120330

I’ve posted the first of our team WODs today. Some of these will be loosely based on the conditioning for the day, some will be almost an exact version, and others will be a completely different animal. Team captains, use these as a time to test strengths and weaknesses of your athletes. Almost all team competition WODs are work:rest style efforts. This may allow for a different type of athlete to be successful, and may mean you need to start thinking about matchups. Also, most importantly, remember that your team is only as good as your women—choose wisely.


All this will be in next week. Every item pictured is guaranteed to add 60 pounds to your shoulder press, teach you Vietnamese, and cure erectile dysfunction.

*results may vary – except the broken wiener thing, that’s true… at least that’s what Jay Rhodes told me.

Believe it or not you can actually pre-order everything at The Outlaw Gear Store. I’m not saying this to be “sales-y”, but we didn’t order a ridiculous amount of product, so you should get whatever you want now before it all “accidentally” ends up in my closet.


I legitimately don’t even know how to preface this…


WOD 120330:

BB Gymnastics

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO
2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO
3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

Strength

1X20 Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B


Team WOD 120330:

*All BB Gymnastics and Strength work should be performed as written.

Conditioning (Parts A/B)

Part A:

*Working in a team of 4 (2 men, 2 women)

6 rounds for time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

Rules: One man and one woman may work at a time. This work will be performed in alternating rounds, i.e. one man and one woman will complete the first full round, then the other man and woman will perform the second round. There may only be one men’s and one women’s bar set up. Coaches should decide which athletes this WOD favors and the non-performing teammates should do the individual version.

-Rest 10 minutes between parts.

*Working in teams of 2 (one man, one woman).

12 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

Rules: Men and women will alternate movements to complete a round, i.e. the man will perform 7 HPC, then the woman will perform 7 HPC, then the man will perform 11 Ring Dips, then the woman will perform 11 Ring Dips, etc. All 6 team athletes should perform this WOD head to head.

110 responses to “120330

  1. I have the youth and vigor of a young James Dean. Wiener and all.

    ….that said, I’ll take some shorts coach.

  2. I’m glad you didn’t try to preface that one Rudy. It definitely stands alone. Must be the Courage bars!

    ?? If a team is only as good as its women (as is true in all walks of life I might add, just ask Rx Star) where’s the lady’s Outlaw gear for preorder ??!

  3. Incredible that you are posting team wods. That is really cool

    I have been lurking for the past week but never followed a strict squatting program.

    I looked back through the website and saw all the awesome results from the hatch squat cycle that all the followers had and am going to start from the very beginning of that cycle as improving my squat and oly lift is my number one goal right now

    I just wanted to say thanks for the great program.

  4. From one Josh to another, keep making videos. Funniest shit I’ve seen in a while.
    Rudy, the video yesterday should be more than enough incentive(besides followers) to have a training camp here in Vegas. I went today and lifted in Broz’s gym(pat mendes’s coach). He’s super cool, changed a couple things on my lift, and I PR’d 10lbs easy on clean and jerk(265), and 10lbs on clean(270)
    You would seriously nerd out.

  5. That is hilarious Josh! Beating up Justin Bieber just tops it off! Epic!

    Rudy/Laura, i tried to order a pair of shorts and a t-shirt, but google checkout wouldn´t ship to Denmark (Europe). Is there any other way i can get it shipped?

    Todays training:
    1) 67,5 x3, 72,5 x2
    2) 95kg x3, 100kg x2
    3) Skipped it. Shoulder not so comfortable.

    20RM BS – 22reps at 130kg (bar must have shut down bloodflow to my brain since i did two reps too much)
    Will try to upload video of it, but until now vimeo keeps failing me.

    Conditioning:
    Part 1
    1. rd – 1:11
    2. rd – 1:14
    3. rd – 1:23

    Part 2
    3rds even

    3/5/4

  6. Outlaws,
    I don’t have blocks. What are we doing for substitution? Using plates? Low Hang? I’ve used plates but not the best for dropping. Your thoughts?

  7. Just a few questions,?
    1- for squats today are we pacing and resting with weight on back or are we re- racking with short rest?
    2- if only able to get to gym m- f, I currently follow the program 3/1, fri and skip sat to stay on cycle. Was wonder if I should do sat wod on Monday then just following according just looking for suggestions.
    3- curious to know how the outlaws did in the open and if any made it to regionals who follow the regular gyms programming.

