July 7th

WOD 120629:

BB Gymnastics
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

Fot up to 210lb's.  Form was very bad.  Went back to 185lb's to work on form.  Need to be quicker and work on bending back knee and getting front foot out further.  Stay on heels through push off. Did this off the rack

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

Bands were 150lb's.  + 275 bar weight

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

Had to use barbell.  165lb's, (bench with no back supprt)

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep.

Conditioning - 6:48
“King-Kong”
3 rounds for time of:
1 Deadlift @ 455/300# - 365
2 Muscle-Ups - bands
3 Cleans (full squat) @ 250/165# - 185
4 HSPU

Scaled down.  Deadlifts were suprisingly hard.  Could have been from10 earlier sets + being drained from 90 degree temperature

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.