Strength & Bodyweight AMRAP

Strength

3 Rounds:
a) 15 Poor Man's Reverse Hyper - rest 60s
red band

b) 8 dumbbell press - rest 60s
15
20x2

c) 10 split squats - rest 60s
40x3

Conditioning

AMRAP 12 minutes:
12 true pushups
12 toes-to-bar
50 double unders

6 + 12 Rxd

Double unders unbroken

Strength

Pendlay Row 5x5
60x2
65x2
70x2

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)