27.02.12 - Outlaw

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

80, 82.5, 85, 87.5

1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

80, 82.5, 85, 87.5

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 42.5kg

12 C2B Pullups

*Rest 3 minutes between each round.

Rd 1 - 1:40 

Rd 2 - 1:52 

Rd 3 - 2:40

Rd 4 - 2:44

First round unbroken. Second round unbroken till the last rep of C2B pull ups, didn't quite have the pull to reach my chest so a no rep and had to drop. Tripped at 30 reps on the third round of DU's, and C2B pull ups broke 5-1-1-1-1-1. Chest to bar pull ups broke in a similar fashion in the last round 5-1-1-2-1. Fairly pleased with my C2B as this is the first time i have done them during a WOD. Thrusters were UB but slow.

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done (body weight)

1b) 3X10 Reverse Hypers – heavy, rest 45 sec. - Done (red band)