Thursday, August 9, 2012
WOD 120731
BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
145 x 145 x 150 x 155 F x 155 F x 155 x 155
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185 x 185 x 195 F
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps)
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps)
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps)
Notes: Percentage is based off of 120515. - 250#
2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
205 x 205 x 215 x 215 x 215
Shoulder issues, quit C&J after 3 reps
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