121009

This isn’t the first video I’ve posted featuring 17-year-old Johnny Medina III. It is, however, the best. It’s not only the best Johnny Medina III video, it may be the best video HQ has ever posted.

We are proud to call you an Outlaw, Johnny. Keep the hood up.

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WOD 121009:

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders