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Kapow copy

WOD

5X5 Push Jerk (off rack) – Heavy but Perfect

Fitness

3 rounds for time of:
10 Push Press (75/55)
20 Lunges in Place (10L/10R)
15 Ring Rows

Performance

3 rounds for time of:
15/9 HSPU (reg. standard)
30 Split Jumps
15 Pull-ups

Competition WOD

BB Gymnastics

1) 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.

Conditioning

10 minutes Triple-Under practice.

-then-

3 rounds for time of:
15/9 Strict HSPU (reg. standard)
40 Split Jumps
15 Pull-ups

-then (no rest)-

25 UB GHD Sit-ups
ME Kipping HSPU (reg. standard)
25 UB GHD Sit-ups

Notes: The 15/9 denotes 15 HSPU for men, and 9 HSPU for women. This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion. There is only one round of the not for time portion.

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