Outlaw WOD 7-27-12

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec. @ 225#

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes. @205#

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

4 rounds plus 18 reps

Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

It felt good to be back in the box after 4 days off. Those days off were much needed from the 6 days in a row of Outlaw WODs and last Saturday's max day on the snatch and clean & jerk followed by Fran. New PR's in all three for me. 165# snatch, 260# clean and jerk, and I Rx'd Fran for the first time and broke 5 minutes with a time of 4:58.

As for the WOD above, I was feeling pretty good until we hit the GHD machine. I've always been weak on this machine as it targets your core (abs), glutes, and hamstrings. After round 2 I had to basically finish up with sit-ups as my lower back started to hurt. Frustrating but getting somewhat better at these.