Outlaw from 25.12.2012

Either…

150 Burpees for time

-or-

Run 5k

• Score: 150 Burpees - 8:06 min

Outlaw 26.12.2012

BB Gymnastics

1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).

• Score: 80 kg (94%)

2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).

• Score: 105 kg (91%)

Strength

15 minutes to work up to a heavy HBBS.

• Score: 160 kg (96%), felt easy but knees still fall inside

Conditioning

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 8X50m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 95-100% RPE.

• Score: skipped

Outlaw 24.12.2012

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

• Score: 1RM = 85 kg

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:
Row 250m
10 Burpees
30 Double-Unders
Rest 1:1

• Score: 1:32/1:31/1:35/1:42/1:38

Outlaw 22.12.2012

“The 12 Days of Outlaw 2012″

Compare to 111224
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
For time.

• Score: 46:42 min
• ab Runde 3 C+J mit 90 kg aber FS 3x4x100 (ohne rack)
• Bou: 31:xx min fucking rx'd

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Outlaw 21.12.2012

Strength

1) Every 15 seconds for 5:00 (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

• Score: 1RM 170 kg

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this

2a) Bench Press: 3X10 – heavier than last week, rest 1:30

• Score: 91x9/85x9/80x8

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

• Score: 1ox16kg/10x16/8+1+1x16

Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.

Conditioning

3 rounds for time of:
30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#

Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.

• Score: 6:33 min

Midline

1a) 3XME Strict T2B – rest 45 sec.

• Score: 10/6/5

1b) 3X10 Strict GH Raise – rest 45 sec.

• Score: rx'd

Outlaw 18.12.2012

BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 sec

• MOD: HSn
• Score: 5x2x75 kg

2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

• MOD: HCl+J
• Score: 5x2x85 kg

3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec.

• Score: 3x5x45 kg

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

• Score: 3x5x75 kg

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – heavier than last week, rest as needed.

• Score: 140 / 145 / 145x7

Conditioning

ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 Pullups
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 KBS 32/24kg
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU

• Score: 12+2(GGW verloren)/4:25/5:36/1+6

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.

Outlaw 17.12.2012

BB Gymnastics

 

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

• Score: 1RM = 85 kg, 3 fails @ 90%

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

• Score: 1RM = 115kg, no fails

Conditioning

4 minutes ME Burpee Box Jumps 20″
*Rest 2 minutes.
4 minutes AMRAP of:
20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

*Rest 2 minutes.
2 minutes ME Burpees

• Score: 52/2/40

Midline

3 X 20 UB GHD Situps – rest 60 sec.

• Score: rx'd 

Outlaw 15.12.2012

BB Gymnastics

20 minutes to establish a 1RM Snatch.

• Score: 80 kg

20 minutes to establish a 1RM Clean & Jerk.

• Score: 105 kg, 3 x 115 kg Clean 

Strength

Front Squats (based off 121201):
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%

• Score: 1RM = 145 kg, no fails

Conditioning

“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

• Score: 8:55 min

Outlaw 14.12.2012

Strength

1) Every 40 seconds for 6:00 (20 total reps):
2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

• Score: 1RM = 170 kg

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

• Score: 90/9x90/8x88+2x85

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

 

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#
-then-
Row 100 Calories
For time.

• Score: 14:50 min (Row: 5:11 min) @ 77kg PP

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.

• Score: 5/4/4

1b) 3X10 Strict GH Raise – rest 45 sec.

• Score: rx'd

Outlaw 12.12.2012

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)

• Score: 1RM = 85 kg, 2f

2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)

• Score: 1RM = 115 kg, 0f

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

• Score: 5 x 105 kg

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec.

• Score: 5 x 70 kg

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

1c) 4X5 Split Press – heavier than last week, rest 45 sec.

• 4 x 58 kg

Conditioning

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

• Score: Row 1:39/1:40/1:40/1:40

Outlaw 11.12.2012

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds

• Score: 70@3f/70@1f/70@1f/65/67

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

• Score: 91/92/92/92/92 
• MOD: 5x1

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec.

