Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

55# help PU
Time approximate

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes

Warm up
Run
My pullovers
Bridges

Dead lifts
Hspu
Run

Outlaw 10.23.2012 -

BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

Failed at 300#. Dropped the weight to 225# and tweaked my wrist cleaning it up to rack on the squat rack. Taking a week off.

Conditioning - Didn't do this after the Back Squats.
3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

Super-Light work on AirDyne

10 minutes at level 4

a few double unders

a few pushups

a few TGU

Worked on clean and jerk technique up to moderate weight. (Finished at 245)

Conditioning:

5 rounds for time:

5 HSPU
5 OH Squat (135)
30 double unders

12:02
- HSPU kill me... Got squats unbroken every round and double unders were good.

Strength/Skill

Snatch - 75% x 2 x 4@ 75#, 75#, 95#, 95#
Jerk - 84% x 3 x 2, @ 115#
84% x 2 x 2 @125#
Back squat - 90% x 2 x 4 @ 185#, 195#, 195#, 205#

WOD

AMRAP in 7min of:

5 KB swings (2pood/1.5pood) 2pood

10 DB thrusters (40#/25#) 40#

15 DU/ 45 SU Single Unders

I only scaled to the single unders. Finished with 3 +14

5x5 Clean Pulls (65, 75, 85, 95, 105)

8x 1 hang clean and 2 front squats (65, 65, 75, 75, 85, 85, 95, 95)

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)
(first time using just one band for pullups!)

100 weighted situps (used 25 pound plate)

Warm Up:
2x
10 American Kettle Bells (1 pood)
10 Russian Kettle Bells (1 pood)
5 Kettle Bell Snatches each side (1 pood)
10 Push Ups
10 Sit Ups

Mobility:
Pain ball on feet
Hip flexor on wall

MetCon:
5-10-15
Back Squats 225 lb./135 lb.
Box Jumps 48"/36"

Rep schemes that go up instead of down suck ... just sayin'

Strength:

Front Squats - 4x185, 4x205, 4x225, 4x245 (left quad flaired and had to stop)

Metcon:

15 Min AMRAP: 10 Thrusters (95lbs), 10 T2B, 10 KBs (70lbs)

Result - 5 Rnds plus 20 reps (170 reps)