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