WOD 131015:
BBG
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
225
2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
200 x 215 x 225
Strength
A) Front Squat:
1X3@60% - 175
1X3@70% - 205
3X3@80% - 235
– rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.
157 x 168 x 168 x 168 x 168
Conditioning
3 rounds for calories and reps of:
2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
Total Cal: 109
Total Rep: 28
HS Broken: 7
BBG
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
225
2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
200 x 215 x 225
Strength
A) Front Squat:
1X3@60% - 175
1X3@70% - 205
3X3@80% - 235
– rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.
157 x 168 x 168 x 168 x 168
Conditioning
3 rounds for calories and reps of:
2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
Total Cal: 109
Total Rep: 28
HS Broken: 7
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