• Score: 50/40/40

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

• Score: 70/70/70

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

• Score: 120/125/135

Conditioning

Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.

• Score: Row 111/101/101/98/106/106/105/100 m
• Score: Burpees: 10/10/8/7/10/9/7/9

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

Outlaw 10.12.2012

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

• Score: 1 RM = 85 kg, 1 fail @ 85%

2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

• Score: 1 RM = 115 kg, no fails

Conditioning

“Elisabeth” (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.

• Score: 5:52 min (-2s)

Midline

Accumulate 4 minutes of L-Sit Holds.

• Score: acc. just 1:30 min

Outlaw 08.12.2012

BB Gymnastics

15 minutes to establish a 1RM Snatch

• Score: 80 kg

15 minutes to establish a 1RM Clean and Jerk.

• Score: 105 kg

Strength

Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

• Score: 1RM = 145 kg, no fails

Conditioning

3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

• MOD: 80 kg Sled wegerm umbauen, 80 kg HPC
• Score: 07:xx min

Outlaw 07.12.2012

Strength

1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

• Score: % based off 170 kg, rx'd

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.

• Score: % based off 105 kg
• @ 100% : 1st 1xhelp, 2nd 1xfail + 1xhelp, 3rd skipped

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1

• Score: 2:32 / 2:34 / 2:56 / 2:06
• Letzte Runde war die einzigste mit Butterfly Kip. Die anderen waren mit DipKip (lol... Tipkick)

Midline

1a) 3XME UB T2B – rest 45 sec.

• skipped

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

• skipped

Outlaw 04.12.2012

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds

•  Score: 65/65/67/67/70/72/74

2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

• Score: 90/90/90/90/90/90/90

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

• Score: 1RM = 167 kg, no fails

 2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

• Score: 1RM = 145 kg, no fails

Conditioning

8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg

• Score: 5 rounds

Outlaw 03.12.2012

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups
For time.

*Strict 20 minute time limit.

• Score: bis 13 Double KB Snatches, rx'd

Outlaw 01.12.2012

BB Gymnastics

3 attempts to establish a 1RM Snatch.

•  Score: 85 kg, PR um 2 kg

3 attempts to establish a 1RM Clean & Jerk.

• Score: 115 kg, "PR" um 3 kg
• war drunter, hatte es auch im fest überm Kopf, leider dann seitlich weggekippt. Lass es trotzdem als PR gelten

Strength

15 minutes to establish a 1RM Front Squat.

• Score: 145 kg, PR um 5 kg

Conditioning

100′ Farmers Carry 135/95#
40 HSPU
100′ Farmers Carry 135/95#
30 HSPU
100′ Farmers Carry 135/95#
20 HSPU
For time.

• Score: 13:06 min, rx'd

Notes: Farmers Carries should be performed with two barbells. The 100′ should be broken into a 50′ down and back. HSPU are Regionals standard.

Outlaw 30.11.2012

Strength

1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

• Score: 1RM 170kg, rx'd, mittig durch lilanes und grünes Band

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this 

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

• Score: % based off 105 kg, jeweils letzte Wdh. der 100%-Sätze mir Hilfe und Rücken Weg von der Bank

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

• Score: 1 RM = 112 kg, WOD @ 90 kg, rx'd 
• MIT Jerk, Rücken hält
• alle Brpees weg innerh. der 10 Min
• aller letzter Jerk fail

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.

• Score: rx'd

1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

• MOD: 3x15 Köcker GHR

Outlaw 28.11.2012

BB Gymnastics

1) Every 45 seconds for 5 minutes
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

• Score: 1RM = 83 kg, no fails

2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

• Score: 1RM = 112 kf, no fails

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

•  Score: 102/102/102/102

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

• Score: 80/70/70/70, leich aber bessere Technik

1c) 4X5 Split Press – heavier than last week, rest 45 sec.

