120428

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WOD 120428:

BB Gymnastics

1) 5XME UB Hang Power Cleans @ 225/155# – rest 60 sec.
2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – heaviest possible, rest 60 sec.
2b) 5X1 Non-Heaving Snatch Balance – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
12 Pistols (alternating)
24 Pullups

Rest 1:1

Notes: ALL OUT every round.


Extra 120428:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 3 Conditioning

3 rounds for time of:

50 Perfectly Vertical KBS 24/16kg
30 Pullups
15 Push Press 135/95#

Group 4 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

61 responses to “120428

  1. May be a dumb question… but looking at following the outlaw way, problem though because I live half way around world in Australia, we don’t get the program till half a day late. Would you recommend following it 1day behind? Or a full week behind so the rest days match up?

    • Or do you get it half a day early?…You get it when you get it, do the programming when you get it, or wait til the next day. In America it comes in at ~11p which means it comes in around Noon there, I believe — just do it in the afternoon? SHouldn’t be a problem.

    • I ran into the same issue while deployed. I just did everything a day later and was always last to post times, etc… I tried working out later in the day and could stay on schedule with everyone else. But if you are always working out in the morning, on a Sat. morning I would do Friday’s workout. Worked for me, but I needed to pick one or the other. Good luck.

    • Dave our outlaws here in Japan train outlaw way and the rest day split get fucked up being a day behind I highly recommend being a week behind .. or staying on the same day

  2. BB Gymnastics

    1) 1x1x1x1x1 (102,5Kg)
    2a) 80,80,80,80,90Kg
    2b) 70,70,70,70,70Kg

    Conditioning

    3.10; 3.18; 3.26; 3.36
    *My hands are torn at the moment, so could not hold on…

  3. BB Gymnastics

    1) 3-3-2-2-1
    2
    a) 90-95-95-90-102,5 kg
    b) 70-70-70-70-70 Focused on a low catch

    Cond

    Because of the 120 Pull ups yesterday, I did 20 T2B instead of 24 pull ups
    3.05-3.09-3.05-3.07
    total time, without breaks: 12.26
    Total time with breaks: 21.40

  4. 1) 225 – 5,4,4,5,4 = 22
    2a)2b) had to skip due to a powerlifting cert at our box

    Conditioning

    3:02, 3:09, 3:17, 3:22

    M/F/S – 1/2/1

    Awesome watching all the outlaws at regionals. Can’t wait to represent my box and Outlaw next weekend in D.C.

  5. 1) 155# only once. that’s a 10# HPC PR for me.
    2a) 2b) cut short for the reason drew mentioned.

    conditioning:
    i transitioned when drew transitioned, so i didn’t keep track of anything. i wanted to somewhat mock the feeling of competition for him. it was good. he said it forced him to focused on his own timing and plan.

  6. 1) 10, 10, 8, 10, 10
    2a) 225, 234, 243, 250, 250
    2b) 185, 195(tiny heave), 195(f), 185×3

    conditioning
    3:15
    3:24
    3:34
    3:34
    Rowed b/t 1:40-1:42 every rd and came off right into the pistols
    PUs went 18-6, 18-6, 16-8, 12-6-3-3

    No extra work

  7. Way to kill it at regionals Outlaw’s!!! Fuck Yea!!
    BB Gymnastics
    1) 0 at 225#, Dropped # to 185, 2, 3, 2, 2, 1
    2a) 165, 175, 185, 185, 190
    2b) 115, 120, 120(f), 115, 115, 115

    Conditioning
    *Subbed 400m run for the row
    2:33
    3:00
    3:04
    3:05
    Total- 11:42
    Run was 1:30-1:42
    PU were UB, 12-12, 9-9-6, 6-6-6-3-3

  8. What is on everyone’s regionals playlist? I need some music, I like everything from metal to Jay Z.

    Like Rudy said, Hoods up, headphones on.

    • if you haven’t checked out “Thrice” on Rudy’s reccomendation yet I would. They kick ass.

