120407

Josh Courage now officially has the biggest 20rm Back Squat in Outlaw nation. Well, at least he has the biggest 20rm on video. Mostly because I failed miserably at 340# last week (12 reps), and Kevin Simons has apparently lost his video camera. Nonetheless, Josh Courage is the most manly man on earth, for one day (way to let that happen, dummies).


WOD 120407:

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested.

Conditioning (3 parts)

1) 7 minute AMRAP of:

10 Burpees
15 Push Press 95/65#
20 Pullups

*Rest exactly 3 minutes.

2) 5 minutes to establish a 5rm T&G Deadlift.

Notes: All reps must be touch and go. If at any time the barbell stops on the floor, the set is over. The athlete may rest in the up position, only. The BB may not lay on the body to rest.

DO NOT injure yourself by losing neutral spine at any time. This is a test event, not Regionals.

*Rest 10 minutes.

3) Run 1 mile for time.


Extra 120407:

*The recommendation is to perform this work at least 2 hours after finishing the day’s regular work.

Group 1 Conditioning

For time:

9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders

86 responses to “120407

  1. Have been following outlaw for a month now and feel stronger, faster and better at Oly’s than ever!!! Josh NICE JOB DUDE!!!

  2. BB Gymnastics
    1) Snatch: missed a few lifts but made sure I got them before moving onto the next set. Based off a 95kg 1RM

    Coach a class

    2) Clean & Jerk: No misses, all based off a 126kg 1RM

    Conditioning (3 parts)
    1) 7 minute AMRAP of:
    10 Burpees
    15 Push Press @ 40kg
    20 Pullups
    2 rounds + 35 reps

    2) 5 minutes to establish a 5rm T&G Deadlift.
    140kg check
    160kg check
    180kg check

    3) Run 1 mile for time.
    7:32
    3:40 1st 800m split
    Holy hamstrings Batman

  3. Snatch 95,100,105,110,115(f),100

    Clean and jerk 165,175,185,195,175

    Amrap: 2 rounds 15 push press

    Deadlift 275×3, 365×3, 425×5. Had that number in my head and I used the first 4 minutes to warm up to it.

    1 mile run: 6:36

  4. 1) worked up to 155
    2) worked up to 205
    Took it a little easy bc back is tight

    Part 1- 4 rds + 1 burpee

    Part 2- 405

    Part 3- 5:39

    • Extra work- 5:08
      Had to take it a little easy bc of my old man back. Fun, challenging wod though. DU got the heart rate going.

  5. Snatch
    3@57,5, 2@67,5 , 1@72,5 , 75 , 80 , 85 , 90(fail), 2 @ 80

    Clean and jerk
    3@75 , 2@ 87,5 1 @ 92,5 , 100, 105, 112,5 , 117,5 (fail), 2 @ 105

    Both lift kind of unsteady and I felt weak, but got some pointers from a weightlifter at the end and think they will change a lot for me!

    Conditioning:

    AMRAP: 4 rounds and 5 Burpees(185 reps), easy but my burpees were to slow.

    Deadlift: Miscounted the weight and did a single at 200 kg (thought it was 180 and wondered why it was so heavy). Thought I did 140 and then 160 after, but it was 160 and then 180 kg. About the neutral spine – don’t mention it.

    So 5 reps @ 180 kg

    1 mile run: 5.52

    Great training today!

  6. 1) worked up to 190
    2)worked up to 235

    conditioning- 3 rds + 5 push presses. I did rope climbs yesterday so my forearms were fried on the pullups

    part 2- 365- previous slow 3 rep max. This time each pull was fast and I had good posture This shit works!

    part 3- 6:12 – felt like 100 degrees outside. Florida sucks!

