120130

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This was a quiet but big weekend for the Outlaws. At camp we had multiple PRs, including a massive amount on the Deadlift in the middle of a 15-round “Cindy.” Tony Mayo actually pulled 475#—at a bodyweight around 165#—while doing 15 rounds of “Cindy” in 9:15. Can I get a Fuck Yeah?

There were also shit-tons of 240+ Snatches and 300+ Clean and Jerks from Outlaws around the world over the weekend.

A certain Spider Monkey put up 17 rounds of “Mary” on Saturday. I didn’t know that was possible—that’s 255 Pullups.

Last but not least, our favorite Canadian son—Jay Rhodes—took second overall at the Element CrossFit “Overdose 2012” Competition. Jay has been injured for a good part of the last year, and this is a great return to competition for him. Congrats, buddy.

Here’s a little video I shot this weekend. There will be more to come, but this one is pretty fun. Make sure you watch until the end 😉

WOD 120130:

BB Gymnastics

1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning

“Training Camp 12.2 – WOD 1”

Part 1) 8 minute AMRAP of:

8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Score to beat:

Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score

Midline

1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO

 

111 responses to “120130”

  3. Is rack ok for the Jerks and with the KBSn it doesn’t have to touch the ground, just below hip level right?

  6. 1a) 225-315-315 (no straps)

    1b) 95-95-95 (still getting used to this movement)

    Conditioning

    Part 1) 3 rounds + 5 jerks = 101

    Part 2) 160 double unders = 32

    Total Score: 133

    Midline

    1a) unbroken, but untimed
    1b) unbroken, but untimed

  7. bb gymnastics
    1a) 95, 105, 115 (no straps)
    1b) 65, 85, 95

    Conditioning
    Part 1) 2 rounds + 10 (8 jerks, 2 ring dips) = 74
    Part 2) 96 double unders= 19
    Total: 93

    Midline: completed but didn’t time

    MFS: 237 (my body is so sore!) 🙂

  8. 1a. 125, 135, 125
    1b. 85, 95, 105

    Conditioning
    Part 1 – 3 rounds + 11 = 107
    Part 2 – 115 double unders = 23
    Total: 130

    Midline: later

    M/F/S: 8/7/4 (trouble sleeping, work stress, annoyed!)

  9. Clean Hi Pulls – 185, 185, 185 really have to focus to keep from knees re-bending

    Tall Clean – 115, 115, 115

    Conditioning
    Part 1 – 4 rounds + 1 Push Jerk = 129
    Part 2 – 75 Double Unders = 15
    Total: 144

    Midline
    T2B unbroken, but forgot to time
    GH Raise – Done

    Bunch of new equipment came in at my gym this weekend. Very exciting

  10. 1a) 155/165/165
    1b) 75/85/105

    Clean High-Pulls always feel awkward to me…

    AMRAP
    2 Rounds + 24 Reps
    85 Double Unders
    86+17 = 103

    Toes-to-bar x 15 unbroken in 22 seconds, 22 seconds, 21 seconds

    gh raise…yeah

  11. Some notes:
    1. If you guys don’t do this workout with a ripping hangover, you’re not doing it RX.
    2. Running down the street, kicking every cab you see, declaring it “gay” could get you arrested.
    3. I now know more about genital piercings than I ever cared to know.

  12. 1a) regular pulls 245
    1b) 115-115-95…just felt like getting form down more.
    c) 3+1+110 = 97+22=119

    felt really stagnant after first round. dips are feeling worlds better than they use to though. getting better at something without doing it much…like

    m) 15-15-12…as fast as i could.
    had to do the GHR underneath a frame (like as if under a bed frame) pushing up w no weight.

  14. BB gymnastics
    1a) 135,145,145 all above nipples.
    1b) 95, 115,125

    Conditioning
    Part 1) 3rnds + 8 snatches= 120
    part 2) 122 double unders = 24
    So grand total= 144

    Midline
    1a) 22sec, 25sec, 24sec
    1b) work completed

    2/3/4(lats/bi’s)

  15. Part 1: 3 rnds + 27 reps = 123 (with 135 jerks)
    Part 2: 89 DU = 17
    Total: 140

    Midline: 23sec, 40sec, 65sec

  17. Mary left me wanting my mama, sucking my thumb fetal in the corner….

    Clean High Pull: 155
    Tall Clean: 135

    Conditioning: 3 rounds + 16
    Double Unders: 91

    =130

  18. This weekend i did my first crossfit comp (Urban warfit garage games). I tied for 5th. Had a good day over all set two PR’s. 165# snatch and 205# for 2RM thruster. The outlaw way definitely had me prepared for the wods.