      • +1 for Thrice, also anything Hatebreed, Slipknot, etc., throw in some dubstep for good measure lulz

    • Master-P’s “Hoody Hoo” has been added to the playlist recently. I find it works wonders for my hang cleans

  9. Way to go Outlaws!
    bb gymnastics hang power clean 5×6 @ 225=30 total reps
    2a) press cluster @ 205×5
    2b)No heave snatch balance @ 185×1, 205×4
    Conditioning
    3:13
    3:00
    3:46
    3:50
    pull ups, ub, ub, 20-4, 11-5-4-4

  10. BB Gymnastics

    1. 12-5-6-6-6
    Mostly failing because of losing the grip.

    2a. 225, 230, 240
    2b. 155, 185, 200f

    Havent done many snatch balances in a long time…..200 was there, had it just a little soft and let it go.
    Only 3 sets and moved on.

    Conditioning

    2:43
    2:49
    3:10
    3:08

  11. ME PC @ 225 – 5,6,5,5,5
    Press Cluster – 185,195,205,215,215. Failed the PP on both 215 sets.
    Alternating KB Hi Pulls 5×10 – 90# for all sets

    Conditioning: 2:58, 3:07, 3:04, 3:16. Rows went 1:40,1:44, 1:48, 1:50. Pistols OK. Pullups 12/12, 15/9, 16/8, 7/8/9. Felt like I had nothing left today.

    Extra Group 4 work later or maybe push off until tomorrow.

  12. 1 – 5, 3, 4, 4, 4 @ 100kg
    2a – 90, 100, 105, 107.5, 110 failed the push jerk but push press pb
    2b – 70, 3 misses @ 75, 1 miss @ 72.5kg
    long break with a few classes
    conditioning
    total work time =15:11
    Rows between 1:34 and 1:38
    pistols steady but not as fast as I want
    pull ups were a shit show

  13. Hang P. Cleans
    4-3-2-2-3 @205

    Press Complex
    175-185-185-185-185

    Snatch Balance
    175-185-185-185-185
    – The last two were slow and had an aggressive dip-drive, need to get under the bar faster

    Conditioning: gym is moving so everyone was there doing FGB as a “last wod”, figured I’d join
    – 387 (is there such a thing as a Personal Worst… something has been off the last two days)

    2/2/2

  14. 1) PC 5×2 @ 225, 230, 235, 240, 245
    2a) 185, 200, 210, 220, 230
    2b) 185, 200, 210 (fail), 210, 220

    Conditioning #1
    Affiliate WOD

    Conditioning #2
    Group 4
    Rx’d 5:57

  15. BB Gym

    1)used a new fat bar I bought 155=10, 165=8,8,6,8
    2a)165,175×4 Shoulders felt weak today
    2b)135,155×4

    Skipped conditioning due to both of my kids were all over the place try to to it later.

  16. 225 HPC — Bruised the shit out of my femurs last time I did TnG, still very tender (looking at some padded FB compression underwear) – so I did 30 for time, all singles to get a feel for that pace wise. Ended up at 5.07

    2a) – 165, 185, 195, 205, 210
    2b) 145 across – bad positioning and tight hips today…

    Conditioning:
    3.12, 3.28, 3.35, 3.52 — Pistols were tight as shit today, not very fast, a few no reps from other foot touching/losing balance. Pull-Ups were UB, UB, 18/6, 16/8 — Rows were 1.38, 1.42, 1.47, 1.48 — Hands were very close to ripping so I took it easy on the pull-ups.

    Conditioning 2 later.

  17. BB Gymnastics
    1) 5,6,6,7,7 @185
    2a) 155,175,185,185,190
    2b) 135,145,155,165,170

    Conditioning
    4:07, 4:10

    BB is feeling way better than conditioning. Easing back in to it….

  18. BB-
    1) 7,7,5,5,3
    2a)185-205-205-205-205
    2b)205 across

    Cond-
    3:12-3:19-3:21-4:50

    Went unbroken on pullups til last round and hand tore at rep 12 then it was singles, super fucking slow.

