WOD 120501

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
     165 x 165 x 165 x 165 x 165
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
     145 F on 2 reps x 125 F on 1 rep x 125 x 135

Jumped straight from C&J into SB, should of done a few reps to get a feel for it and would of had less failed reps

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
     185 x 185 x 185

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
      12 x 6 x 7

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.


Deadlifts were fine, can increase by 5# next time this comes up. Hands/calluses were killing me, could of knocked out a few more reps if I wasn't worried about tearing.

Conditioning

3 rounds for total reps of:

2 minute AMRAP of:

30 OHS @ 65/45#
60 Double-Unders

Rest 2 minutes after each round.
     Round 1: 30 OHS + 53 DU
     Round 2: 30 OHS + 47 DU
     Round 3: 30 OHS + 12 DU


Legs tender from yesterdays squats.