + 2:03 + 1:48 + 1:44

Jerks were difficult as shoulders were not sore, but hurting. Shoulder press was affected for same reason. Scaled WOD to 135#