24Oct12: Wed- Highboxes and strength. Sound familiar?

WOD 121024:

BB Gymnastics

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15' – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

10oct12: Wed. High Blocks and Bulgarian Split Squat

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.  (chin up)
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.

Bulg Split Squat