    • For clarities sake, even though I despise answering these questions, it is an UNBROKEN 20 rep Back Squat. There is no other precedent for a movement which initiates in the rack position (front or back), and is noted in a sets/reps format, to have a “rest break” in the middle of the set.

  8. bbgym
    1) 90-90-90-95-95
    2) 115-115-115-120-120
    3) 95-105-105-110 (felt really bad)

    strength
    130#

    MFS
    154

  9. I must have Outlaw in my blood cause I mentioned Prilepins chart a little bit ago and the next day we started Snatching/C&Jing a la the chart and have been since.
    Yesterday my legs were feeling hungry and I asked if we could squat more. Today, 20 rep squats.
    That or Rudy reads my comments and takes them to heart… but that’s just preposterous.

    Mmmm. Those squats are going to feel good.

    • Also, that was amazing Courage. I never even noticed the bat till you picked it up. Definitely kept me on the edge of my seat wondering what was going to happen to the beebs. I thought you might throwing the barbell at him. But this was better.

  10. 1) 3×2 @72,5 kg, 2×2@ 77,5 kg
    2) 3×2 @ 97,5 kg, 2×2@105 kg
    3) 4×2 @ 80 – 85 – 90 – 95 kg

    Back squat 20 rep @ 110 kg – high bar

    Part A: 1.03, 1.05, 1.13
    Part B: 2 rounds + 18 reps – The Hang Power Clean were heavy and I paced it to much. Was thinking about the WL competition tomorrow.

  11. BB Gymnastics
    1. Snatch – 95, 95, 95, 105, 105
    2. Clean – 135, 135, 135, 145, 145
    3. Snatch Balance – 85, 95, 100, 105

    Strength: Back squat – 195

    Conditioning:
    A. 1:27, 1:29, 1:53 (HR push-ups got tough)
    B. 2 rounds plus 7 cleans

    M/F/S – 2/3/4

  12. BB Gymnastics

    1) Snatch From Blocks (just below knee): 3X2 @ 75% = 64kg , 2X2 @ 80% = 69kg
    2) Clean From Blocks (just below knee): 3X2 @ 75% = 64kg, 2X2 @ 80% = 69kg
    3) 4X2 Heaving Snatch Balance – heavier than last week = 75kg (comfortable should have gone heavier)

    Strength

    1X20 Back Squat= 100kg

    Conditioning (Parts A/B)

    Part A:

    3 rounds for working time of:

    10 Push Press 60kg
    15 HR Pushups
    20 Pullups

    = 5:28

    -Rest 10 minutes between parts.

    Part B:

    6 minute AMRAP of:

    7 Hang Power Cleans @ 60kg
    11 Ring Dips
    14 T2B

    = 3 Rounds exactly

    M= 3 F= 5 S= 3

  13. Okay, sure I will be cock-punched for asking this, but I just spend most of my workday reading through every single post on this wordpress.
    I shot this message to Rudy/Laura, but I’m sure they are crazy busy with being awesome, so I figure someone here would have some time to answer

    Hope I’m not out of line for asking this, but I was slammed pretty hard on the CrossFit forums, and was just insulted and not really answered.
    Question –

    Per the outlaw FAQ –
    If you are a “normal” CrossFitter (or human) who has chosen to follow along with The Outlaw Way there is absolutely nothing you need to do differently. Just be prepared for volume loading and de-loading that coincides with the CrossFit Games season.

    Per the Doctrine –
    -Met-Con
    I know you all love Murph, but you won’t see it here. In fact, if you see anything over 12 minutes, I screwed up. Why?

    Should I scale the weights in the wods so I finish near 12 minutes? The last couple I’ve done, I can look at them and tell “This will take me approximately x amount of minutes” and I am normally +/- 3-4 minutes depending on how hard it cock-punches me.

    I plan to switch to your program completely after recovering from surgery next week, but want to do it in the most effective manner. If it takes me half an hour to complete a WOD, that’s fine. If I should just time cap it, that’s fine too. If I should scale the weight, I’ve got no ego here, I’ll kick ass at the womens weights

    Just figured I would go to the source and ask. It’s a long winded question, but I imagine it should have a short easy answer. Thanks

    • I could be/probably am wrong, so worth checking back a few days/weeks to see the response Laura gave to a very similar question. From what I can remember, short answer = use the weight prescribed, scale as a last resort/if absolutely necessary more or less.