    Clean H.Pulls- 185-195-205 (no straps)
    Tall Cleans- 95 for all 3 sets

    4rds + 40 Du= 160+8=168

    T2B all sets un-broken but un-timed
    GH raises Completed

  19. Stoked I was able to do all of this today. Still took it a little easy to keep from reinjury.

    1a) 225 (too heavy), 185, 185
    1b) 135 across

    Conditioning
    — 4 rds + 6PP = 134, then 155 DUs = 31 –> Total: 165 (dropped the bar on the 4th rd and three times on the 5th rd b/c they were getting sloppy and was worried I’d jack up the wrist. Had to be kinda delicate on the cleans too. Felt happy with it regardless.)

    Midline – Did it but forgot to time it.

    M/F/S – 1 (new gym is open!)/4/4 (back)

    Speaking of the new gym — Remember to register for the Dallas Training camp, to be held at CF Heath! The new facility (located at 272 ranch trail, Rockwall, Tx 75032)opened today, and it’s AWESOME. Tons of space and new equipment. Also, be sure to register for the CF Tour event, held that Saturday at the Fort Worth Stockyards. Here’s the link:

    https://www.regonline.com/register/checkin.aspx?EventId=1049298&MethodId=0&EventSessionId=&SessionId=74DD3FC9B3BB4B2FA35BB24EDCD22A84&startnewreg=1

    It will be a good time.

  20. 1a) 185# for all. Pulls felt really weak
    1b) 135, 155, 155

    Conditioning:
    5 rounds- 160 reps
    126 double unders- 25 reps

    185 reps total

    Not very happy with my double unders. Did not get 1 double under the last 20 seconds bc I kept tripping up.

  22. 1a) 185#,205#,205#
    1b) 135#,155#,155#

    Conditioning:
    4 rounds + 6 snatches= 150 reps + 140 dbl unders= 178 reps total

    Have to do midline later
    m/f/s
    2/3/3

  23. BB Gymnastics

    1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec.90, 90, 95kg no straps
    1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. 40, 40, 40kg

    Conditioning
    “Training Camp 12.2 – WOD 1″

    Part 1) 8 minute AMRAP of:
    8 Push Jerks 155/105#
    8 Ring Dips
    16 KB Snatches (8L/8R) @ 24/16kg
    Followed IMMEDIATELY by:
    Part 2) 2 minute AMRAP of:
    Double-Unders

    Score = 3 rounds + 7 jerks + 70 double unders = 103 + 14 = 117

    Midline

    1a) 3X15 UB Toes to Bar – rest 60 sec, unbroken 23 sec, unbroken 36 sec, broken 9/3 47 sec
    1b) 3X10 GH Raise – rest 60 sec. Slow and controlled with just bodyweight

  24. Clean High Pull – 155, 185, 205 – prob should have gone heavier
    Tall Clean – 115, 135, 135 – could have gone heavier

    Conditioning
    4rds + 8reps = 104
    110 double unders = 22
    total = 126

    T2B – :19, :19, :19
    GHR – untimed

    Awesome workout!

  25. BB:
    1a. 135, 155, 155
    1b. 95, 95, 95

    Worked on technique all the way, saving a tweaky hammie..

    Conditioning:
    3R + 24 (8L KBSn) & 100 DU.

    Wayyy harder than I expected. Got hard to lock out on the 4th round and had to break PJ once and RD 3 times..
    Interesting and prob very good to do DU like this, though I was gonna go for 150-200 reps.

    Midline:
    TTB 24, 22, 19s
    3*15 Back extension (hammie again).

  27. 1.a) 135, 165. 175
    1.b) 115, 125, 130

    Conditioning:
    4 rounds and 1 push jerk
    (only had the use of 16kg KBs, so very easy with Snatches)

    only 61 DUs (just cuz’ I suck at ’em)
    total of 128 plus 12 = 140

    Mid-line:
    mostly broken (and around 25-40 sec each)

    A tough, trembly-inducing-feeling-afterward, workout!

