2013 CROSSFIT GAMES!

Tuesday, June 12, 2012

WOD - TUESDAY, JUNE 12TH 2012

- FOLLOWING THE OUTLAW WAY PROGRAMMING!


STRENGTH
* 7X2 - 2 CLEANS AND 2 SPLIT JERKS OFF OF HIGH BLOCKS
- DO BOTH CLEANS THE BOTH JERKS
RD1 - 175
RD2 - 185
RD3 - 205
RD4 - 215
RD5 - 225
RD6 - 235
RD7 - 240

** BACK SQUAT OFF OF 3RM OF 365
1X8@75% - 275#
1X5@85% - 310#
1X3@90% - 325#
1X3@95% - 345#
1X3@95% - 345#

*** PUSH PRESS 5X3 - GO AS HEAVY AS POSSIBLE
SET 1 = 185#
SET 2 = 205#
SET 3 = 215#
SET 4 = 225#
SET 5 = 235#X2 FAILED ON MY 3RD (NEW PR FOR 1)

**** 5X3 - 3 SECOND PAUSE AT THE BOTTOM ON EACH REP - FRONT SQUATS - GO AS HEAVY AS POSSIBLE
SET 1 = 185#
SET 2 = 205#
SET 3 = 215#
SET 4 = 225#
SET 5 = 235#

* FIRST TIME DOING THESE SO DEF A NEW MOVE FOR ME.

WOD
4 ROUNDS EACH FOR TIME W 2 MIN BREAK
200M RUN
20 C2B PULLUPS
50 DOUBLE UNDERS

RD 1 = 1:25
RD 2 = 1:23
RD 3 = 1:23
RD 4 = 1:24

* C2B PULLUPS ALL UNBROKEN!

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