  7. BB gymnastics omitted. Did oly work at my affiliate this am.

    Conditioning:
    1) 3 rds + 1 burpee
    2) 375#. 400# is my 5rm but not feeling that today.
    3) 5:43

    3/6/3

  8. Looking for an Outlaw group down in SoFla to train with regularly. Have followed for a decent amount of time, and not great, but a decent athlete. Anyone know any locations or groups that follow?

  9. Snatch:
    135(3)-145(2)-165-175-185-200-210(F)-185(made 1 missed 1)
    Clean & Jerk:
    165(3)-185(2)-205-225-245-265(missed jerk)-235(2)

    Conditioning:
    3+19
    365#
    7:06

    3/6/6

  10. 1) 60kg, 70, 75, 80, 85, 90, 95, 85
    2) 75kg, 87.5, 95, 100, 107.5, 112.5, 118.5(f jerk), 105

    Shitty jerk day. Solid snatch day. Felt awesome on the snatch today.

    Skipped Conditioning.
    5RM DL: 180kg, 190×4

    Shoot! Was so close to 190 but just couldn’t finish that last rep.

  11. 1: 117,137,147,156,165,175,185,165
    2: 154,161,174,185,196,208,220,196
    Cond: 3+7, #405, 6:04.8

    2/3/3

  12. Snatch: 83, 94.5, 103, 114.75, 121.5, 128.25, 114.75
    Clean/Jerk: 102, 119, 127.5, 136, 144.5, 153, 161.5, 144.5

    Conditioning:
    A.) 3 + 22
    B.) #285
    C.) 7:38

  13. Snatch
    3@ 170, 2@ 185, 1@ 195, 1@ 205, 1@ 215, 1@ 230, failed@ 95% (245), 2@ 205
    Clean and Jerk
    3@ 185, 2@ 205, 1@ 225, 1@ 245, 1@ 270, 1@ 285, 2@ 245

    Conditioning
    =4 rounds
    Deadlift 5 RM
    = 405
    Mile
    = 6:36

    Group 1 Extra Work
    = 3:48
    Everything unbroken

  14. 1) 135×3, 150×2, 160×1, 170×1, 185×1, 195×1, 205×1, 185×2. No misses. Fuck yeah.
    2) 170×3, 200×2, 215×1, 230×1, 245×1, 255×1, 270×1, 245×2. No misses. Double fuck yeah.

    Conditioning
    1) 4 rounds + 2 reps
    2) 405
    3) My pregnant wife couldn’t wait any longer for me to finish up. She was “fucking hungry”. Sometimes you just have to smile and go with it🙂. I’ll make this part up later on.

    2/3/5

    Despite being sore as fuck from 1 million squats this week, I felt strong as hell. Outlaw = da shit.

  15. Was looking for something to follow that would allow me to consistently attack my weaknesses and found it in spades with “the way”… Been following for a week, first time posting

    Snatches- 135, 155, 165, 175, 185, 195, 175 (hit them all…felt fast)
    C&J- 155, 190, 205, 215, 225, 235 (failed…suck so bad at c&j’s), 205
    Conditioning
    1st part- 3 rounds plus 15 pull-ups
    2nd part- 365

    Will hit the rest of it later

    Thanks Rudy for making this site available free to athletes

  16. Snatch: 75, 90, 95, 100, 105, 110, 120, 105–>Got all reps but shoulders were struggling to get into strong position at the bottom and I was so slow under the bar

    Clean/Jerk: 115, 135, `45, 155, 165, 175, 185, 165–>Felt better on these, but jerk still needs a lot of work. Not quick under the bar

    Conditioning:
    A.) 3 rounds, plus 8 burpees
    B.) 325, much lighter than I expected. Outlaw rules!
    C.) 7:10

  17. Snatches: 125-205#
    Squat Clean no Jerk shoulder pain: 185-275#

    Conditioning: 3+32 reps

    DL: 380#
    Mile: 6:14

  18. Hey Outlaws, I am visiting Ft. Lauderdale/Hollywood beach for the next few days and am looking for a gym/fellow Outlaws to train with…any recommendations appreciated!