  19. BB –
    1.) 5, 4, 4, 4, 4
    2.) a.)185, 205, 225, 225, 205
    b.)155, 175, 175(f), 175(f), 155

    Conditioning –

    1. 3:00
    2. 2:55
    3. 2:58
    4. 3:09

  20. 1) 3,3,3,3,2
    Grip slipped on last set.
    2a) 185 205 215 225 230

    2b) 185 205 225 235 245PR!
    Conditioning may happen later.
    2/5/2

  21. Shoulder therapy
    HPC @ 135. 7-7-7-5-5
    Snatch balance pvc 3×5
    3:25-3:54-3:58 shoulder had enough

  22. 1) 5XME UB Hang Power clean – 80 KG – 5/4/4/4/3
    2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – 80 kg
    2b) 5X1 Non-Heaving Snatch Balance – 60 kg

    Conditioning

    4 rounds for total working time of:

    Row 500m
    12 Pistols (alternating)
    24 Pullups

    2.56-3.06-3.11-3.11

  23. Cleans 7-6-6-6-7 tough after 30 yesterday
    Press cluster 165 185 205 225 230
    Snatch 155×5
    Conditioning
    3:09
    3:31
    3:46
    3:36
    Total 14:02 all sucked, felt shirty whole way. All pullups from finger tips

    Group 4 extra work
    3:38
    Tripped a couple times on dus in my oly shoes

  24. 1) 7,5,4,4,3 @ 190LBS felt good on these considering I have a max PC of 225
    2a) 185,195,200f,190f,180
    2b) 135,140,145,140f,135
    conditioning
    2:55
    3:21
    3:14
    3:23

  25. BB Gymnastics:

    1. 5,4,4,4,3 @ 165#
    2a. 155, 160, 160, 165 (fail on split jerk), 160
    2b. 110 across

    Conditioning:
    4.10
    4.25
    3.30 (right hip flexor cramped at 200m on row and didn’t unlock so stopped at 250m)
    4.40

    PUs were strict and broken.

  26. 1) 100kg Hang Squat Clean – 5 singles
    2a) 90kg, 95kg, 100kg (F split jerk), 100kg, 102.kg (F Push Jerk)
    2b) 80kg, 85kg, 90kg (F x 3)

    Crap day. Felt sluggish even though I was (relatively) well rested.

    Skipped the conditioning.

    Gutted

  27. This is awesome. My question is: If due to work schedule I am only able to do 3 or 4 wods a week, is there a hierarchy as to which wods are to be done? Should I perform the wod corresponding to that date or make up a different one?

    • Andres – As an athlete you will have to make that distinction. If I were in your boat, I would follow a week behind, and get the work in that I could. Take the 3 or 4 hardest/most work loaded days and hit those, and see if you can get any additional work from the 5th day sparsed into those days. I.e. if you choose to not do the 5th day, but there is Ring HSPU work in there, you should try to fit that into one of the days you can hit. The key is to not avoid any weaknesses — Make sure when you pick the days to hit you cherry pick the days that most accurately work your weaknesses, and get in any additional skill work from the 5th day you can.

      • Thanks Jeff, will do. One last thing: is there a key somewhere in the website for the abbreviations used. I am wondering what “10 minute AMRAP of alternating BB TGUs @ 95/65#” means.

  28. And that’s a wrap. Congrats T, BP, and Jason Haagen Dazs! Oh, and Rudy. Fucking huge weekend. This is crazy. Can’t wait til next…

  29. Saturday

    “Diane”. Did worse on this than previous times. Still trying to figure that one out.
    Then pressured into crossfit poker because another player was needed.

    Sunday

    Made up 1 rm power snatch. Previous attempt last week (at oly meet) was 105. Failed 110 today.

    BBG:
    1) 1 rep hpc @155. Pr! Woohoo🙂. ( so tell Rudy that Ive had 3 20# prs since starting his program 6 weeks ago-squat, hpc, jerk!!)

    2a) 100#. Would’ve gone higher but played with grip width ( was told I was too narrow)
    2b) started at 95 which is a weight I can usually and failed first attempt so skipped these.

    Cond – did team WOD with my box.

