20120313

Outlaw WODs continue

For a few weeks now I've followed outlawcoach.wordpress.com and it has been incredible.

Today's work:
Strength

1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

Conditioning

5 rounds for time of:

6 Muscle Ups
9 Front Squats @ 185/120#

Results:

1a 168, 196, 210, 210
2a 155, 185, 200
2b 1 body weight only, +10lbs for 2&3

WOD: did HSPU w/reg standard to let a huge hole in my right palm heal up, 155 FS from the floor.
14:18

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At the old HQ, CrossFit MECCA in 2007