      • Youre at CF coconut creek?
        Was going to check that place out when I was in ft lauderdale. Turned out to be a bit far and found one closer.

    • Crossfit Predators

      It’s a bit smaller but they literally bent over backward for Lacey and I. Owner is following outlaw way now. And they actually dropped us off back at the house when we couldn’t get a ride arranged.
      Owner is Gary Roberts. Great guy

  19. Snatch based on 135# (failed my 2 last sets, 95% and 85%)

    C&J based on 180# (set of 95% was… how did I put it… UGLY AS FUCK!)

    Did the wod, misread the wod did:

    7min Amrap
    10 burpee
    15 Push press (scaled to 65# )
    20 Pushups… (Would have been more fun with pullups!!!…)

    Did 2 rds + 14 pushups…

    Deadlifts I got to 275# for 5RM (didnt want to push it too mutch, slowly getting back into deadlifts pain free. Past 5RM was 295#.

    1mile run for time: 6:43

  20. Had a great time this morning training with Courtney Wuistinger and a few guys from the CF Deep Ellum crew. Legit badasses all around.

    1) Snatch %s based on 225#. Felt really good (plus had Spencer Arnold – oly lifting specialst – helping me out), so tried for a PR. No dice, though.
    2) C&J %s based on 285# (PR is 275#, but again – felt good)

    Conditioning
    — 3 rds + 17 pullups
    DL
    — 415# (shoulda started much heavier)
    Mile Run
    — 6:12

    Extra Work (Group 1)
    — DNF (both legs cramped up badly after the first set of squat snatches. Pissed, b/c I was looking forward to this most of all. I’ll hit it later.)

    M/F/S – 1/2/4

  21. BB gymnastics
    1) 100-155 no missed reps
    2)140-225 no missed reps
    conditioning
    1)3rnds + 30 reps
    2) 405
    3) 5:44( PB is 5:38, sucked after heavy deads)

    2/3/4( upper back is tight)

  22. Snatch-135×3, 165×2, 175, 185, 195, 205, 185×2
    C&J-165×3, 195×2, 205, 225, 235, 250, 260, 235×2

    WODs:

    P1: 3 Rds + 7 Pull ups
    P2: 315 (moved to slowly warming up and did 1×335 but ran out of time
    P3: 6:29

    mediocre day

  23. Snatch- based on 115# I finally feel like I’m not going to die every time I do this one
    C & J-base on 155# felt easy today

    1) 2 rounds + 10
    2) 295 # I think more could have been done, I underestimated
    3) 5:49 again, totally underestimated, felt like I had about a 5:30 in the tank but I set my first half mile splits for 6:15. Reminded me how much I hate indoor tracks

    3 weeks of Outlaw and everything feels like major improvement.

  24. Snatch – 90, 105, 115, 120, 130, 135, 145, 130
    C&J- 110, 130, 140, 150, 160, 165, 175, 150

    Metcon- 3 +30

    Deadlift- 265, big jump but wanted to try my old max got 305 for 2 back felt like it was rounding so I dropped it

    80 cals on the airdyne

  25. BBG:
    Snatch – 135×3,150×2,165,175,185,195,205,185×2
    C&J – 165×3,190×2,205,215,230,245,255,230×2

    Conditioning:
    4 rds
    365#
    6:15

  26. Snatch – 95, 105, 115, 125, 130, 135, 145, 130
    C&J – 125, 155, 165, 175, 185, 195, 175

    Conditioning
    1) 2 rounds + 43 aaaaallllllmmmmmoooooosssttt 3 rounds..<—–what a looser

    2) 265 (started too low, underestimated my awesomeness), 295, 315 *
    *315 5RM felt pretty easy thinkin I could have gotten 335, but ran outta time. My last 5RM, before Outlaw, was 280 with a 1RM @ 335, so pretty excited about my pulls today. They were quick and never rounded my back. I'll go heavier next time.

