WOD 121210

BB Gymnastics

1) Snatch:
3X1 @ 80% - 125#
2X1 @ 85% - 130#
2X1 @ 90% - 135#
5X1 @ 80% - 125#
- rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
***Based on 1RM of 155#

2) Clean & Jerk:
3X1 @ 80% - 150#
2X1 @ 85% - 160#
2X1 @ 90% - 165#
5X1 @ 80% - 150#
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
***Based on 1RM of 185#

Conditioning
8min AMRAP
5 Ring Dips
10 Slam Balls @ 50#

7 rds + 2 dips


First day back on Outlaw. Scaled Oly work to lower 1RM to get used to the reps again. Paced the metcon w/ 10-20 secs rest between rds. Feels good to be back.