120515

What if a world class lifter, who was at an ideal BW, decided he wanted to be a competitive exerciser?

Maybe someday we’ll find out.


Ummm… I love Jason as much as the next heterosexual man, but aren’t you guys a little sick of seeing him everywhere? God forbid he wins the whole fucking thing. They’ll carve his freshly shaven abs into Mt. Rushmore.


WOD 120515:

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

97 responses to “120515

  1. Fucking Hell Yeah! Caleb is my coach; training partner. Super nice, inspiring fella.
    And from what I’ve seen so far, he’s gonna do just fine at competitive exercising…

      • Chris, is that you?
        I wasn’t following OUTLAW, was doing a pretty intense O-lifting cycle training for a masters level comp. But then we decided to go for it; probably regionals/games induced craziness. When you are Snatching/C&J-ing next to someone 2/3 your weight moving 1.5-2x the load you are – it’s fucking humbling.
        …and inspiring!

        • Chris, wassup!?
          Bicep seems to be holding up OK. Pull-ups and rope climbs today. Did some muscle-ups the other day. It still ‘feels’ (a lot probably mental) tweaky, but I am going for it.
          The first week adapting to this program had everything else hurting, which was a great distraction.
          How’s the new little one? and the family?
          Spencer did an L-pull-up off the barbell racked low the other day. It was legit badass-ery! (@20 months, LOL)

  2. Figure I’d ask this here because it’s a safe place, unlike most internet forums.

    So my, and probably a bunch of other peoples, season is over. Is there an Outlaw approved ‘I’m-going-to-put-conditioning-on-the-back-burner-and-lift-heavy-shit-and-get-strong-as-for-the-next-month-or-two-and-hopefully-gain-some-weight’ program? Like I’m talking maybe doing 1 or possibly no metcons at all. We all know that there’s no fast track to putting on teh size and strength like dumping metcons for a bit, and in my own personal experience doing this conditioning comes back quick; I just want to use any time off conditioning as best as possible. Plus it’s a nice mental break. I figure there’s no time to do it like the present for those of us who aren’t going to the games.

    Like maybe just Back Squat 3x a week (always wanted to try out Russian Squat), Oly lift, some powerlifting, and assistance/gymnastics work here and there?

  3. BB Gymnastics @ 93kg
    3RM Back Squat = 135kg

    Conditioning:
    ME Rope Climbs= 8,7,6 accents
    ME Burpees= 30,30,31 reps

    M= 1, F= 2, S= 2

  4. Seeking thoughts on injury related question –

    I’ve been complaining about my left knee for the past week or so. I was referred to a knee doc whose next available “new patient” appointment is four weeks from today. This is fucking ridiculous, so I figured that I’d poll the Outlaw community for non-clinical opinions while a) wait to see the doc or, b) it gets better on its own.

    I’ve been guessing ITBS because the pain is most acute when I bend, not rotate. Some swelling on the inside of my knee makes me worry about a meniscus tear, so here are the symptoms:

    1. Primary location of pain — Behind and outside of knee
    2. Swelling — moderate swelling around entire knee, has been decreasing with ice, foam rolling
    3. Pain triggers — Bending knee (onset earlier when weight bearing), going down / up stairs
    4. Pain type — mostly dull ache, but can be sharp when bent quickly / weight bearing
    5. Other — Some tenderness on inside of kneecap where there is still some swelling

    Symptoms began around the time of the high volume OHS / DU workout, subsided, and then were inflamed again after last Friday’s workout — have gotten better with rest, ice and foam rolling.

    All thoughts / similar experiences appreciated. Also, any referrals to a good sports med guy in NYC who isn’t busy treating scores of 50-year old triathletes would also be appreciated.

    • It sounds like you already have it narrowed down to the same two I would guess at of ITBS and meniscus tear. I might add Patella tendonitis in as well. If you haven’t already, check out the Mwod’s for each of those. Other than that all I’ve found to work (I’ve done all these injuries separately) is pre heat with rice, ice after, and eat lots of jello or other collagen foods. With a meniscus tear you will probably told to take off at least a month. ITBS and Patella are easy fixes (fixes are the mwods). Wouldn’t hurt to always wear some sort of compression as well when working out till you actually know what’s up. Hopefully someone more qualified answers this as well.

