Wednesday, August 15, 2012
WOD 120815
BB Gymnastics
1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).
Notes: Hang position should be just above the knee. These should be touch & go reps.
115 x 115 x 125 x 125 x 135 x 135 x 135
2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Power Cleans should be touch & go.
165 x 185 x 185 x 195 x 195 x 205 x 205
Decided to not go super heavy, first lifting session in 5 days and low on fuel. Will complete second part of the work later today.
Strength
1a) 3XME Muscle-Ups – rest 45 sec.
5 x 4 x 4
1b) 3XME Double Arm DB Snatches @ 55# – rest 45 sec.
5 x 3 x 4
1c) 3X10 Good Mornings – very heavy, rest 45 sec.
75 x 75 x 75
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
125 x 145 x 145
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