Wednesday, September 9, 2015

BCBD COMPETITORS:

A. Repeat WOD 2, MAX SNATCH AND CLEAN AND JERK COMBINED
I Recommend you go by feel for this one and based on how experienced you are as a lifter. Novice lifters should definitely go to their max again on each lift and for experienced lifters, depending on how much you have been training your lifts, go to within 10 kgs of your max. 

B. Repeat GODZILLA (ELITE 1 FULL ROUND)


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A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 60 sec. 

B. EVERYONE ELSE:
3 Rounds for Time:
Front Squats x 15 (must clean the bar) 65/95 lbs
Hand release push ups x 5/10
Run 400 meters 

AGAIN, if you would like to do Godzilla with a partner, regardless of whether or not you are competing, go for it.