•  Score: 57/57/57/57

Conditioning

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

•  Score: 1:10 / 1:11 / 1:15 / 1:12, no penalty

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

Outlaw 27.11.2012

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds

•  Score: 1 RM = 83 kg, no fails

2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

• Score: 1 RM Clean = 117 kg, no fails
• No Jerk

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

• Score: 1 RM = 167 kg, no fails

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

• Score: 122/122/122/122/122
• "schön" sieht anders aus @ letzten 3 Sätze

Conditioning

2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories

• Score: 51cal / 3+19 / 4 / 40cal

M/F/S - 4/5/2

Outlaw 26.11.2012

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.

• Score: 1 Rm = 83 kg, 1 fail

2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

• ohne J
• Score: 1 RM CLEAN = 115 kg, 1 fail

Conditioning

 

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.

• nur 4 MUs in Rudne 3, 1.R MUs unbroken, 2.R. 6 MUs unbroken
• Score: 14:20 min

Outlaw 24.11.2012

BB Gymnastics

20 minutes to establish a 1RM Snatch.

• Score: 83 kg (PR by 1 kg)
• saß schon unter 85 kg

20 minutes to establish a 1RM Clean & Jerk.

• Score: 117 kg Clean (PR by 2 kg)
• kein J wegen Rücken
• kanpper fail bei 120 kg

Conditioning 

2 min ME Front Squats @ 80%

*Rest 2 minutes.

10 min AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#

*Rest 2 minutes.

2 min ME Front Squats @ 80%

• 1 RM FS = 140 kg
• Score: 15 FS / 5 + 31 reps / 12 FS

Outlaw 23.11.2012

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

• Score: 1 RM = 170 kg

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% –
 based off heaviest set from 121116, rest 60-90 seconds.

• Score: heaviest set of 16.11.2012 was 105 kg, no fails but very last rep, the ass came up

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

•  Score: 15-17-8/12-15-6/13-11-6
• 24 kg KBs instead of DBs

Midline

5 min alternating BB TGU 95/65#

• Score: 0,75 x 43 kg, 1-1 x 33 kg

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.

Outlaw 21.11.2012

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

• Score: 1 RM 82 kg, no fails

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

• 1 RM CJ = 112 kg, 1 RM Clean = 115 kg
• Score: took 1 RM Clean, no fails

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec.

•  Score: 100/100/100/100

1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec.

•  Score: 87/87/87/87

1c) 4X5 Split Press – heavy, rest 45 sec.

•  Score: 50/55/55/55

Conditioning

Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

•  Score: Row: 3:32 / 3:31,8 / 3:31,3 , Damper 7,5 , ~1:45/500m pace

Outlaw 20.11.2012

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.

• Did HangSnatch
• Score: 70 kg

2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.

• Did Hang Clean
• Score: 100 kg

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

• 1 RM = 167 kg, no fails

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.

• Score: 110/110/115/115/115/115/115

Conditioning

Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.

• Score: 12:44 min

Outlaw 19.11.2102

BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.

• Score: 1 RM 82 kg, no fails

2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

• Score: 1 RM 112 kg, ohne Jerks wg. Rücken

Conditioning

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups

• Score: 9:00 / 3 MU

Outlaw 16.11.2012

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

• Score: 1 RM 170 kg, rx'd

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this 

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

• Score: 105/105/105/105/103/103/100

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:
7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

• Score: 16:24 min 
• Erste Runde 7 MU UB (PR!). Letzte Runde nur 4 MU, weil ich ca. 5 Min lang keinen mehr geschafft habe

Outlaw 14.11.2012

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).

• Score: 60 kg

2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

• Score: 90 kg ohne Jerk

 Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.

•  Score: 67/67/67

1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.