      But again, go back and look it up to be sure

      • I went hunting in all the posts for the name Laura – nothing turned up in the comments, does she have a different username in the comments section?

      • Thanks for this q&a. I was wondering the same thing! I was planning to do it like this(without scaling). Even if it takes forever. Lol. Nice to know for sure!

      • I’m having a bit of a hard time understanding why the recommendation here is to do it as written even if it takes longer. Seems to be counter-Zatsiorsky, as much as I understand it. Anyone explain it to me please?

        Cock punch away.

  14. 1) 165, 180 (ugly)
    2) 225, 245 (also ugly)
    3) Gave up after 185… wrist wasn’t liking it

    Back squat — low bar @ 315, f @ 18 (actually ran out of air… belt may have been tight).

    Part A– 0:58, 1:02, 1:05 –> 3:05 total
    Part B — 3 rds + most of the ring dips (clock got messed up, so had to estimate the time. Felt way slow anyway.)

    M/F/S – 4/4/6 (holy hamstrings)

    • Did you pass out? No? Then you didnt fucking run out of air. Pussy! At least you couild of done is pass out. Now thats an excuse.

      • My heart actually stopped for a little bit at the 15th rep, but i resuscitated myself with the bar on my back. Then I got two more reps before the O2 deficiency and pure strain of awesomeness caused my brain to hemmorage. I still would have finished, but then that damn land shark attacked me…

        Better?

  15. 1: 146,156
    2: 174,185
    3: 154,159,165,170
    BS: 285 – all I have to say is holy shit. I had a religious experience with this one.
    A: 1:02,1:12,1:52 – 4:06 (push ups kicked my ass on last set)
    B: 2+9

    2/4/4 – just general fatigue from hectic week, woe is me.

  16. snatch 78kg 83.2kg
    clean 99kg 105kg
    snatch balance 90kg
    back squats thing 115kg

    conditioning
    total work time 4:48
    amrap 3 rounds

  17. can we get an edit where he smashes Bieber over and over? Maybe insert that into the ExerciseCenter opening montage?

    Snatch – 155×4, 165×1 shoulders wrecked.
    Clean 190, 205

    Snatch balance : 135,155,155,165
    Back squat 305

    Cond A 6:19
    Cond B 1+6, my shoulders were pretty gone at this point

    Good thing the shorts are stretchy, due to the radical thigh sizes floating around here

    M/f/s 5/3/8

  18. 1) 165, 175, 185(1)
    2) 205, 215, 225
    3) Got up to 205 and moved on, ran out of time

    Back Squat- 275

    A) 1:08, 1:06, 1:23
    B) 2 rds + 7- I really suck at hang cleans, ring dips, and T2B evidently

    3/5/5

  19. 1) 120, 130#
    2) 160, 170#
    3) 130#
    *Finally building speed and power, balance in full squat is good, and consistantly good technique and form. Mayb I can get off this weak ass weight soon!!!

    LBBS- 200#

    A) 1:16, 1:19, 1:39 Total: 4:14 *Last round got light-headed on PP and smacked chin, finished last two reps with tunnel vision fuck yea!!
    B) 2 rounds +7+11+9
    *Man I could’ve got 3 rounds… if…. if…. if… oh wait, if I was better I could have. No Excuses!!!

    3/6/3

  20. Back Squat – 225 (first time ever doing this many reps and felt like I could have went at least 20lbs heavier)

    A) :51, :51, :53 = 2:45
    B) 2 rounds + 3. My grip gave out horrible on the hang cleans and spent most of my time picking the bar up and watchnig it fly out of my hands. Anyone have any advice for someone with smaller hands. Hook grip doesn’t seem to help as I can barely wrap my thumb. Should I use straps just to be able to do more work?

    • Unfortunately I have the same problem as I have tiny hands (Burger King commercial anyone?). It’s gotten better (I went UB on 3 rounds of Hang Cleans today). I think the heavy volume of Oly work we do will help you, you really just have to practice holding that hook grip as much as possible and maybe throw in some extra grip training on your own (finger tip pushups, back of hand pushups, etc). I started using straps for heavy strength work like clean/snatch pulls, but I would not recommend using straps for wods.

  21. 1) 95, 115
    2) 135, 155
    3) 95, still need a lot of work on my OHS

    Back Squat- 185, had to break up. This was way tough. Even my new Romaleos couldn’t save me.