    3) 7:29, not happy with my mile time.

  27. Done at lunch so not much time. Skipped snatch and cleans and deads. So i basically did nothing😉

    1. 3 rounds + 10
    2. Skipped
    3. 7:56

  28. BB Gymnastics –
    Snatch – all done based off of 195#
    Clean and Jerk – all done based off of 250#

    Conditioning –

    1. 3 rounds + 15 push press
    2. 365, back started rounding and stopped
    3. 6:15

  29. BB:
    Snatch peaked at 185
    C&J peaked at 235

    Conditioning:
    4 rds + 1 burpee
    DL=385
    Run= 6:33 my quads and mutton chops create to much drag!

  30. 1) 130 – 205
    2) 170 – 255 (failed my 265)

    7min AMRAP – 3rds
    5 RM T&G DL – 415#
    Mile Run – DNF – bad calf cramp

    Oly lifts were just ok, tired today, really poor sleep last night. Happy with the AMRAP, DL was ok, 5 minute is not a long time to warm up a DL. Pissed about the calf cramp, because I need to run.

  31. snatch-worked up to 190 no misses
    c&j-worked up to 220 no misses

    conditioning – 2 rounds plus 18 reps
    5rm deadlift-345
    mile run-8:06

  32. BBG
    Snatch – 145, 165, 175, 190, 205, 215, 225(failed-plenty of fucking pull just missing the catch), 205 all of these felt easy just couldnt catch 225 for some reason.

    C&J – 180, 210, 225, 240, 255, 270, 285, 255 all of these felt really good, easiest 285 has ever felt

    Conditioning –
    Part 1 – 3 + 10 Burpees fucking bw and baby weight shit
    Part 2 – 430 did a couple sets of 2 @ 365 & 400, kept a tight back with 430 and felt good about it. Pretty sure I could have gotten 450 with some bouncing and maybe a little rounding.
    Part 3 – 6:27 started out WAY too slow. Big fella don’t run, so I don’t know how to pace and I started out way too slow, sped up a lot with about 600m left. Should have been sub 6

  33. BB gymnastics
    1) Snatch: 145#x3, 155#x2, 170#x1, 180#x1, 195#x1, 205#x1, 215#x1, 195#x2
    Snatch was hit or miss today. My form either felt amazing, smooth, and quick. Or, it felt ugly and bad. Missed a few reps, but redid them and completed them before going onto the next set. Re-did a rep at 215# because my first rep at that weight was completed but ugly. Good news though, the weight felt very light even though my form was a little off. I feel a PR coming on for this soon.

    2) Clean and Jerk: 205#x3, 225#x2, 235#x1, 255#x1, 270#x1, 285#x1, 300#x1 (PR), 275#x2
    Form felt good. Felt quick and felt smooth. Weight actually felt a little heavy today. PR’d my C+J @ 300# because I am working off of my Jerk PR of 315#. 300# felt easy, definitely will be breaking this soon.

    Conditioning:
    Part 1: 3 rounds + 10 burpees + 3 push press
    Part 2: worked up to 365#, ran out of time. Worked slow. (I cant read directions on rest and by the time I realized it was 3 minute rest not 5, I had 3 minutes to do it)
    Part 3: 6:40

    Overall Just sort of felt drained going through the conditioning. Felt a little slow because of it.

  34. 1) based off of 200.
    One fail on first rep of last set. Reset and did both reps. Snatches felt ok, lil heavy
    2) based off of 265.
    No fails. Cleans felt heavy, jerks felt good though.
    Conditioning
    1) 3 rounds 14 reps
    Never redlined and all unbroken, slow transitions
    2)295 weak. Did 315 x3, third looked shitty so stopped there.
    3) 7:16

    2/7/5

  35. Based off 135, never snatched before so this was a guesstimate all along.
    1) Snatch, went all the way to 135 and got it, tried 145, no bueno! Power snatch, not able to drop under yet.
    Based off 170
    2) C&J, left 145 on bar due to lack of time and warmed up with it, felt good and went straight to 185 for a PR, new that it had improved quite a bit. 185f, 185pr, 185f, 185. Power clean easy but my split jerk really needs work.

