Saturday, August 11, 2012

A1. Hang Power Clean

Beginners and Intermediate: Technical work for 30 minutes.

Advanced: Go to a heavy single in 30 minutes.

A2. Pulling

Beginner: 5, 5, 5 Ring Rows @ 30x1

Intermediate: 3-5 reps of chin-ups or pull-ups @ 30x1 x 5 sets

Advanced: 3-5 chest to bar pull-ups @ 30x1 x 5 sets

B.  For Time:

     10 box jumps

     30 double unders

     10 burpees

     8 box jumps

     25 double Unders

     8 burpees

     6 box jumps

    20 double unders

     6 burpees

    4 box jumps

    15 double unders

    4 burpees

    2 box jumps

    10 double unders

    2 burpees

   

PM WOD for BCBD Competitors

1000 meter row

800 meter run

For Time