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!!!