BENCHMARK

WOD 21/10/2017

A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT. EMOM 12

a)6-10 STRICT TOES TO BAR

b)4-8 STRICT HSPU

c)30″ INVERTED HOLD

d)40 DOUBLE UNDERS

C)CONDITIONING

“JONESWORTHY”

AIR SQUAT                  80 64 48 32 24 16

KB SWING(24/16)     40 32 24 16 12  8

PULL UPS                     20 16 12   8   6   3

*LOOKS LIKE 80 AIRSQUAT,40 KB SWING, 20 PULLUPS, 64 AIRSQUAT, 40 KB SWING….

WOD 10/07/2017

A)OLY

EVERY 90″ FOR 12 MIN

SNATCH PULL+HANG SNATCH+SNATCH

1-2 60%

3-4 65%

5-6 70%

7-8 80%

B)SWOD

FRONT SQUAT 4X3@70%

C)CONDITIONING

“OPEN 16.2”

4 MIN FOR:

25 TOES TO BAR

50 DOUBLE UNDERS

15 SQUAT CLEAN(60/40)

THEN  EXTEND TO 8 MIN:

25 TOES TO BAR

50 DOUBLE UNDERS

15 SQUAT CLEAN(83/52,5)

THEN EXTEND TO 12 MIN:

25 TOES TO BAR

50 DOUBLE UNDERS

15 SQUAT CLEAN(102,5/65)…

 

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