June 24th

WOD 120616:

BB Gymnastics

1) 7X1 Snatch off High Blocks - heaviest possible with near perfect technique, rest as needed DEMO VIDEO

145 - 180

2) 7X1 Clean off High Blocks - heaviest possible with near perfect technique, rest as needed DEMO VIDEO180

Go heavier!

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Strength

7X3 High Bar Back Squat @ 70-80% - rest 90 sec.

275 - 315

Felt very heavy

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 155/105#

Rest 1:1

D50M Driveway five times / ME UB Thrusters @ 135lb's

4 rounds (6 reps on Thrusters)

Still trying to get my conditioning back in shape

Notes: ME = Max Effort. UB = Unbroken. Now don't fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

outlawcoach | June 15, 2012 at 9:58 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120616

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