    A) Did 5 PP, 10 CTB, 15 Hand-release.
    1:35 1:48, 2:00, running out of lunchtime so scaled the push press to 5.

    B) No time, will do when I take my son to gym tonight.

  22. day 3 of outlaw…

    Once again my % are exact because I am really focusing on form
    *used stacked plates instead of blocks
    1)115, 115, 115, 125, 125
    2)135, 135, 135, 155, 155
    3)95, 115, 125, 115

    Back squats 1X20: 155#

    Conditioning:
    Only had time for A: 11:20
    *still getting used to doing strength work before a wod so this was pretty tough

    MFS: 2/4/4

  23. 1. 3×2- 75, 2×2- 80
    2. 3×2-105, 2×2- 110
    3. 4×2 80.

    BS- 125

    a. 2:39, 3:17, 4:20 Damn Pull ups
    b. 1.5 rds

    Holy Shoulders.

  24. 1 3×2@ 190 2×2 @ 205
    2 3×2@ 250 2×2@ 270
    3 4×185
    bs@225 i was a bit too cautious on the weight for this, definitely could have gone heavier, still last few reps were hurting.

  25. 1)120 across
    2)185 across
    3)95 across

    1×20 Backsquat @ 225

    Decided not to do the conditioning as my shoulder feels way too tight and is causing some pain. Also feeling a little overtrained.

    Question for the Outlaw masses, is anyone taking supplements before lifting? I used to years ago but haven’t in awhile. Wondering what your take on it is.

  26. snatch: 130,140
    Clean: 165, 180

    Squat@200, completed

    conditioning part 1-6:16 working time only broke up the last PP
    Part 2: 2 rounds and got through 4 t2b. Only the first round was unbroken 4-3 on the hpc after that

  27. 1) 165, 165, 165, 175, 175
    2) 205, 205, 205, 225, 225
    3) 185, 195, 205, 215 (PR) Felt really solid.

    Squat @ 265. Was frickin awesome.

    Conditioning:
    Part 1 Splits: 1:02, 1:07, 1:22 Total Working Time: 3:31
    Stupid HR pushups got me on the last round. Pullups and Push Press all UB.
    Part 2: 2 rounds + 7 + 8 Ring Dips

  28. BB Gymnastics- no blocks. Worked of 20″ bj. Need work on these.
    225lb for 20 reps, too light. No religious experience.
    4:41 total working time.
    Ran out of time for second wo.

  29. BBG:
    1) 75,80
    2) 115,125
    3)85

    Strength:
    125

    Conditioning:
    Part A
    2:00,2:09,2:04. Pullups got me today:/

    Part B
    1 round +7 hc + 7ring dips. This prob sux, but I’m happy with it, for today. I’ve only done hang cleans 2 or 3 times and most weight was 105. So yay for me.

  30. 1) 115 & 120

    2) 155 & 165

    3) All sets @ 120

    4) 1×20 @ 230

    Conditioning:

    1) 1:08, 1:27, 1:38
    2) 2 Rounds at 160 with 2 MU to get up to the dips

    Videos of the BS and both conditioning on my blog.

  31. Snatch off blocks
    180 x 3 x 2
    195 x 2 x 2

    A couple early fails, re-did the rep. Minimal space with the WOD going on at our gym. Basically snatching in a closet…..had to get my head around it.

    Clean of blocks
    235 x 3 x 2
    255 x 2 x 2

    Skipped Snatch Balance due to time constraints…

    Jumped right into the 20RM back squat without a single warmup rep, bad idea……
    Wasn’t ready and had a moment of weakness.

    305 x 12……racked it for about 30 seconds, then hit the remaining 8.
    Was not happy……legs were not ready for that.

    Conditioning

    0:47, 0:49, 0:53
    Total working time 2:29

    6 min AMRAP

    3 Rounds + 11 Ring Dips

    MFS
    5/2/2

    Was ready to throw a bar through the wall during the lifting……20 bars and nearly every plate in the gym set up for 3 people doing a clean ladder.

  32. Snatch 175×3 190×2
    Clean 235×3 250×2
    S.B. 225, 235, 245, 245

    BS. @70% #335. Only got 14. Switched from low bar to high bar after rep 11. Stupid idea. Not sure why I did it.

    A) 1:07, 2:10, 2:58

    B) 2 Rounds

    Gotta get this conditioning up!

