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.