  28. bb gymnastics
    1a) 60, 70, 75kg (no straps)
    1b) 40, 50, 55kg

    Conditioning
    Part 1) 2 rounds + 17 (8 jerks, 8 ring dips, 1 snatch) = 81
    Part 2) 100 double unders= 20
    Total: 101

    Midline: 22, 23, 24

  29. Started the day off with the 1st workout for a big competition I’m doing this weekend, WODAPALOOZA!

    Deceptive little guy: 3:08

    2 rounds for time of
    60 yard shuttle run (10 yard backpedal, 10 yard forward sprint)
    12 hurdle jumps (24, 18)

    Rest 1 minute

    2 rounds for time of
    60 yard shuttle run
    12 hurdle jumps (24, 18)

    For total time including the 1 min rest.

    BB Gymnastics –

    1a) 185, 195, 200 (last set was probably a little too heavy as I was only able to pull to just the start of chest level, below the nipples on the last few reps..

    1b) 135, 155, 165. Got tough to get under on the last set. Still kept good form.

    Conditioning – 4 rounds plus 8 push jerks and 8 ring dips = 144
    Plus 22 reps for double unders (112) = total score of
    166 RX

    Midline – focused on speed and kept all 3 sets of 15 UB and under 20 sec.

  30. Condititioning

    5 Rounds + 6 Ring Dips = 172
    145 Double Unders = 29

    172 + 29 = 201

    I dunno. My kind of WOD I guess..? Nothing ever felt heavy. Everything unbroken. My heart just felt really hot the whole time – almost like heartburn.Tried to rest only 10 seconds between rounds.

  31. gotta learn to read-did 5 rounds of 5.
    bb gymnastics
    clean pulls-135, 155, 155, 155, 155
    tall cleans- 95 all 5 rounds

    conditioning- 2 rounds+8 jerks
    du’s- 60 new RX jump rope coming tomorow

    toe2bar-1st 2 unbroken, last 8,4,3
    gh raises-unbroken untimed (if timed score would read slow)

  32. 1a) 185,185,185
    1b)95, 115, 115
    conditioning did 3 rounds took 8 min 20 seconds

    toes to bar unbroken round 1, 14 round 2, did 10 then 5 for round 3
    gh raises unbroken

  33. Clean high pulls – 95
    Tall cleans – 75

    Part 1 – 114 w/ 95 lb + Part 2 – 105 for score of 21. Total = 135

    Toe to bar – 23 seconds each round unbroken

  34. Clean High Pulls
    185 x 3 x 5

    Tall Cleans
    85 x 5
    105 x 5
    115 x 5

    Should have gone heavier, but trying to really minimize any extra movement.

    Conditioning

    5 Rounds + 3 Push Jerks
    = 163 reps

    115 Double Unders (tons of breaks….didn’t have my own rope, and just tired…)
    = 23 reps

    Total
    186 reps

    Midline
    3 x 15 UB toes to bar, fast

    GH Raises
    + 35#
    + 25#
    + 25#

  35. Drew Shamblin and I have been hitting Outlaw training hard everyday and it’s awesome! We really enjoy the programming. also, it’s nice to have someone at your gym push you as well on this programming.

    BB Gymnastics:
    1a) 95, 135, 135
    1b) 95, 105, 115 🙂

    Conditioning:
    4 rounds + 5 push jerks = 132
    98 DUs = 19
    Total = 151
    I felt really good on this. Started tapering off to save some breath for the DUs. If I did it again, I would have just kept blazing through and maybe got 5 full rounds. Happy with this I guess. There was more in the tank until the DUs.
    Midline:
    1a) ~18, 19, 19 seconds
    1b) ~ 20, 20, 20 seconds

    MFS- 2, 2, 5 still sore from 15 rounds of Mary. Yay

  36. Did clean pulls off 2″ riser today 5×3
    315×3; 365×2

    Tall clean
    135/155/185

    5 rds + 30 kn snatches =190
    110 DU =22
    Score 212

  37. A1: 131#, 155#, 175#
    A2: 88#, 98#, 103#
    +
    Metcon: 3 rounds + 3 PJ = 99
    Double-Unders: 81 = 16
    Total: 115
    +
    T2B: unbroken and fast kipping (first time in a while getting the kip down)
    GHR: 25#, 10#, 10# (hamstrings were burning)