    • Stats is right on track! Well seeming you are following Outlaw and doing the God awful amount of squatting heavy we do, which I love, but you might be getting super tight in your upper quads and tightening up in your hamstrings which may be pulling on your patella tendons or any one of your knee ligaments causing the pain. MWOD did a piece on pain in knee when going on stairs and I would also bet it hurts when you dip for a pp or pj… I went through a similar bout of pain and wil tons or rolling, ice, tack an flossing(voodoo floss) and static stretching I finally got it to go away. Hope this help man if it doesn’t email KStar and ask for help and a referal to a PT in your area.

    • It sounds like it may be a little bit of your LCL along with your meniscus. The ITBS is probably as result of the tear due to the muscle guarding in the area, and it having to compensate for the tear in the LCL. I had the same symptoms minus the ITBS, when I tore my MCL in college so that would be my guess. A big sign of any kind of meniscal tear would be a feeling of your knee either “catching” or “locking” as you flex and extend it through its ROM. My suggestion would be to keep doing what your doing as far as icing it and all that goes, and start taking ibuprofen if you haven’t already for the pain and inflammation. Also try incorporating different rehab exercises such as Short and Long Arc Quads, if your have resistance bands strap one end to a pole or stable surface and the other around your ankle and do 4-way stepouts, in addition to the Mwods as well. I hope this helps.

      • Thanks, guys, for the responses. Very helpful.

        I’m not getting the “catching” and “locking” through the ROM as you mention Mlong, but it does hurt when I dip for a PP or PH, as armandlotman suggests, with associated hip / upper quad tightness.

  5. On vacation in Destin and got told today not to drop the bar from overhead… In a Crossfit gym. I’m pretty sure the plates are rubber for a reason. I guess you never know what you’ll get walking into different boxes. That being said I was limited on weight on C&J because I had to bring it back toy chest every rep.

    CJ: 125kg
    BS: didn’t do because I was being rushed out of the gym
    Conditioning: did the gyms WOD to keep the peace.
    150 wall balls for time
    Every minute on the minute: 5 burpees
    10:15

  6. BB- 200
    3RM- 315

    Tabata- 14 strict/6 strict+7 kips/12 kips/12 kips/12 kips/9 kips/8 kips/10 kips

    Rope climbs 5/4/4
    Burpees 21/20/25

    Arms and shoulders are smoked!

  7. BB gymnastics
    190 for all, no misses
    Strength
    3rm = 305(pr), 315(pr), 325(you guessed it, pr)
    Conditioning
    Tabata completed
    -then-
    Rope= 4,5,4
    Burpees= 30,29,30

  8. C+J: 145# (backed off, wrist a little sore)

    3RM: 290# (had more in the tank, but ran out of time)

    Tabata: Strict/Kip
    11/10/5/8/4/5/4/5

    Rope:
    4, 3.5, 4
    Burpee:
    25, 30, 25

  9. First off….. T, Sg, Holiday, and Cs appreciate the info on my (in Talayna’s words) “severe brain pain” <— yer rihgt that don't sound too good at all lulz!….. Thought I'd push my luck a bit today and see if I could bring back the symptoms

    Warmed up with some DUs and started to get the brain pain back so eeeeezzzzed off

    BB Gymnastics
    175#, felt ok but started to get pain and dizzy on the 2nd rep if I didn't concentrate on sucking huge amounts of oxygen before jerking (<– lulz)

    Strength
    worked up to 275# and could've went heavier, no brain pain to speak of and also relatively easy 3 reps, but all I could invision was someone finding me hours later with my face smashed into the floor and I'm WAY too pretty for that!

    Conditioning
    Tabata Pullups SUCK
    Strict – 14, 5, 3, 2
    Kipping – 16, 7, 8, 8
    Part deuce:
    133 total reps *did towel Pullups instead of rope climbs, no rope – 20, 17, 20
    Burpees – 25, 25, 26
    and no brain pain thru conditioning, did about 80-85% intensity

  10. bbg
    5×2 full clean and split jerk @ 240
    strength 3rm back squat
    ended with 365 for 3
    tabata done, strict got real challenging, still managed to get a few each set, 10+butterfly kips each set
    conditioning done, subbed ring rows for rope climb,
    burpees 21, 23, 26

