Make Up

WOD 120515:

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.
Strength
15 minutes to establish a 3RM Back Squat.
Conditioning
Tabata:
Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

 Not enough time for second part of conditioning

BBG
215#

S
325#
Failed rep 3 @ 335#

C
Tabata:
Max Strict: 10
Max Kipping: 13
Low Strict: 4
Low Kipping: 7

Work Capacity

Tabata
Row
Bear Crawl
Dip Hold
Air Squat
Sit Up

Row: 66 cals total
Dip Hold: No failures
Air Squat: 19 reps
Sit Ups: 9 reps

Then:
100 Push Ups as fast as possible
50 four count flutter kicks

5x10 Strict Pull Up

Strength Endurance / Work Capacity

Tabata intervals
Ball Slam @ 30#
Parallette Push Up
GHD Sit Up
KB Swing @ 53#

Score: 8, 7, 5, 11