7/16/13 Tuesday

Performance

A. 
Three sets, not for time, of: 
(10min cap)

Pull-Ups x 8-10 reps

Handstand Hold x 30-60 seconds

 

B. 
Jerk Balance; 3 reps x 3, rest 1min

* Starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.

 

C. Build to a tough Split Jerk in 8 sets

*Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

 

D. 
Three sets for max reps of:

30 seconds of Handstand Push-Ups
(or Handstand Hold)

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Dips

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Push-Ups

30 seconds of Rest

 

Competition

Wod will be posted at gym