  11. BB gymnastics
    C&J 5×2 @ 190

    BS 3RM
    -305 (failed 315)

    Conditioning

    Gym moved this past weekend so no pull up bars did Muscle Ups instead
    Tabata MU:
    1) 4 Strict
    2) 4 Kipping
    3) 2 Strict
    4) 3 Kipping
    5) 3 Kipping (couln’t continue strict)
    6) 2 Kipping
    7) 3 Kipping
    8) 3 Kipping
    total – 24

    5 min rest

    Rope Climbs – 8,7,7
    Burpees – 29,30,30
    total – 111

  12. BB Gym:
    145

    Strength:
    240 – felt good, moved well

    Conditioning:
    Kip: 13, 13, 8, 7
    Strict: 3, 1, 0, 1 :(
    Rope: 5, 4, 4
    Burpees: 33, 32, 29

    MFS-2/3/2

  13. BB Gym
    5×2 @ 102 kg

    Strength
    3 rep @ 120 – 140 – 150 (failed on the second rep)

    COND

    Tabata: 11, 17, 4, 11, 4, 15, 4, 14

    Rope Climbs:5-6-5
    Burpee over the box (24″): 19-20-21

  14. BBG: 225#->

    Strength: 405#(415×2.5)so close

    Cond: Strict; kip
    12;18;7;9;4;8;4;8

    RC: 5,4,4=13
    Burps: 34, 32, 31=97

  15. BB Gymnastics
    5*2 @210 across (full squat/split jerk)

    Strength
    315*3 (5lb PR)

    Conditioning
    Tabata Pullups – total 68
    Strict – 14, 5, 3, 3
    Kip – 17, 10, 7, 9

    Part 2:
    133 total reps
    No rope, sub towel Pullups – 17, 19, 19
    Burpees – 23, 25, 30

  16. Barbell Gymnastics

    195 for 4 sets, bumped up to 205# on last set. No misses. Felt awesome

    Strength

    Worked up to 315#. Considering that used to be my 1RM back in december, that’s not too shabby. Pretty stoked about that.

    Conditioning

    Pullups- Strict/Kipping

    8/10, 4/7, 4/6, 4/6

    WOD

    Rope climbs- 4, 4, 4
    Burpees – 21, 22, 22

    Total reps – 77. Shoulders were toasted after the pullups, but I love the pain.

    m/f/s – 6/2/4. Woke up 20 minutes before I was supposed to be at the gym. Great start to my day.

  17. 255 for CJs, took awhile to feel warmed up
    +
    385, belted lbbs, haven’t done a 3RM before. Had a little bit of room, but good for today.
    +
    Strict: 10, 6, 6, 5
    Butterfly: 12, 12, 12, 12
    +
    no rope, so rowed instead

    Meters: 447, 449, 452
    Burpees: 31, 32, 30

    AFVD

  18. BBG: 5X2 @ 130# (supposed to be at 120#, but added wrong); tough but no misses

    3RM BS: 230#

    Conditioning:
    Strict/Butterfly: 12/20, 5/15, 4/15, 5/15
    WOD:
    RC= 5, 6, 5
    Burpees= 27, 35, 30 (had to shorten rest to 45 sec to get it all in)

  19. CJ – 215 no misses.
    BS – 335 =20lb PR

    Did a partner WOD for conditioning which included rope climbs and stones to shoulder at 145lb.

  20. 225 for cj’s
    +
    325, belted lbbs. Felt good, last rep was tough.
    +
    Strict: 10, 5, 5, 5
    Butterfly: 14, 10, 8, 8
    +
    no rope, so rowed instead

    Meters: 449, 446, 450
    Burpees: 32, 30, 30

  21. BBG: 5×2 @ 80% C&J – 205# all sets.
    Strength: 3RM Squat – 335#, 345# (f – 2 reps)

    No conditioning today.

  22. CFG Data:

    SP:
    1. 85 kg 5 x 2 (easy; solid)
    2. 155kg (not a PR, but I can’t stand figuring out this F-ing kilo business!)
    3. Strict score: 3; Kip (butterfly) score: 12 <– sad. I still get tweaky about my arm; tore my biceps tendon a year ago and am still being a pussy (sorry ladies) about it.
    4. Conditioning: done. Averaged 3 rope climbs and who the fuck knows how many burpees

    Caleb:
    1. 124kg 5 x 2 (looked easy)
    2. 205kg (probably could have gone 210 or higher
    3. Strict: 5; Kip: 10-12(ish)
    4. conditioning done. Need work on rope climbs.

