Front Squat 10mins 2reps EMOM at 90%1RM - @ 70kg
50 Wall Ball @10kg
Run 200m
40 Wall Ball
Run 300m
30 Wall Ball
Run 400m
20 Wall Ball
Run 300m
10 Wall Ball
Run 200m

New workout shorts :)

• 75 Hollow Rocks

• 10/9/8/7/6/5/4
  Decline(125)/Flat(95)/Incline(75)/DB Fly(35)

• 75 Situps

240

5x Clap push-ups +1x every minute
Follow by 54lbs 15x KB swings
For as many rounds as you can go

Outlaw WOD 121229:
BB Gymnastics

20 minutes to establish a 1RM Clean & Jerk.
- Hit 275lb on first attempt, then failed 290 x 3. Clean was good, just wasn't dropping underneath the bar well.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% (255 lb.)
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% (275 lb.)
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90% (285 lb.)

Conditioning

Row 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Row 800m

For time.

• Time -- 18:41

Outlaw WOD 121228:
Strength

1) Every 30 seconds for 5:00 (22 total reps):

2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension (255 + blue band doubled)

2a) Bench Press: 10 minutes to work up to a heavy single.
- Did 275 then jumped to 320 for a PR to no avail... did this after everything else though

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
- PR @ 102 lb.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Time -- 10:17

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers (170lb), rest 45 sec.

Snatched in the garage... hit 175lb cleanly, but couldn't get any higher

1000 meter row
30 Thrusters
20 Pullups

9:35

5 RFT

10 PushUps
20 Squats
300 Meter Row

14:59

Strict Press @ 82#
Back Squat @ 145#
Dead Lift @ 175#

Total = 402