    Conditioning
    1) 2 rounds, pull-ups did me in, along with push press.
    2) 285, sloppy but got it. Haven’t DL’d this much before but figured my 1RM was 320ish. I was still tired from part 1 so I only tried 285, so sloppy called it good.
    3) 7:30

  36. Snatch- Up to 95, new PR😉
    CJ- Up to 130

    1. 2 + 2PP
    2. 200
    3. Skipped it. Felt smoked…. or just lazy.

  37. 1) snatch based off 260lb. hit all reps but 95% (pulled my calf slightly, caused it to knot)
    2)clean and jerk based off 300lb hit all reps but 95%
    -i lacked energy this morning and my drive was low. i think i should have stretched longer and had a better warm up. also i skipped a much needed breakfast i ended up pulling a muscle in my leg and rolled out for a bit.
    3) 4+10
    4)375lbx5 my dead lift was low. i think i need to build up a better dead lift.
    5)6:02 mile.

  38. 1) 100, 115,125,135,140,150,155, 140
    2) 160, 185, 200,215, 225, 235, 250, 225
    Shoulders were still pretty trashed from yesterday so anything overhead was a battle.

    3) 3 complete rounds
    4) 365 Surprisingly still had some left in the tank too
    5) 7:05 Had to teach classes so I ran the mile around 4 hrs later

  39. 1) 115 @ 85% was the heaviest I hit
    2) 150 @ 85% was also my heaviest for c&j missed jerk at 160. All of my lifts have been off this week.

    Conditioning:

    1) 3 + 7 burpees. I know this is not a big for anyone else, but one of the first WODs I did with Outlaw was something with 5 rounds, 15 pullups, and something else. In the first round of that WOD I had to break up my pull-ups into 5’s and 3’s. I was able to the first round of pull-ups UB and didn’t have to break up the 2nd round till 10. It fell apart after that, but it’s still great seeing that kind of progress.
    2) 245
    3) 7:52

  40. Did this around 9:30pm last night…

    1) 135, 155, 165, 175, 185, 200 (fx3), 185 (felt good, just really slow. And everything was forward. Fucking sucked)

    2) 170, 200, 215, 235, 245, 255 (f), 255, 245 (same issues as above)

    Conditioning
    1) 4 + 2 (felt slow, but I guess I wasn’t really)
    2) 415 (felt like 800, so fried)
    3) 6:54 (very happy with that considering)

  41. Was out of town all day yesterday for Lacey’s fitness show. Yep…..olympic lifting + crossfit + zero competition prep = walk into a bikini competition and place well enough to move onto the elite category next time. I’m a lucky dude….

    Day behind

    Snatch
    145 x 3, 165 x 2, 180, 195, 205, 215, 230f x 3. Decent attempts…..last one was there I actually got there too quick and couldn’t catch

    C&J
    185 x 3, 210 x 2, 225, 240, 255, 270, 285, made all lifts and decided to take an attempt at 300 and 305. Failed jerk both times. Haven’t failed a 300+ clean in weeks. 255×2

    Conditioning

    AMRAP
    4 + 7
    Last set of pullups in 4 sets…..should have been able to get back to the bar

    Deadlift 5RM
    425#

    Mile run
    5:26
    Hamstrings felt tired in the first half, but second half felt surprisingly good. Didn’t take it out super hard so I had lots of lungs coming home.

    Good day!

    MFS
    1/3/5
    Little sore still from the 20 rep back squat.

  42. 1) Snatch: 100×3, 115×2, 123, 132, 140, 148 FL 3x, so dropped to 135×2

    2) Clean & Jerk: 126×3, 147×2, 157, 168, 178, 190, 200, 178×2

    No conditioning, sore throat and worn out.

