Pause 07.10. - 12.1.-2013

Warum?! DARUM!

Outlaw Do 03.10.2013

Conditioning

5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

• lost the piece of paper I noted the score on

Outlaw Mi 02.10.2013

BBG

1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).

• 75 kg

2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).

• 90 kg

3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).

• SKIPPED (shoulder issues)

4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.

• 130 kg

4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.

• 70 kg

Lowlands Qualifier 05.10.2013

WOD #1

AMRAP 8min

3 rds of:

• 3 PullUps
• 3 T2B

then

• Rd1: 1 HSPU
• Rd2: 2 HSPU
• RdX: X HSPU

• Score: 141 reps

WOD #2

 in 5 Min 2 RM HangSntach

• Score: 83 kg

WOD #3

 AMRAP 12min

Buy in 50 WallBalls

5 BarFacing Burpess
10 PC
15 S2O

• Score: 204

Outlaw Di 01.10.2013

BBG

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed.

• 87 kg

Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.

• 1RM 167 kg
• 1x5x110 kg
• 1x3x116 kg
• 1x2x132 kg
• 1x2x149 kg
• 1x1x159 kg
• 1x1x172 kg FAIL

Conditioning

12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#

• II+40

Outlaw Mo 30.09.2013

BBG

1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

• 75 kg

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

• 68/72/75 kg

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.

• SKIPPED

3b) 3X10 GHD Hip Extension – rest 60 sec.

• SKIPPED

Conditioning

For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.

• 25/25/15/15/10/10/7/7/5/10/10/10/14