Posterior Shredding

"We are starting a pulling wave that I've adapted from a cycle which
was written by John Dill of CFSS (aka Outlaw 1a). There will be some
new movements that many of you may not be familiar with...

"Also, with this amount of pulling and posterior chain loading, please
make sure to get the midline/recovery work in as well."

WOD 130208:
Strength

1a) 7X2 Top Pull Deadlifts @ 85% - rest 60 sec.
\\ Take a bar out of the rack at full hip extension/top of the
deadlift and do the negative portion of the deadlift (RDL) and get the
plates as close to the ground as possible without actually touching
the ground, then pull up as explosively as possible back to top of the
deadlift. These were tough, used a double overhand grip + straps and
only did 130kg/286lb (85% would have been something around 340lb)

1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains - rest 60 sec.
\\ 132lb + ~50lb in chains (one big and one medium chain per side)

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the
1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups - heaviest possible, rest 60 sec.
\\ 0-18-18

Notes: The movement tempo should be up quickly, 3 count pause with
chin over the bar, and 3 count descent before exploding back up. DO
NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heaviest possible, rest 60 sec.
(no swing, start from a position parallel to the floor) DEMO VIDEO
\\ 0-22-22


Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap,
immediately drop down and perform ME Burpees with the remainder of the
2 minute cycle.

\\ Subbed 7 bar MUs cause rings weren't available, also cut to 3
rounds instead of 7 cause I was running out of time and wanted to get
the midline/recovery in. 17-17-16 reps of burpees.


Midline/Recovery

3X20 Reverse Hypers - medium, rest 60 sec.
\\ 30lb