  43. Hey all, just started following this today and per Rudy’s request will be posting results, even though they will be pathetic (need a lot of work on everything, especially oly lifts):

    Snatch (off 120# 1rpm) – 75×3, 85×2, 90, 95, 100, 110, 115, 100×2

    C&J (off 165# 1rm) – 100×3, 115×2, 125, 130, 140, 150, 155, 140×2

    Conditioning –
    (1) 2 & 11 pullups
    (2) 315×5
    (3) 10:45 (distance was approximate — think it is closer to 1.2 miles — still pathetic time)

  44. 1) 135 x 3, 150 x 2, 160, 170, 180, 190, 205, 185 x 2
    2) 170 x 3, 195 x 2, 215, 235, 255, 270 (Felt Good) Cleaned 285, 295 (PR), 300F

    Conditioning:
    1) 3 + 21
    2) 415# x 5 — Went pretty easy/light on these since I went up on the Cleans
    3) 6.11 — Very windy, kinda sucked the intensity out of it when I was into the wind on the middle 800.

  45. Snatch – Felt off from the get go. Missed 135 (95%).
    C&J – 105 to 165. No misses.

    Conditioning:
    1. 3 rounds + 10 pullups
    2. 205, 225, 245, 265. Wish I would have started heavier.
    3. 6:46 mile

    2/4/4

  46. 1) 100, 115, 125, 135, 140, 150, 155, 140

    2) 140, 165, 175, 190, 200, 210, 225
    failed the jerk on 210 & 225…shoulders shot from yesterday. However, PR’d my clean at 240 for grins and def could have gone more!

    Conditioning

    3 rounds + 2 burpees

    Deadlift
    415#

    Did not have time for run

  47. 1. Snatch – Up to 140lbs (95%)
    2. C&J- Up to 170lbs (95%)

    Conditioning
    1. 3+21
    2. 255lbs x 5
    3. 6:55

    mfs 3/3/4

  48. A: 117, 137, 147, 155, 165, 176, 186, 165 (no misses!!!)
    B: 137, 160, 176, 186, 198, 208, 220, 198
    +
    1) 3 rounds + 4 burpees
    2) 308# (PR)
    3) 6:30

    M/F/S: 1/4/4

  49. Snatch: missed at 95% (205) Just not a good snatch day
    C&J: No misses 165-260

    1) 4 rds + 15
    2) 435X5
    3) 5:37 Hamstrings were smoked 800 meters in to this from the 20 rep back squat, but I’ll still take it.

    Beat up and my shoulders ache. Going to give myself a day off from the snatch and clean and jerk tomorrow and just do the conditioning.

  50. Can you guys give some input on this WOD I found…

    Strength
    Overhead Squats
    Work up to a heavy single in 8 reps
    Metcon
    NANCY
    5 Rounds for Time:
    400m Run
    15 OHS (95lb/65lb)

    What are your thoughts on including the OH squat in both Strength (Finding 1RM) and the Metcon?

  51. Snatch-135×3-160×2-170×1-180×1-190×1-200×1-210-190×2
    C&J-160×3-185×2-200×1-215×1-225×1-240×1-250×1-225×2

    1) 4 rds + 7
    2) 465×5
    3) 5:55

  52. 1) Snatch: 115×3, 135×2, 145×1, 155×1, 160×1, 165×1, 95%x1, 85%x2 (started missing at 165 and didn’t go up from there)
    2) Clean & Jerk: skipped due to wrist tendonitis/strain

    Conditioning

    1) Did extra work WOD Hang squat snatches and double unders (8:08)

    2) 405×5

    3) 6:54 in busy neighborhood, stopped at 2 lights for traffic

  53. 1) Snatch: 115×3, 135×2, 145×1, 155×1, 160×1, 165×1, 95%x1, 85%x2 (started missing at 165 and didn’t go up from there)
    2) Clean & Jerk: skipped due to wrist tendonitis/strain

