Outlaw 30.11.2012

Strength

1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

• Score: 1RM 170kg, rx'd, mittig durch lilanes und grünes Band

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 

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

• Score: % based off 105 kg, jeweils letzte Wdh. der 100%-Sätze mir Hilfe und Rücken Weg von der Bank

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.

• Score: 1 RM = 112 kg, WOD @ 90 kg, rx'd 
• MIT Jerk, Rücken hält
• alle Brpees weg innerh. der 10 Min
• aller letzter Jerk fail

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.

• Score: rx'd

1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

• MOD: 3x15 Köcker GHR