27Apr12: friday outlaw training continued

We are still 1 week behind.  I plan to do WED WOD, mostly cause my jump rope's not in yet.
Also, clear your calendar.  JMFJ has thrown down the gauntlet for motor city's event on June 30th.   Start getting serious about form now.


WOD 120420:
BB Gymnastics/Conditioning
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.
2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 135/95# – rest 30 sec.  (GO HEAVIER IF  YOU CAN)

Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

Conditioning
3 rounds for time of:
15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 50/35
5 Dead hang Pull UPs
5 Dips


Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.

Strength
1) 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.