    Conditioning

    1) Did extra work WOD Hang squat snatches and double unders (8:08)

    2) 405×5

    3) 6:54 in busy neighborhood, stopped at 2 lights for traffic

    Replied with the wrong log in by accident above

  54. Been following for about 2 weeks now (part of the xfit Durham crew). Trying to make it a point of posting each day

    1. Heaviest (Split Snatch) at 155# (playing with split snatch v squat snatch)
    2. Heaviest C+J at 225#

    metcon

    2 Rounds + 42 reps

    315 x 5 (felt heavier than it should)

    5:35ish on the mile (we ran the wrong course, about 1900-2000m at 7:05)

    • yup. outlaws are taking over in durham. there were about 10-12 of us doing outlaw on saturday. our gym has at least a “sh*t ton of bumpers” (doug’s estimate) and we still had to share.

  55. oly work done with % based on 225# squat snatch and 285# c&j

    405×5 on the deadlift, easy, will go for more next time

    conditioning, just did the hang squat snatch/dub wod, 7:18 rx’d

    ran a mile later 800 meters at a time with a 40# sandbag as part of a partner wod, took about 4:50 each split

  56. BBG
    Sn 100, 115, 125, 135, 145(f), 145(f) – keep missing out in front…145 should be an easy weight
    C&J – 135, 145, 155, 165, 175, 185 –

    1. 2 nds + 3 burpees, Pull Ups were the choke point
    2. 335 x 5 – pr is 405 but wasn’t sure how it was going to feel after the above…prob was to light
    3. 7.52 subbed row 1600 m since I just got a new rower and haven’t rowed in over 4 mos. this sucked.

  57. Snatch up to 81kg, C&J up to 110kg
    As bad as blocks felt the day before, as good did all this feel from the ground. Never hit these weights that easy, and the doubles at 85% was paper!

    We were then 4 guys that will compete at Regionals from my gym that did the wods together, good sparring!

    1: 3r*1 pp (shouldnt have broken 3rd round pp, just lazy).
    2: 385
    3: 6’34min,
    One of the awesomest runs ever, Cape Town decided to throw HAIL and waterfall kind of pouring rain at us just when we started, not an excuse for the time though, (one of the guys did it in 6 mins flat), I just ran out of energy after a too fast first round around the block out of 3. Great feeling however!

    2/5/5

  58. I’m a day behind this week.

    BBG:

    1) 65, 75,80, 85,95,100,105(pr!), 90
    2)95, 110,115,125,130,140,145(pr!), 130

    Cond.:
    1) 2+ 10+15+ 8 pullups
    2)255 ( just took one attempt, should’ve gone up)
    3) 6:43

  59. 1) worked off of 210 no missed reps
    2) skipped for wrist again
    Cond. 3+24
    deadlift 415
    No where to run a mile at work, so did some obnoxious work with prowler.

  60. Snatches up to 205. Missed 1 at 205 and then retried and made it. 210 is my PR so I feel pretty good about that.

    C&J up to 245. Shoulders are fried, but felt good.

    Conditioning:
    2 rounds and 10 burpees

    Pulled 365 for 5. That’s 20 pounds off my PR. So that’s cool.

    No time for mile. Will run tomorrow.

  61. 1) 110,130,139,148,157,166,176(f), 176,157
    2) 135,157,169,180,191,205(pressed up big time), 215(f) hit the clean easily but couldn’t jerk. Tried to take it off the rack and jerk and couldn’t. Did conditioning at work before. Dont know if that fatigued me.

    Cond; 3 rounds plus 6 burpees
    Deads: 345,365×3 ripped hand bad,lots of blood

    6:12 mile, pretty happy with this since I’ve only ran hard twice in 4+ months do to injuries

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