  38. clean pulls: 135, 145, 155
    tall cleans: 95, 105, 115

    metcon: 3 + 4 pj=76
    double unders: 143 =28
    total: 104

    t2b & gh raises completed

    m/f/s: 4/5/6

  39. Conditioning:
    Part 1: 4 rounds + 8 jerks
    Part 2: 120 Double unders (24)
    Total Score = 160

    I felt I should have done a lot better on the DU, I put up 188 in a competition 2 weeks ago in something similar (3 min to find a max OHS, running close 2 mins max double unders)

    I was surprised how I had to break up the ring dips in the later rounds. I feel I should have got a better score. I feel I broke sets of Push jerk before necessary (even thought I only broke Push jerks twice), and I broke the DU before necessary. I wanted 5 rounds, and at least 150 double unders.

    Fun WOD though, looking forward to tomorrows.

  42. 1a.) 185 185 185

    1b.) 95 115 115

    Conditioning 3 rounds 4 jerks
    Double unders 120
    Score 124

    Midline
    T2B 15, 10, 11
    GHD Raises with 16 lb kb, 10, 9, 8 (last 2 with BW)

  43. BBG:
    1a) CGHP – 185, 185, 185
    1b) Tall Clean – 95, 125, 125

    Midline:
    T2B – :22, :18, :18
    GHR – NW, NW, NW (foot set @ 9)

    Conditioning:
    4 rounds even
    125 DUs
    128 + 25 = 153

    M/F/S – 2/5/6 Lats are effin’ destroyed from Mary.

  44. 1a) 155
    1b) 111, 121, 131
    Conditioning- 3 rounds + 1 pj, 154 du= 107 total
    Midline- T2B- :17, :18, :17
    GH- bw, 10, bw

  47. AM
    AMRAP 20min
    5 HSPU
    10 Pistol
    15 pullup
    – 16 rounds + 5
    – Did pistols with a wall ball behind me
    – HSPU and pullups unbroken

    PM
    3×5 Clean high pull- 185
    3×5 Tall Clean 135, 145, 155
    –
    10min Clock
    AMRAP 8min
    8 Push jerk 155
    8 Ring Dip
    8R/8L kb snatch 53
    -5 Rounds
    2min AMRAP Double Under
    175
    – Score 195

  48. 1a)135,155×2 Light but wanted to get a nice a tall pull every time.
    1b)95,115×2 Probably could do more but this was enough to force speed into the catch.

    Conditioning:
    8min: 3 rounds exactly (96 reps) Push Jerk smoked me.
    2min: 110 doubles (22 points) no shoulders left.
    Total: 118 blah

    Midline:
    1a)Did it, but no times. 2nd round was really fast. Third slowed down a couple seconds.
    1b)Sub 115lb good mornings @115# 3×10 got pretty difficult.

  49. 1a) 185lbs
    1b) 95lbs, 115lbs, 115lbs

    Conditioning

    3rds, 20 reps + 45 du’s = 125

    Midline

    1a) 22″,24″,24″
    1b) completed

    Thanks

    1/2/2 (coming off a few days rest from hip problem)

  50. BB Gymnastics (first time doing both of these movements)
    1a) 165, 185, 185
    1b) 135, 135, 155

    Conditioning
    4rds + 1 Jerk
    90 DU
    Total=146 reps

    Midline
    1a) untimed but did unbroken
    1b) untimed but did unbroken

  51. BB

    1a.) 175#, 195#, 195#
    1b.) 95#, 115#, 125#

    de-conditioning

    3 Rounds + 8 jerks + 75/5 = 129

    6/7/4 Getting shit figured out. Not going to be like this for long. Pretty terrible past week or so of working out.

  53. 1a) 185- stayed low because of the arms
    2b) 95

    conditioning: used 55lb db
    4+4..114 du’s= 154

    midline completed

    1/2/3

  55. Strength:
    1a.) 165, 175, 175
    -got heavy, and had trouble not re-bending knees to get it to nips..in hte future will go lighter.
    1b.) 115, 130, 140
    -liked a lot.. think these weights were perfect..

    Conditioning: (3+1 Jerk) 97+ 22 (110 Dubs)=119
    -lookin through the other scores, i’m embarrassed..my jerks I had to break up in the 2nd round into 2’s..need to work on my presses big-time.

    Midline: completed.

    Need to pick it up tomorrow.. reaaal shitty day.