•  Score: 87/87/87 nicht ganz sauber

1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

•  Score: 50/55/55

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

• Score: rx'd

M/F/S - 2/3/2

Outlaw 13.11.2012

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec

• Score: 75/75/75/75x1/75x1

2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec

• Score: 90/95 2xJerk fail/90 1xJerk fail/90 just clean/95 just clean
• hatte zu sehr angst um meinen Rücken

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

• virtuelles 3 RM = 90% of 167 kg = 150 kg
• reales 3 RM (aber kurz nach Verletzungspause) = 147 kg
• Score: 120/120/120/130/130/130

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

• Score: 120/120/120/120/120

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total time.

• Score: 133 DUs/ 3:34 min @ 1k / 1:58 min @ DUs / 1:34 @ 500m / Total: 8:52 min

M/F/S - 4/3/2

Outlaw 12.11.2012

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.

• Score: 1RM 82 kg, no fails

2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

• Score: 1 RM 112 kg, no fails

Conditioning

3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1

• Score: Total Time: 13:10 min / By rounds: 2:19 - 2:25 - 3:28

M/F/S - 2/2/2

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20″ box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.

Outkaw 10.11.2012

BB Gymnastics

20 minutes to establish a 1RM Snatch.

• Score: 80 kg

20 minutes to establish a 1RM Clean & Jerk.

• Score: 100 kg C+J / 110 C ohne J wg. Rücken

Conditioning

4 rounds for time of:
5 Back Squats @ 250/165#
10 KB Push Press @ 24/16kg (1 KB each hand)
150′ Prowler Shuttle Push @ 165/125#

• Score: 9:45 min

Notes: The Prowler Shuttle Push should be performed using the high handles to push 75′ down, and the low handles to push 75′ back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

Outlaw 09.11.2012

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

•  Score: 1 RM = 170 kg
• Setup: Mittig Grünes und lilanes Band

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this 

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

• Score: 95/97/97/100/100
• Dave fixed my BP-Shoulder-Elbow issues. 100 kg never felt that easy!!

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute

•  Score: 48-5 / 47-7 / 46-6 / 46-6

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: rx'd

1b) 3X20 UB GHD Situps – rest 60 sec.

• Score: rx'd

M/F/S - 2/2/2

Outlaw 07.11.2012

BB Gymnastics

1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).

• Score: 60 kg

2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

• Score: 90 kg
• ohne Jerk wegen Zerrung im Rücken

Strength

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec.

• 60/60/60

1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.

• Score: 10/10/10 viel zu leicht

1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

• Score: 24/24/24

Conditioning

4X400m Run – Rest 1:1 (all out efforts)

• Score: 1:08 / 1:22 / 1:23 / 1:25
• nicht auf 400m Bahn

M/F/S - 5/5/5

Outlaw 06.11.2012

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.

• Score: 70/70/70/70/70/70f/70

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.

• Score: 90 no fails

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

• Score: 1RM HBBS = 167 kg, no fails

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

• Score: 120 kg, no fails

 Conditioning

7 minute AMRAP of:
50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.

• Score: 3 + 55

M/F/S - 3/5/2

Outlaw 05.11.2012 - 16/1

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

• Score: 1RM = 82 kg, no fails

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

• Score: 1RM = 112 kg, no fails

Conditioning

3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#

• Score: 14:21 as rx'd

M/F/S - 2/2/2

Outlaw 03.11.2012

BB Gymnastics

20 minutes to establish a 1RM Jerk.

• Score: 110 kg

Conditioning

5 Rope Climbs 15′
20 Wall Ball 20/14#
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#
For time.

• Score: 14:21 min @ 60 kg HSqSn

Outlaw 02.11.2012

*This is a version of Outlaw Open workout #3.

5 minutes to establish a Max Height Box Jump.

• Score: 110 cm

-then (no break)

Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#

For time.

Women-

9-7-5 of:
Muscle-Ups
Front Squats @ 170#

For time.

• Score: 110 cm

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-
5 minutes to establish a Max Height Box Jump.

• Score: 12-12/6 as rx'd
• MOD: used rack

Outlaw 31.10.2012

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:

Establish a 3RM Power Clean.

