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

Total = 402

5 RFT

10 PushUps
20 Squats
300 Meter Row

14:59

7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds with rest between rounds to load up.
-The goal is to work up to max load on the 5th round. There will be no time component for this WOD.

Break up or combine the movements any way as long as the following rules are met:

NO RESTING ON THE GROUND (even to re-grip) <a href='/journal/movements/1069'>du</a>ring each round
<a href='/journal/movements/5'>Power Clean</a>s starts at the ground and finishes standing with full <a href='/journal/movements/443'>hip extension</a>
Squat <a href='/journal/movements/11'>Clean</a>s or <a href='/journal/movements/14'>DeadLift</a>ing to <a href='/journal/movements/54'>Hang Power Clean</a>s are acceptable
The squats have to go BELOW parallel
<a href='/journal/movements/2320'>Presses</a> finish with lockout overhead, <a href='/journal/movements/4'>Push Jerk</a>s are acceptable

Maastaveto 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
Etukyykky 5x3
Penkkipunnerrus, kapea ote 6x2 (noin 80% max painoista, räjähtävästi)
Pystysoutu 4x8-15
Muutama sarja hauista, koska perjantai :)

For Time
1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.

1000 meter row
30 Thrusters
20 Pullups

9:35

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

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.

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

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