  56. 1a) 175 – 185 – 185 good height
    1b) 95 – 125 – 135 these were fun!

    metcon – 2rds +24 reps … 105 DU = 109

    totally failed on the 3rd set of ring dips. could have easily finished the 3rd round if I didn’t have to break up the last dips into singles

    midline – 22ish seconds for each set of t2b
    GHR – hello hammies!

  57. 1a) 155
    1b) 111, 121, 131
    Conditioning- 3 rounds 100 du= 126 total
    Midline- T2B- 21, 22, 25
    GH- Our cheap mizer of an affiliate owner better step up and drop down on some legit GHDs if we’re gonna be doing these on the reg.

  58. 1a) 205-225-225
    1b) 95-105-105 (should have added more weight for sure)

    Conditioning-

    4 rounds + 21 reps = 149 reps
    then…my rope blew out on me during the double unders, leaving me with 90=18…bad luck.

    Total of 167

    Did midline, but did not time.

  60. 1a) 215 for all
    1b) 95, 125, 145 (should all have been 145)

    4 rounds plus 139 double Unders = 155

    T2B in 19, 19, 23sec
    GHR completed slow and steady unweighted.

  61. BB work: High pulls sets of 205, tall cleans 135 with last set of 155

    Conditioning: 4 rounds +3 push jerks
    100 Double unders= 148 Reps…

    T2B- :21,20,24 last set I missed rep myself one because of shitty form.

    no gh raise did good mornings at 115#

    I was talked into this immediately following and partook…

    3rft
    25 double unders
    25 push ups
    25 40# DB hang squat cleans
    10:48

    M/F/S 3/4/4

    First time doing ring dips with shoulder injuries in over 7 months, felt strong, no pain.

  62. First time in the gym since Thursday, didn’t get a chance to workout while I was in Texas. So I did Friday’s strength. Wasn’t feeling it on the Squats, maybe it was the 14 hours that I spent in the car yesterday, but I struggled through it.

    Conditioning – 3rds + 12 KB Snatches, really upset that I didn’t get at least 4 rds. Dips really slowed me down but jerks and kbs were unbroken.
    Double Unders -141
    Total – 124 + 28 = 152

    Midline – T2B: 21,21,22
    Did modified glute ham extension things on GHD, very uncomfortable doing the GH raises on the GHD

  65. 1a) 115, 125, 125
    1b) 95, 105, 110

    Conditioning
    4 rounds + 6 push jerks = 134
    100 double-unders = 20
    total = 154
    Jerks felt off but KB snatches are a good one for me 🙂

    mfs = 3/4/2

  67. 1a. 185-185-205 (straps)
    2a. 125-125-145

    WOD:

    Pt1. 4 Rounds + 1 kb snatch (145)–ding dong did kb snatches to the ground every rep so feel like I would have hit 5 rounds had I been doing “Russian” style
    Pt2. 140 DUs (28)
    Score = 173

    Midline:

    :18-:18-:19
    25-35-45#

  70. 1a) 115#
    1b) 65#, 65#, 75#

    Conditioning:
    2 rounds + 8 push jerks + 5 ring dips
    Double-unders: 86 (17 reps)

  71. Strength:
    1a. 95, 105, 115 used the hook grip with 95 and 105. Couldn’t hook grip 115 and pull it high enough.

    1b. 65, 75, 85, used hook grip. These were fun.

    Conditioning:
    3 rounds + 3 pj + 135 DU = 136 (used only 75 pounds and a 12kg kettlebell) My shoulders were FINISHED!! The dips really got me and I started failing on them in round 2. I had to take them 1-2 at a time. First time EVER to do KB Snatch. Forearms are bruised today.

    Midline: All T2b unbroken (didn’t time, but went all out) and no weight on GH raise.

    MFS 1/3/6 shoulders wrecked from Saturday still.

  72. Clean Pull: 135, 145, 145
    Tall clean: 65, 85, 85

    WOD1: 2 rounds + 8 jerks. 1 pood KB.
    WOD2: 63

    Midline: assorted t2b. Last round was actually my best

  73. Calvin Davis (5 rnds)+21
    Jacob Heighes (4+8)+14
    Chris Mendoza (3+4)+26
    Paul Doherty (3+3)+5

    CrossFitcdr.com

  75. 1a) 185, 195, 195, 195
    1b) 115, 135, 135, 135

    Conditioning: 3 rds = 96 reps + 59 du = 11 reps
    Total 107. First round of metcons felt great, got all jerks ub. Then I think the ring dips hit me and I had to break my sets up in 2 and 3

    Midline
    1a) :18, :21, :23
    1b) bw+10 for all. This was my first time going past parallel at the bottom and it definitely felt different in the hamstrings (in a good way). Any particular reason for the extra range of motion?