• Score: 7:00 min / 98 kg

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:

3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

• Score: 7:45 min / 20-14-13

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:

Establish a 1RM Bench Press.

• Score: 6:50 min / 105 kg

M/F/S - 2/3/2

Outlaw 30.10.2012

Strength

20 minutes to establish a 1RM High-Bar Back Squat.

• Score: 167 kg (PR by 2kg)

Conditioning

3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
*Rest 10 minutes.
3 X ME UB Pullups – rest as needed.

• Score: 3:18 min / 17-7-6 Strict PullUpos @ 1 Min rest

M/F/S - 2/2/2

Outlaw 29.10.2012

BB Gymnastics

15 minutes to establish a 1RM Snatch from blocks (just above the knee).

• Score: 85 kg

Conditioning (pain threshold training)

Compare to 120211
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

• Score: 3:00 / 3:10 / 3:13 / 3:11 / 3:00 min

M/F/S - 2/2/2

Deload Week

This, my friends, is the mythical “de-load” week you have all been dreaming of. We’ll test a few things (not expecting gigantic PRs), and take a week to transition into a full 16 week cycle that will lead up to the beginning of the season. Enjoy, maybe you can get out of the gym under an hour, or maybe you’ll still hump the foam roller for 30 minutes like a Burnese Mountain Dog in heat.

Outlaw 27.10.2012

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• Score: 82 kg (PR by 2 kg)
• saß schon 2mal unter 85 kg!

2) 20 minutes to establish a 1RM Clean and Jerk.

• Score: 112 kg (PR by 5 kg)

Strength

Front Squat – based on 121006:
2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

• Score: 1RM = 140 kg
• no fails, aber 95 % war schon schwer -> runder Rücken!

Conditioning

“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

• Score: 25:30 min

M/F/S - 5/7/4

Outlaw 26.10.2011

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes

• Score: 1RM = 80 kg, 3 fails
• didn't notice "*rest 2 minutes"

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

• Score: 1RM = 107 kg

Conditioning

2 minutes ME KB Snatch 24/16kg
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg

• Score: 27L + 27R / 3rounds + 36 /  25L + 27R

M/F/S - 3/5/4

Outlaw 24.10.2012

15 minutes to establish a 1RM Overhead Squat.

• Score: 100 kg PR by 10 kg
  

Notes: Enjoy this, you’ll never see it again.

“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
For time.

• Score: 3:47 min  PR by 61 s

 
*Rest as needed (but don’t be a pussy).
 
“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

• Score: 16:43 min
• started clock with Fran. Started DT @ 20:00 min

M/F/S - 6/9/8

Outlaw 23.10.2012

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

• Score: 1RM 107 kg, no fails

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score:  86/86/86

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

• Score: 66/66/66

Strength

High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

• Score: 1RM 163 kg, no fails

Conditioning

3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

• Score: 13:40 min

M/F/S - 4/7/7

Outlaw 22.10.2012

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

• Score: 1 RM 80 kg

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

• Score: 95/95/95

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

• Score: 70/80/80 (80 kg war fast "heaviest")

Skill

10 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
For time.

• Score: 14: 40 min 
• 50 KBs am Stück für 1:40 min...

M/F/S - 3/5/2

Outlaw Medley 20.10.2012

BB Gymnastics from Monday 15.10.2012

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 80 kg, no fails

BB Gymnastics from Tuesday 16.10.2012

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 107 kg, no fails

Strength from Tuesday 16.10.2012

High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

• Score: 1 RM LBBS 163 kg, no fails

Conditioning from Saturda 20.10.2012

7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders

• Score: 2 Runden (scheiss MU....alle einzeln)

M/F/S - 2/2/2

Outlaw 10.10.2012

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 65, restl. mit 67

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 90 straight

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.

•  Score: 24/24/24

1b) 3X15 Reverse Hypers – heavy, rest 30 sec.

•  10/10/10

1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

•  50/50/50

1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

•  ME MU: 6/4/2 (slipped @ 3rd rep)

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

Outlaw 09.10.2012

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.