    Adam:
    1. 90kg
    2. 130kg
    3. not sure
    4. Done.

  23. BB Gym
    85kg

    Strength
    130Kg

    Tabata: 10-22-9-7-7-10-8-12

    Rope Climbs(7m):4-3-3
    Burpees: 33-28-30

  24. C&j 225 all reps

    Back squats 275lbs (getting stronger have a long way to go )

    Tabata done felt pretty good

    Conditioning
    4/4/3
    28/32/30

    Just need to really get my squats stronger.

  25. CNJ – 175

    Squat 3rm – 325 (20# PR)

    Tabata (strict/butterfly)- 18/20, 10/16, 6/12, 6/10 (98)

    Rope/burpee – 5/33, 6/35, 4/35 (118)

  26. bbg
    250, 250, 250, 250, 250
    strength
    cambered bar came in today, so used that for 3rm, first time playing w/ it
    355
    cond
    tabata-strict 10, 3, 1, 1 kip-16, 10, 8, 10
    no time for the rest today

  27. Feeling pretty burned out. Did yesterdays conditioning and just the 3 burpee amraps wth 90 sec rest between. 33,34,33. Slow as shit on these.

  28. C&J: 255lbs

    3RM Squat: DNF – Short on time, busy day at work.

    Tabatta Pull Ups: Strict/Butterfly (7/10, 4/6, 4/5, 4/7) 47 total reps

    Rope Climb/Burpees: (4/25, 3/25, 3/25) 85 total reps

  29. CJ: 236#
    BS: 315,325,335,345
    Tabata strict/kipping pullup: 13/19, 8/15, 6/13, 5/11
    Rope climb/burpees: 6/33, 4/32, 4.25/33

  30. 5 x 3 clean and jerk @230

    3rep back squat 315/345/375/390/405/415

    Tabata pullups (alt strict/kipping)
    10/15/6/12/3/11/3/10

    No rope so subbed mu (sucked after tabata pullups)
    mu -3/5/5
    Burpees 31/31/29

  31. BB Gymnastics

    225# across all.

    Strength

    315# 20 below my old pr, felt pretty beat up today, still getting use to the higher volume

    Conditioning

    Tabata:
    53 in total

    row climbs and burpees:
    sub strict pullups with knees to arm pits for rope climbs

    10 pullups per round, 22 burpees

  32. Still adjusting while getting back on the plan. The body is pretty banged up which took its toll on everything.

    1) 240- didnt jerk it, shoulders were loose.
    2) 315
    PU: 9,9,4,7,4,7,4,6

    conditioning:
    rope: 5,4,4 didnt go crazy with it
    burps: 38,33,36

  33. BB Gymnastics – done at 215#

    Strength – 315#, which was my 1 RM about a month or so ago

    Conditioning – Did something a little different, testing out some Regional WODs for strategy and did Diane today. 3:30

  34. Had to do some subbing thanks to a giant gash on my shin after last weeks 36 in box jumps.
    Jerks @ 185, 205, 225, 245, 255 – rest 60-80 sec.

    Strength

    15 minutes to establish a 3RM Back Squat @385

    Conditioning

    Pullups
    6/8 6/8 4/8 3/8

    3 rounds for total reps of:

    90 sec. ME Ball Slams @50lbs——-30, 24 ,26
    90 sec. Rest
    90 sec. GHDs———-28, 24, 22
    90 sec. Rest

  35. C&J – 184
    Squat – 328×2 highest set before that was 308 but was very easy.

    62 on the pull-ups. Around 5-7 on strict and 10-12 on kip.