  76. Dislexia made me do 5×3 instead of 3×5..
    Clean high pull 225, 245, 265, 265, 265
    Tall Clean 95, 135, 135, 135, 135

    conditioning: 3 rounds+25 reps=121 reps+70 double unders=14 reps
    Total=135 rx’d

    Midline
    ub t2b: :21, :21, :20
    ghr: 3×10 @ bodyweight

    thank you for more training greatness

  77. BB Gymnastics

    1a) 3×5 @ 185#

    1b) 1×5 @ 115# – 1×5 @ 125# – 1×5 @ 135#

    Conditioning

    68 (2 Rounds + 4 Reps) + 29 (145 Double-Unders) = 97 Total Score

    *Felt horrible today. Lats, Biceps and Shoulders still really sore from Mary on Sunday. Broke D-U 5 or 6 times.

    Midline

    Ran out of time

  78. I’m coming to this late. Are the KB snatches requiring full squat, since they are not stated to be power snatches?

  79. BB Gymnastics:
    Took it light worked on speed and fluidity, hit cleans heavy yesterday
    1a) 165
    1b) 115

    Conditioning:
    4 Rounds + 16/17 Reps (haven’t watched video to see if first snatch counts on 5th round) + 130 Double Unders = 144/5 + 26 = 170/1 total

    Midline – T2B were really fast, 16, 18, 19 seconds
    GHD Raises = 35lb KB x 3 x 10

  80. clean high pulls stayed at 155

    tall cleans stayed at 135

    conditioning: 3 rounds + 4 jerks, 80 dubs

    Midline: t2b 18,18,19

  81. 1a) 90kg, 90kg, 90kg
    1b)40kg, 50kg, 50kg

    Conditioning: 3rounds + 21 + 113 DUs = 129
    Hand rips slowed me down on the KBsnatch, still felt good

    Midline: done, toes to bar were strict and slower again to save the hand, time to HTFU

    MFS 2/3/4

  84. Conditioning:

    Part 1: 4 rounds (128)
    Part 2: 104 DU’s (20)

    Score: 148

    I’d like to know what it is that makes me awesome at DU’s some days and not so much on others. Doubles were solid today. Didn’t trip at all, was just tired.

  85. Finally back on track!
    1a. 115 across
    1b. 71#

    Conditioning
    Part 1. 4+ 16
    part 2. 159= 31? I think that’s how to score it
    = 128+31=159

    Midline
    1a. :21 :22 :24
    1b. 25#

  86. 3×5 CleanHP 185-195-195 all to nipple line

    3×5 Tall Cleans 95

    Conditioning
    3rds +16, DU 105/21reps =133 Reps

  87. Conditioning: 2 rounds + 4 Jerks = 68
    Double Unders: 155 = 31
    Total 99

    Jerks slow, also used DB for snatches, still learning KB snatches.

  88. Performed this 120203. Let me give my excuses for sucking (on the conditioning at least) upfront.
    1. I haven’t exercised for 6 days.
    2. I’m old.
    3. I did this workout ass-backward. These workouts were not prescribed together (obviously for good reason). Trying to play catchup.
    4. I did it all within 30 minutes, no warmup, no rest in between and that’s a really bad idea.

    Strength from 120131:
    1) 280, 320, 360, 380
    2a) 135 (light)
    2b) 225, 260, 275, 275

    Conditioning from 120130:
    4 rounds + 4 reps
    97 double unders
    Score = 151

  89. 1a) 185-205-205
    1b) 135-135-135

    conditioning: 8 min amrap–3 rounds + 4 push jerks (scaled to 135 on the push jerks and used 45 lbs dumbbell for the snatches), 2 min du–106 (didn’t have a jump rope on me. did lateral hops over the bar)

    midline
    1a) 15 ub in :39 seconds-9 ub-7 ub (grip totally shot)
    1b) no ghd. subbed 145×10 stiff legged deadlifts on a box

    this workout left me totally shot/broken down. lower back smoked, maybe from yesterday’s pistols? first time doing pistols unassisted

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