• Score: 1 RM 107 kg, no fails

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 84/84/84

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

• Score: 64/64/64

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%

• Score: 1 RM 163 kg LBBS, no fails

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

• Score: 8:34 min

Outlaw 08.10.2012

BB Gymnastics

1) Snatch: 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.

• Score: 1 RM 80 kg, 1 fail @ 90%

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

• Score: 67/67/67

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

• Score: 50/55/4x55

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

 

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

• Score: 17-15-25/13-15-21/13-15-20

Outlaw 06.10.2012

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.

• MOD: 15 - 20 min to establish a 1 RM Snatch
• Score: 78 kg

2) 3 attempts to establish a 1RM Clean and Jerk.

• MOD: 15 - 20 min to establish a 1 RM C+J
• Score: 105 kg, Had back pain @ 105 kg Jerk...Clean 110 kg Jerk fail
• bar came forward @ dip! keep it vertical!!

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.

Strength

Take 7 minutes to establish a 1rm Front Squat, then:

• Score: 104 kg PR by 7 kg

2 reps every 30 seconds for 7 minutes @ 75% of above.

• 105 kg, no fails

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
For time.

Notes: A touch on the top of the box is not required, but it is allowed.

• Score: skipped conditioning

M/F/S - 2/2/2

Outlaw 03.10.2012

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.

• Score: 60 kg

2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.

• Score: 80 kg

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec.
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

• Score: skipped conditioning

M/F/S - 2/2/2

Outlaw 02.10.2012

BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

•  Score: 1 RM = 107 kg

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

•  Score: 82/82/82

2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec.

•  Score: 50/60/60

Strength

 
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

• Score: % of 1 RM LBBS = 163 kg, no fails

Conditioning

Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1

• Score: skipped WOD

M/F/S - 2/2/4

Outlaw 01.10.2012

BB Gymnastics

1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1RM = 80 kg, no fails

2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.

• Score: 60/65/65

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.

• Score: 50/55x4/55x4

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

10 minutes HS Walk & HS Walk turning practice.

Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.

Conditioning

5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups

• Score: 19:40 min (Bou: 14:xx, I really suck on every Pressing-Stuff, Jumps & PlU were easy)

M/F/S - 4/7/2

Outlaw vom 22.09.2012 nachgeholt

Saturday 60 minute competition.


*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.
 

WODs 1&2 (beginning @ 0:00):

Wod 1:

Row 500m
-rest 4 minutes-
Row 500m

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the WOD 1 4 minute rest interval complete…

AMRAP: Double-Unders

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

• Score: 1:35 min / 246 DU / 1:45 min

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.

• Score: 105 kg (110 kg Jerk fail) CLEAN PR!

 

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps
*When finished, rest the remainder of the 20 minutes.

• Score: 15:01 min

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups

• Score: 7-20 / 6-20 / 7-17

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

• Score: 2 Runden + 400m + 4 PP @ 52 kg

M/F/S - 4/4/2

Outlaw 25.09.2012

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

• Score: 85/87/87/87/87/87/87/87/f/87

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 80 kg

2b) 3X5 Split Press – heavier than last week, rest 60 sec.

• Score: 50/55/55

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

• Score: % based on 1 RM = 163kg LBBS

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:
10 UB Front Squats @ 70%
Run 400m
Rest 1:1

• Score: SKIPPED WOD

M/F/S - 4/5/2

Outlaw 24.09.2012

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.

• Score: f/74/74/74/74/74/74/f/74/f

2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.

• Score: 95 kg

2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

• Score: 70 kg

Skill

10 minutes Strict Muscle-Up Practice.

• Score: 1 und ca 15 fails @ alle strikt

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

Conditioning

Alternating Tabata of:
Ring Dips
Ab-Mat Situps

• Score: 20.15/13.12/11.15/8.14/9.15/8.13/9.14/7.14 Total: 85.112

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

M/F/S - 2/2/2

Outlaw 21.09.2012

BB Gymnastics

EMOM for 10 minutes:
1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

• % of 65 kg
•  Score: 59 kg

Strength

1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.

