Feb 8, 2012

Posted: February 8, 2012 in Wod

AM session

BB Gymnastics

20 minutes Snatch technique work from the hang.

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

Wodapolooza wod

3rds for time

Snatch complex (1x power snatch, 1x hang snatch, 1x ohs)

12x CTB pullups

Midline

1a) 3X5 TGUs – medium/heavy, rest 45 sec.

1b) 3X20 Reverse Hyper – medium, rest 45 sec.

PM session

Split Jerk work for 20 minutes

Conditioning

8 minute AMRAP of:

15 Step Down Box Jumps 24″

20 Burpees

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

 

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