WOD 120515:

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.
     185 x 185 x 185 x 185 x 185

Strength
15 minutes to establish a 3RM Back Squat.
     205 x 225 x 245 x 275 x 280F on 3rd rep

Conditioning
Tabata:
Pullups
Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.
       6 x 15 x 1 x 14 x 0 x 11 x 1 x 6

*Rest 5 minutes.

2 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

      3 Rope Climbs x 24 Burpees x 1 Rope Climb x 23 Burpees


Ankle started acting up on second round of rope climbs, finished that climb and stayed off it. 




EXTRA RN WOD

5 Rounds
Run 400m
20 Pullups
10 HSPU
10 Pistols, alternating

      26:30



Very happy w/ the time considering it was after working all the same things earlier in the afternoon. All HSPU unbroken (a first), last round of pullups was broken up because of an "almost" tear on my hands.