• 1 RM 110 kg -> 94 kg
• Score: 5/4/3

1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.

• 1 RM UHGrip 54 kg -> 41 kg
• Score: 3/3/3 @ OHGrip

Conditioning

In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

• Score: 3 rounds + 1 (5-2/4-3/2-3-2/1 @ DL)

Midline (time permitting)

5 minute AMRAP of Strict T2B.

• Score: 32

M/F/S - 3/3/2

Outlaw 19.09.2012

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 65 kg

2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 80 kg

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.

• Set Up: ABMAT + 2x10 kg
• Score: 10-1/7-8/6-6

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

• Score: 24/24/24 kg

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.

• Score: 45/45/45 kg

1d) 3X8 Good Mornings – heavy, rest 30 sec.

• Score: 65/65/65 kg

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

 M/F/S - 4/7/3

Outlaw 18.09.2012

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.

•  Score: 90 kg ABER Split Jerk wegen Rücken

2a) 3X5 Pendlay Row – heavy, rest 60 sec.

•  Score: 72 kg ABER LEIDER 5x3

2b) 3X5 Split Press – heavy, rest 60 sec.

•  Score: 40/50/52/52/52 ABER LEIDER 5x3

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

• Score: 1RM of LBBS 163 kg, no fails

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#
Rest 1:1

• Score: 2:10/2:15/2:10/2:05/2:13/2:26/2:22 min @ 75 kg

M/F/S - 2/4/2

Outlaw 17.09.2012

BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.

• Score: 67/70/72/72/72/72/72

 2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec

• Score: 90 straight

2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

• Score: 75/77/77/77/77

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters
For time.

• Score: 10:24 min as rx'd

M/F/S - 2/4/2

Outlaw 15.09.2012

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• Score: 77 kg (- 3 kg)

2) 20 minutes to establish a 1RM Clean and Jerk.

• Score: 100 kg (- 7 kg), [105kg Clean but Jerk fail]

Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.

• Score: 1 RM 132 kg, [no fails]

Conditioning

2 minutes ME Rope Climbs 15′
*No rest
7 minute AMRAP of:
7 Back Squats 275/185#
14 Target Burpees
*No rest
2 minutes ME Row for Calories

• Score: 5 Climbs, 2 rounds + 7 reps as rx'd, 38 cal

Notes: Target Burpees should be performed by touching a target 12″ above the highest reach. This is one continuous 11 minute effort. There is no rest between

 M/F/S - 7/9/6

1 RM DL vom 10.09.2012 - 170 kg (-10 kg vom PR)



170kg DL 20120910 from Il Ge on Vimeo.

Outlaw 14.09.2012

BB Gymnastics

1) 7X1 Power Snatch – heaviest possible, rest 60 sec.

• Score: 65 kg straight 

2) 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.

• Score: 80 kg straight

Conditioning

For time:
7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

•  Score: 10:52 min @ 70 kg

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

Midline

10 minutes to work up to a 1RM BB Turkish Get-up.

Notes: This should be performed as a continuous effort. Once you have performed the movement with both arms, add weight immediately and continue until time expires.

•  Score: 33 kg

Outlaw 12.09.2012

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

• Score: 60 kg

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

• Score: 75 kg

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set

• No Scores

M/F/S - 5/6/7

Outlaw 11.09.2012

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

• Score: 90/90/90/90 Jerk fail/90/90

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec.

• Score: 120/120/120/120/120

2b) 5X3 Push Press – heaviest possible, rest 60 sec.

• Score: 70/75/2x75/75/75

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

• Score: % based off of 163 kg LBBS

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
For time.

• Score: 3 reps @ 84 kg then 74 kg -> 8 min

M/F/S - 4/5/6

Outlaw 10.09.2012

BB Gymnastics:

 

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

• Score: 65 kg (81,25%) - 2+f/3/2+f/3//3/3/3

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec.

