Wednesday 07012015

Sorry for the late post. Not much time to post yesterday. I’ve been out doing “business”! anyways here is today’s work. Post loads, times, and reps to comments. Thanks guys for your support. If you need help with anything hit me up.

A) BB Gymnastics:
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

B) Strength:
5 x 3 – Deadlift – heavier than 06102015

C) Met-Con:
7’s
7 Rounds of:
7 Hang Power Snatches (115/85#)
7 Back Squats (115/85#)
100m Run

D) Pain Wod:
For Time:
3 Muscle-ups
10 Deadlift 225/155#
40 Double-unders
20 HSPU
3 Muscle-ups
10 Deadlift 225/155#
30 Double-unders
15 HSPU (New standard)
3 Muscle-ups
10 Deadlift 225/155#
20 Double-unders
10 HSPU

E) Accessories:
1a) 4X8 Strict Weighted Pullups – AHAP
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – AHAP

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