Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
Midline
1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
-
S:
1) 250#
2) 215-230-240-255# – No failures, no assistance. Much better than last week.
C:
C&J based on 300# max. TOUGH percentage for this WOD.
1: 245# x3
2: 245# x1 – smoked, dropped weight. Happy I got one after the burpees though.
3: 220# x2
4: 220# x2
5: 220# x1
Midline:
Done
Disappointed about the conditioning. I forgot to time the burpees because I was more focussed on trying to game my C&J’s and time so I could do it as RX’d. The weight was too much for me today and couldn’t risk taking 2 steps back on the shoulder rehab.
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