• Score: 100 kg

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.

• 70/70/75/75/75

Skill

10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)

Conditioning

3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk

• Score: 11:53

M/F/S - 2/2/2

Data Collecting (from last week)

1RM DL - 170 kg
1RM BP - 110 kg

Outlaw 04.09.2012

BB Gymnastics

EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

• Score: 75 kg

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

Strength

20 minutes to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

•  Score: 163 kg

Conditioning

1) 1 minute ME Burpees
*Rest as needed.

• Score: 30

2) 1 attempt ME UB Muscle-Ups
*Rest as needed.

• Score: 6

3) Run 1 mile

• No Score

Outlaw 03.09.2012

This is a testing week. Overall volume will be very, very low, and the intensity of every aspect of the week should be very, very high.
Tomorrow – 1RM Back Squat.

BB Gymnastics

20 minutes to establish a 1RM Jerk.

• Score:100 kg (-7 kg) *Rückrnverletzung

Notes: Any style, racks may be used.

Conditioning

“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
For time.

• Score: 6:05 min @ 100 kg

Notes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.

 M/F/S -3/3/3

01.09.2012

1RM Snatch

• Score: 75 kg very ugly 

Mood: 10!!! STFU!!!

Outlaw 31.08.2012

BB Gymnastics

 

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

• Score: 60 kg

Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

• Score: nur 70 kg wegen Rücken

Notes: These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

5 rounds for total reps:
1 min AMRAP of:
5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#
*Rest 1 minute after each round.
Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.

• Score: 20/23/22/22/23 reps

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: 5kg/5/5

1b) 3XME Hanging L-Hold – rest 60 sec.

• Score: 20/15/10s

M/F/S - 3/3/3

Outlaw 29.08.2012

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

• Score: 1 RM 160 kg

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

• Score: 1RM = 108 kg

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.

• Score: (5/2-1) / (5/2-1) / (4/2-1)

1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.

• Score: 50/50/50

1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.

•  Score: 24/24/24

1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

• Score: 10 kg/10/10

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.

 M/F/S - 4/5/2

Outlaw 28.08.2012

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

•  Score: 65kg no fails

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

•  Score 85kg no fails

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X5 Back Squats @ 75% – rest 2 minutes.

•  5RM 145 kg

Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

•  1RM 132 kg

Conditioning

1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-
1 minute AMRAP of Jerks @ 225/150#
Score is total number of Jerks and total time for Burpees. 

• Score: 
• 15 Jerks @ 50 kg (so leicht wegen Rückenverletzung)
• 20/10/12/11/10/12/10/15 - 7:53 min
• 6 Jerks @ 50 kg
• Total time: 9:53 min  

M/F/S - 4/5/2

Bonus (ca. 5 Min nach dem WOD): 1 x 400m all out: 1:15 min (ich könnte heulen)

Outlaw 24.08.2012

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

• Score: 60/62/65/66/65f@HSnBlc/65/65
• HSnBlc passt noch net so vom Catch her, zu hoch

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

• Score: 80 kg

• keine Schmerzen bepm PJ wenn ich schmal starte und breiter landen

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

 

9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

• Score: 29 min as rx'd
• War eher für die Psyche als für die Intensität

Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.

Midline

1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: as rx'd

1b) 3XME L-Sit Hold – rest 60 sec.

• Score: 30s / 20s / 17s @ Ringe, mit 95% gestrekten Beinen (Bei 100% Krampf)

M/F/S - 5/6/2

Outlaw 22.08.2012

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

• Score: 1RM = 160 kg, lila Band

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

• Score: 1RM = 108 kg

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.

• Score:mit 10kg Gewichtweste 16/12/8 *gemischt, je nach Balance

1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

• Score: 3 x 24kg KB

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.

• Score:50x3/48x4/45x5

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

• Score: mit 10 kg scheibe und Gürtel

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.

 M/F/S - 2/4/6