  30. Did Event 5 today — hit 205 very crisp/clean, barely missed 215 twice and squeezed out 5 double unders…On Game day I don’t think I’ll be in the running so I’m just gonna go for PR snatches…cuz snatches are way more FUCK YEAH! inducing than hitting a few DUs

  31. Congrats Rudy!! 5 of the 12 spots up for grabs in the South east and south central went to Outlaws… Congrats to T, Jason, BP, Guido and Candice! Tune in next week for more good shit!

  32. 225x 7,5,6,5 275×2 on Hang Clean
    135, 145,155,165,185 on on press cluster
    50, 80, 100, 120, 135 on Snatch balance

    2 hours of basketball for conditioning

  33. 1) 5, 4, 4, 5, 5 (re-hook gripping was the hardest part)
    2a) 113, 133, 133, 133, 133 (way off my maxes but the heaviest i’ve gone overhead since a major shoulder injury set me back months ago. first set of 133 wasn’t crisp, but the other sets looked/felt better)
    2b) just 45×5, still getting re-comfortable with that movement
    ,
    Conditioning:
    Scaled to 2 rounds, pistols down to 16″ box, 12 Ring rows per round instead of pull-ups:
    3:40, 3:36

  34. BB Gymnastics

    1) Cleans: all rounds 1 rep.
    2a) Press Cluster (PP, PJ, Split Jerk) – 70/80/82/85kg (187.4lbs)
    2b) Non-Heaving Snatch Balance – 40/45/50/55/60kg (132.3lbs)

    Conditioning: round 1; 3.48 then I had to go teach a few classes.

    Did a team wod (jack ish) with the class which was;
    15 minute amrap of;

    10 x 50kg push press
    10 x 16kg kettlebell swings
    10 x 36″ box jumps

    Rounds: 13 + 8 reps

  35. BB Gymnastics:
    1) 185#-2, 2, 2, 3, 1.
    2a) 155# for 1 set. 165# for sets 2-5.
    2b) 135#, f, 135#, f 135#, 135#.

    Conditioning:
    2:43, 3:32, 3:17, 3:29
    Subbed 50 SDHP @ 45# for the row.
    Total working time-13:01

  36. Hi, guys and gals. I have been wondering and searching past posts and other sites such as catalyst athletics and mike’s gym for a clarification on the non-heaving snatch balance. 2 questions:
    1. Is the no heave or non-heaving snatch balance and a pressing snatch balance the same thing?
    2. Should we place our feet at the push or jump position and then move them to the catch position or should we start and end with the feet in the catch position?

    The differences I could see on the CA demo videos was that the heaving SN Bal starts and ends with the feet in the catch position, while the sn bal starts with the feet in the jump or push position and ends in the catch or squat postion. Thanks for the help and the great programming.

    • 1) 5,5,5,3,5 =23 * bar slipped out of my hand on set 4 on the 4th rep, so I “Bozzed” myself… *pr was 3 reps at 225#
      2a) 185, 205, 215, 220, 225 * pr of 215, 220, 225 on pp
      2b) Pressing sn bal 65, 75, 90, 95, 95 *little dip and drive on the last rep

      Conditioning:
      *subbed 400m run due to no rower
      12 Pistols
      24 pullups

      14:23
      * pullups broken up 15/6/3 and 13/9/1/1 on last sets

      feeling great today. A couple of prs and going strong. Thanks!

  37. 1) 10-6-5-5-5 = 31
    2a) 185-205-225-225-225
    2b) 135-185-205-205-225 (shoulders were fried much harder than normal)

    Conditioning:

    Total working time = 11:50

    2:44
    2:56
    3:05
    3:05

    Rowed all out until 50m remained, then, practiced hip and arm method of row to transition straight into pistols. All pull-ups unbroken.

    First post on here. I’m a coach-less athlete (affiliate owner), so having some structure to follow with the regional movements in all your programming is nice. I appreciate the generosity of your time and effort put into this site without requiring any membership of some sort. I also subscribed to the regional strategy page. So far so good. I’ll be back. Thx. – Wayne Willette

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