Outlaw 28/03/12

BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

80
82.5 x 4

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
100
110
112.5 x 2

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

80
82.5
85
87.5

Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

11:02 Rxd

All double unders unbroken, nervous times in the last 10 reps of each set! I need to get more time on the GHD machine, this is where i was the slowest. All my burpees were jump up, no stepping.

Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done
1b) 3X15 Reverse Hypers – medium, rest 45 sec. - Done

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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)

'Lest We Forget' & GHD's

'Lest We Forget'
18 Minute AMRAP 1 min rest at 11 mins

11 Hang Power Snatches @ 35kg
11 Burpees
11 Thrusters @ 35kg
11 Pull Ups
5 rounds Rx'd

Snatches unbroken for 3 rounds, burpees all rounds unbroken, thrusters broken up from round 1 same with pull ups. Pull ups were hit and miss today, i managed to string together a few sets of butterfly pull ups. Tore my hand as well not sure how far through.

DU's & GHD's

5 Round for time
20 DU's
10 GHD sit ups

5.28 Rxd

Wanted sub 5 but i tripped twice on the 1st round of double unders and once on the 2nd and 3rd rounds, managed to go unbroken on the last two sets. It's the first time i have tried GHD's in a WOD i'll be feeling them in the morning.

Free standing handstands and handstand walking practice, my best walk was 2 stall mats around 8ft.