  33. 1)145,155
    2)185,195
    3) 135,155,175F,175
    strength – 225, holy fuck
    partA- total working time 4:30- pushups fucking sucked, pullups unbroken
    PartB- 2+13 with 165# i need to learn the hook grip. first set unbroken second set my forearms died and i did singles. Shoulders were toast.

    I hate to be that annoying guy that asks questions that probably seem obvious to most, but are you supposed to do everything posted right after one another or are you supposed to wait a significant amount of time before doing conditioning? I was wrecked after all the lifting and squatting for the conditioning. Any feedback would be greatly appreciated.

    m/18/160#

  34. 1) 165 x 3 x 2, 175 x 2 x 2 — 1 miss on the first 175, feeling good on snatch lately
    2) 220#, 240# – no misses, all pretty easy
    3) – 135, 155, 155, 175

    Strength – http://youtu.be/mzAqnLbXZLU
    285 x 20 — Altho the video evidence may seem to the contrary, it felt decently easy, training partner said “you got 315 pussy” right after I finished….this was first time trying the 20 rep, next time 3 wheels.

    Conditioning
    1.12
    1.13
    1.24 (HR break)

    part 2
    Made it about 4 minutes in, and thumbs where close to ripping off with the hook grip, broke both fingernails, had to stop.

  35. 1) #145, #155
    2) #200, #215
    3) #155 first time doing these

    Strength
    #225 decent pace but hips kept shooting up too fast.

    Conditioning
    1:13, 1:44, 3:00 HR Push ups got me last set. conditioning felt good but arms got burnt out

    Skipped part B. still a jr outlaw, this sh*t is hard. shoulders and legs shot

  36. BBG-
    1) 75#, 80#
    2) 117.5#, 125#
    3) 2 x 2 @ 95#, 1 x 2 @ 100#, 1 x 2 @ 105#

    Strength – 157.7#

    Conditioning – Only part A, ran out of time.
    3:05, 5:03, 6:16 = 14:24

    Did 120# PP for 1st round, 115# following two rounds. Had a couple Push Jerks slip in that first round. Fucking weak as shit shoulders.

    Also used a light band on the pull ups, light kip. Left shoulder still stings when kipping, generally opting for strict when I can. Or when I’m wearing pink panties. Like today.

  37. BB Gymnastics
    1) 115, 125
    2) 155, 175
    3) 95, 105, 115, 125

    Strength
    1X20 @175

    Part A:
    4:22 working time (push pressed 105)
    Part B:
    2 rounds plus pwr clns (cleaned 135)

  38. Thanks for fueling my slightly insane state of mind all you dirtbags! And Justin Bieber can suck my balls! Maybe someday I’ll post a video of my actual abilities. But that would be boring.

    Oh, and this are not spandex or underwear I am wearing people, owe are my shorts. I am huge. Figure it out!

    Did an hour of gymnastic skill work

    1) 165, 175 (felt shitty)
    2) 215, 235 (felt awesome)
    3) 135, 165, 185, 185 (felt wobbly)

    Squats – 315#. (trying to get video. Had 5-10 more in me)

    Conditioning – TEAM
    1# – 11:24 (I scored about 1:04-1:12 each round)
    2# – my par finished 4 rounds (this one absolutely smoked me. The squats drained everything out of me, I had nothing for this one)

  39. 1) 110, 115
    2) 150, 160
    3) 135 (No pain in my shitty elbows today… great news)

    Strength:
    20RM BS @ 185, did an extra rep to be sure… 21 reps.
    (15# PR)

    Part A:
    1:08, 1:22, 1:42 (Push Ups got me) Total: 4:12

    Part B:
    2 Rounds + 10 T2B (Had to use a man bar… grip.was.shot)

  40. 1) 160×3, 175×2
    2) 210×3, 225×2
    These were awesome, never done them before.
    3) 165, 185×3
    245×20 – good, maybe had an extra
    10lbs in me.

    A) 4:49 total time
    B) 2 rounds plus 7/11/8
    Tough, A was a forearm smoker.

  41. 1) 105-105-105-120-120
    2) 125-125-125-135-135
    3) 120-130-135-140

    Strength: 170 x 20

    A) 1:30, 1:35, 1:45
    B) 2 rounds + 5 cleans (t2b are my nemesis)

  42. 1) 85#, 90#
    2) 110#, 115#
    3) 95/95/100/100#

    1X20 Back Squat @ 130#

    Conditioning
    Part A:
    Round 1- 2:57
    Round 2- 3:11
    Round 3- 3:50
    total WT- 9:58
    my PP is weak ass shit.