  36. First Outlaw Work out, feel like the first day I did a crossfit workout
    BBG
    225-225-225-235-235
    3 Rep BS 405#
    Pull up tabata
    7/7 5/10 4/8 4/7
    Rope/Burpee
    3/20 3/23 3/27

    *****newbie question*****
    Does anyone know if there is a way to get Outlaw WODs to sync to mywod app?

  37. BB gymnastics
    C&J 5×2 @ 105#

    BS 3RM
    -185#

    Conditioning

    Tabata PU:
    1) 7 Strict
    2) 8 Butterfly PU
    3) 4 Strict
    4) 8 Butterfly PU
    5) 3 Strict
    6) 7 Butterfly PU
    7) 3 Strict
    8) 6 Butterfly PU
    total – 46

    5 min rest

    Rope Climbs – 4/3/4
    Burpees – 24/27/30
    total – 92

  38. BBG
    1. 190
    Strength
    1. 375
    Cond.
    1. Strict 10/6/5/5
    Kip 12/11/14/14

    2. Rope climb 6/5/6
    Burpees 30/32/27

  39. Noob question – my apologies. When snatch and/or cleans are programmed, are these supposed to be squat snatches and squat cleans? It seems like he specifies power cleans/snatches when he doesn’t want them to be squat.

  40. BBG: 210#, 210#, 215#, 215#, 220#
    Strength: BS: 315, 340, 350, 365, 380, 390
    Conditioning
    strict: 10
    butterfly:11
    strict: 2
    standard kip: 9
    strict: 2
    Butterly: 9
    strict: 3
    standard kip: 8
    rope ascents/burpees 1) 0/31, 2)1.5/30, 3)1.5/30; first time I’ve ever been confident enough and able to do rope climbs in a metcon; certainly need work on technique and slight fear of heights, but overall pleased with the one-and-a-half ascents in the second and third rounds

  41. Will Hall:

    Clean and Jerk completed at 240 with no misses.

    3rm back squat: 455 x 3 PR

    Tabata; 13,12,4,7,4,7,4,7

    Rope Climb/burpees 4,30,4,29,3,25

    Michael Miller 2:

    Clean and Jerk completed with 175 with 1 missed jerk

    3rm Back Squat: 235

    Tabata: 10,12,4,8,4,6,4,9

    Rope Climb/burpees 5,26,4,25,3,23

  42. C&J @ 225

    3RM BS @ 425

    Tabata pullups (alt strict/kipping)
    30 strict/ 45 butterfly

    Conditioing

    18 rope climbs
    Burpees 34/32/32

    M/F/S – 1/1/1

  43. BB Gymnastics
    195#

    Strengf
    345#

    Conditioning
    Pull ups – 26 strict/53 butterfly, 79 total.

    *Rest 5 minutes.

    3/4/4 rc, 28/28/22 burpees

  44. Finally back, last few months have been rough. Have chondromalacia patella in both knees, so no more squatting. Stepped away from the CF world for a few months. Wish I had found this site sooner, would have saved me the overtraining my coach put me through (and my dumbass for not stopping when it hurt)…

    Anyway, didnt read the jerk part so

    5×2 pwr clean @210-felt good, :70 rest

    Tabata 10/17, 4/12, 2/12, 1/14…kinda blew myself out on the first round there…haven’t done pull ups in a while.

    Rest 10 min

    Work: rc/burpee: 4/31, 3/31, 4/31…arms were tired as hell. Felt like I just did chest and biceps at the LA Fitness haha.

    Glad to be back. Hopefully the knees hold up and I can stay a while.

  45. WOD 120515:

    BB Gymnastics

    5X2 Clean & Jerk @ 80% – rest 60-80 sec.
    185

    Strength

    15 minutes to establish a 3RM Back Squat.
    295- 20# pr
    Conditioning

    ME x3

    Hspu 19 15 10

    Pull ups 20 20 20

    Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

    *Rest 5 minutes.

    3 rounds for total reps of:

    90 sec. ME Rope Climbs 15′
    90 sec. Rest
    90 sec. ME Burpees
    90 sec. Rest

    116 total

  46. 1) 215
    Felt good, pretty fast. Legs felt a lil tired.
    Squat : 305!!! 315 was my max when we maxed out last. Knees adducting too much so I stopped there.

    Pullups. Lowest strict was 4 lowest kip was 8
    Did some du’s after to make up for yesterday.
    2/4/4

  47. BBG:

    210#

    Strength: 390#

    Conditioning: Pull ups – 26 strict & 53 butterfly, 79 total.

