WOD 120213:
BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec. ( 135, 145, 155, 175, 185)
2) 5X2 Split Jerks @ 85% – rest 60 sec. (as above)
3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec. (did high pulls)
3b) 4X3 Push Press – heaviest possible, rest 60 sec. (155, 165, 175, 85)
Conditioning
“WOD 1 – Training Camp 12.3″
8 minute AMRAP of:
7 OHS 135/95# (only 95 #)
14 T2B
21 KBS 32/24kg
3 rounds!!
Notes: The preference would be for everyone to complete this WOD with a judge specifically focusing on the KBS. The KB should be ABSOLUTELY vertical (bottom flat to ceiling), with the elbow completely extended and the ears showing in front of the arms. If you cannot get a judge then find a way to get yourself on video to make sure you are performing perfect reps.
Midline
20 alternating reps of heavy TGUs (not for time).
(used 50#)