    Part B:
    1 round + 6 ring dips

    Didn’t feel rejuvenated after rest day… not sore, just very fatigued today. also re-adapting to the heat-88 here today.

    5/7/1

  43. 1) 155-175 Felt pretty shitty with form today
    2) 225-240 Felt solid
    3) Skipped with shoulder and time

    280×20, felt good.

    Part A 1:03-1:04-1:19 Total time was 3:26
    Part B 2 Rounds +7 HPC Ripped my thumb and was doing singles on the HPC. FUCK.

  44. BB Gymnastics
    Snatch – 140, 150
    Clean – 190, 200
    Snatch Balance – 2 sets of 155, 2 sets of 175

    Back Squat – 15 reps at 235, racked and finished the set of 5

    Conditioning –
    a.) total time – 3:34
    b.) 2 rounds + 7 ring dips

  45. BBG:
    1) Snatch From Blocks – 160x3x2, 170x3x2
    2) Clean From Blocks – 205x3x2, 215x3x2
    3) Heaving Snatch Balance – 175,195,215Fx2,215,225

    Strength
    1X20 Back Squat – 255. Spoke to Jesus.

    Conditioning (Parts A/B)

    Part A:
    3 rounds for working time of:
    10 Push Press 135/95#
    15 HR Pushups
    20 Pullups

    :56,1:01,1:12. Total Working Time – 3:09. Pushups were the limiting factor. Died on the last round.

    -Rest 10 minutes between parts.

    Part B:
    6 minute AMRAP of:
    7 Hang Power Cleans @ 185/120#
    11 Ring Dips
    14 T2B

    3 rounds even. Was totally out of gas by the time i got to the AMRAP. That was a lot of fuckin’ work. Good day though.

  46. Snatch – 175×3, 190×2
    Clean – 225×3, 240×2
    Snatch Balance – 205, 215, 225×2 – last set felt the best wish I would have gone heavier but the 3rd set was shaky.

    Back Squat – 275 Definitely wish I would have gone heavier, probably around 295. It got pretty difficult, but didn’t even get close to seeing the light or passing out, but pretty surprised it went as well as it did. FUCK YEAH!

    Conditioning – did it as a team(Murfreesboro)
    Part 1 – 11:43
    Part 2(with Mrs. Hughey) – 2 rds + 6 dips for her(31 reps)

    Overall felt pretty fucking awesome today, was pretty amped up about the back squat.

  47. BB GYM:

    1. 85-90
    2. 120-130
    3. NA

    Strength:
    160×20

    Conditioning:
    Ran out of time, only had 1 hour between appointments. Still feeling crappy and exhausted and neurologically not dialed in.

    • You gotta start schedueling better. Im judging again at regionals and not cutting your ass any slack! j/k

      Dan C

  48. A: 147, 155
    B: 180, 195
    C: 132, 155, 175, X
    +
    20 RM Back Squat – 205#
    +
    Metcon – 1:41, 1:54, 2:22 = 5:57 (pushups took forever, everything else fast and unbroken)
    +
    AMRAP – 1 round + 6 HPC (weight was too heavy)

    M/F/S: 1/4/5

  49. 1) 120×3, 135×2
    2) 175×3, 190×2
    3) 145, 155, 165, 175 (old max was 170, so this is a new pr and got it twice)
    Back squat- 240
    Team CFM- Part 1) 11:43
    Part 2) LGA/Ms Hughey-2 rounds + 17 dips, Hughey/Josie- 2 rounds+ 20 T2B

  50. Snatch off blocks
    145, 155
    Clean
    195, 205
    Sn. Balance
    135,155,185
    B.S. 1×20 @ 255

    Part 1 1:00, :57, :59 total time 2:56
    Part 2 3+5

  51. 1. 135, 144
    2. 191, 205
    3. Saved shoulder

    20rm back squat-280

    Part 1- 1:33/1:35/2:32- 5:40
    Part 2- 3rounds + 1 hpc

  52. BB Gymnastics

    1) 3X2 @ 160, 2X2 @ 175
    2) 3X2 @ 205, 2X2 @ 225
    3) 2×185, 2×225, 245 fail, 245 fail

    Strength

    1X20 Back Squat @ 70% (265#) = 13 reps*

    *Note to self: don’t be such a sissy, but also maybe next time warm up your squat before throwing 70% of your 1RM and going for 20 reps