    Rope climbs: 6/5/4
    Burpees: 30/28/32

    MFS: 2/3/5

  48. BB Gymnastics

    185lbs

    Strength

    335lbs

    Tabata

    15/17, 7/9, 5/6, 4/7

    Conditioning

    Rope PU/Burpees

    12/30, 9/20

  49. BB Gym – 90kg x 5 x 2 – All felt real good. Jerks could use a bit of work though
    Back Squat – 170kg x 3 – This felt good, I might have had 5-10kg more, had a had a spotter there.

    Pullups – Strict/Kip

    5/8, 4/8, 3/7, 2/7 – This sucked, grip and back were very tired

    Conditioning – Subbed rowing for rope climbs

    Row/Burpees – 439m/30, 442m/27, 438m/24

    Rows were not all out – I held a 1:45/500m pace the whole way. Burpees were slow and horrible.

    Good night of training, even if it did feel horrible!

  50. 1) 220#x3
    2) 365, 385# PR!!

    Conditioning
    1) 8,10,3,6,3,5,8, this really sucked..
    2) 3rc 27burpees/3,23/ran out of time for the 3rd.

  51. 1. 195. felt easy
    2 3rm back squat 410. This beats my 1rm max of a few months back. Boom, Outlaw.
    Cond- outlawcrossfit.com wod- 140 reps rx.

  52. 1. 135
    2. 205
    Conditioning:
    3,6, 3,6, 2,5, 2,5, 2,11

    Rope climbs: 3, 5, 6
    Burpees: 20, 26, 30

    MFS: 1/4/7
    Really sore in upper body especially shoulders from doing “Barbara” on Friday. Sternum still acting up.

  53. BBG:
    C&J – 155 …i can PC 215 but only jerk 190…

    3RM Back Squat – 275

    Tabata Pull ups – 85 reps

    subbed muscle ups for rope climbs since i have no rope:
    3-4 MUs per round
    16-18-21 burpees

  54. bb gym
    1. 215

    strength
    370 – new 3rm pr (low bar)

    conditioning
    12 deadlift (315)
    25 burpees
    15 ghd sit ups
    9 deadlift
    20 burpee
    15 ghd sit ups
    6deadlift
    15 burpee
    15 ghd sit up
    8:36

  55. BBG:
    did power clean. knee acting up
    115,125,130×3

    Strength:
    just one attempt. 185

    cond tom. (made up mon. posted there)

  56. 1) 205# No misses

    2) 275 lbs High-Bar. My squat has definitely dropped a good chunk.

    Not sure how many Pull-ups. I think I went 10, 4, 2, 2 on the strict, and then I was all over the place with the kipping. Still trying to get a rhythm on my butterfly.

    Rope Climbs: 5, 4, 4
    Burpees: 29, 30, 30

  57. BB Gymnastics
    1) 180Lbs

    Strength
    High bar- 295 Pr
    Low Bar- 320 Pr

    Conditioning
    Pull ups 12/19, 6/17, 4/15, 3/13
    Rope Climb 5,4,4
    Burpee 32, 30, 28
    Total-103
    1/1/2

  58. Performed Wednesday.

    C+J: 165# A few misses and crappy reps but I got through it
    Squat: 295#. Got 305 for one rep but failed the second rep.

    Tabata 9/11, 4/9, 5/7, 5/7

    Conditioning: Subbed rows for rope climbs
    435m/25, 442m/26, 445m/28

  59. Shoulder therapy
    BB Gymnastics sq cl 175#
    Strength 280#
    Conditioning 5×3 strict pull ups
    5/15- 4/15-3/20
    First real pull up, burpee, rope climb since surgery.

  60. 1) Complete @ 195#

    Strength
    3RM Back Squat = 265+ 40lb Chain

    Conditioning

    Tabata Pull-ups
    Strict: 12/5/6/4
    Kipping: 14/11/12/8

    Ropeclimb/Burpees

    Round 1: 5 RC, 21 Burpees
    Round 2: 5 RC, 21 Burpees
    Round 3: 7 RC, 27 Burpees

  61. BB Gymnastics:
    175#

    Strength:
    185#, 205#, 215#, 220#F

    Conditioning:
    Tabata pull-ups-11, 13, 7, 10, 5, 8, 5, 9

    Rope climbs-7, 6, 6
    Burpees-25, 23, 25

  62. 1) 165#
    2) 3RM – 315#
    Tabata – did every round strict and lowest round was 8
    Conditioning – did 90 sec. of battling ropes (no climbing rope)
    burpees – 27,27,31

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