Jan 30, 2012

Posted: January 30, 2012 in Wod
Tags: , ,

AM session:

SWIM

8x100m rest 2:00 btw efforts

all efforts were btw 1:27-1:30

PM Session

BB Gymnastics

1a) 3X5 Clean Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning

“Training Camp 12.2 – WOD 1″

Part 1) 8 minute AMRAP of:

8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Midline

1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO

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