    Conditioning (Parts A/B)

    Part A:

    1. 59 secs
    2. 66 secs
    3. 72 secs

    Push ups killed me, they seem to go so fast lately

    Unfortunately ran out of time and had a client come so had to do this several hours later after classes

    Part B:

    3 Rounds + 9 Ring Dips

  53. 1) based off 200
    150 160 no fails
    2)based off 270
    200 220 no fails
    3) 185 190 190 195
    Failed 195 on first rep prob about 4 times before 190 set. Then I got pissed. Weight didn’t feel as heavy after that. Next time HTFU.
    BS. 225
    This wasn’t as bad as I thought. Could have gone heavier.
    1/4/6

  54. 1. Worked up to 130 – felt solid and strong. Unusual.
    2. Worked up to 165 – same
    3. 155

    Used 225 for the 20 – Purely religious experience around 15-20. Amazing.

    Did the three round conditioning. First round around 1:50, second at 1:33, and third at 1:30. F my shoulders.

    Work got in the way.

    Thanks!

    MFS – 1/4/3

  55. BB Gymnastics
    1) 71kg, 76kg
    2) 88.5kg, 101kg
    3) 90kg, missed 2nd rep on set 3 though

    Strength
    1X20 Back Squat @ 120kg PB
    Actually did 21 reps as counting was a bit beyond me

    Conditioning (Parts A/B)
    Part A:
    1:04
    1:14
    2:14

    Part B:
    2 rounds + 9 reps

  56. BB Gymnastics
    1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. @ 165, 180
    2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. @ 235, 255
    3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. @ 225#
    Strength
    1X20 Back Squat (low bar)
    Results: 15 reps at 285#, rack position got sloppy and the bar was tough to keep on my back. Legs were fine though.

    conditioning later

    • Conditioning

      A) 1:15, 1:13, 1:15 = 3:43
      A little slow on my transition from the push ups to pull ups. To much chalking/fixing hand protection. Besides that, everything unbroken. This wasnt too bad at all.

      B) 2 rounds + 7 HPC/11 Ring Dips/ 5 T2B.
      Really Just couldnt hang on to the bar. At the end of the 2nd round, and the 3rd round I wasted time trying to fight my grip. I would pause for a second trying to re grip then go to clean and the bar would slip out.

      Fun stuff once again.

  57. Have any of you guys or girls used Riso shoes? I need a new pair and Ive always used do wins but they don’t last very long I find myself going thru them every six months. Thanks

  58. 1)157,170
    2)228,245
    3) completely did not see this when i did the workout

    Sqauts @ 245

    Part A)16:21 (Ring pull ups)
    Part B)1 round + 7 Toe to Rings

  59. Snatch from blocks – 105-110
    Clean from blocks – 135-140
    Snatch Balance – 125-130-135-140

    20 Rep back squat – 185

    Conditioning A:
    1:05, 1:15, 1:14
    Conditioning B:
    2 rounds + 5 T2B

  60. BBG: completed

    20 backsquats completed @ 185#. Should have gone heavier… a lot heavier.

    Conditioning:
    Part A: 1:12, 1:19, 1:33
    Part B: 2 rounds + 23 reps. (holy hell this sucked)

  61. AM WOD:
    Snatch from blocks: 3×2@165#, 2×2@ 175,
    Clean from blocks: 3×2@225, 2×2@235
    Snatch Balance 4×2: 185, 195, 205, 225×1 failed second rep

    Back Squat: 1×20 @ 315#

    PM WOD:
    Part A:
    1. 1:08
    2. 1:25
    3: 1:14

    Part B
    2RDs and 2TTB

  62. Day 4
    Horrible performance
    Snatch of Blocks – kept missing out in front. 125-125(1)-125-135(1)-135(1)
    Clean from blocks – 175,175,175,190,190
    Gassed quickly, skipped the Snatch Balance
    BS 1×20 – Not mentally there, I knew I was not gonna make it after the first squat. Probably need to start at a lower weight and get some small wins while adjusting the new programming. BS 255×10
    Conditioning
    Part A – 10.30 subbed 100 PP for 135, skipped rest periods
    Part B – not completed…way too gassed

  63. 1) 115, 120
    2) 155, 165
    3) 135
    4) 12 reps @ 250#
    5) 2:09, 1:49, 2:13
    6) 2 rounds + 11 ring dips (used 135#)

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