120521

Outlaws currently qualified for the Games:

Individuals

-Elisabeth Akinwale – 1st place, North Central
-Talayna Fortunato – 1st place, Southeast
-Christen Wagner – 1st place, Asia
-Rika Diederiks – 1st place, Africa
-Brandon Phillips – 2nd place, Southeast
-Jason Hoggan – 2nd place, South Central
-Patrick Burke – 2nd place, Southwest
-Candice Ruiz – 2nd place, South Central
-Justin Allen – 3rd place, North Central

Teams

-CrossFit 7 Mile – 1st place, Latin America
-CrossFit CDR – 2nd place, SoCal
-CrossFit Central – 3rd place, South Central


EA, post WORLD RECORD interview.


WOD 120521:

BB Gymnastics

1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

Strength

1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.

101 responses to “120521

  1. Wow, I just watched the North Central snatch ladder vid (mad props EA), and, well, wow – after following Outlaw, I just took it as a matter of course that people squat snatch when weights get heavy. Apparently wrecking your knees attempting to power snatch is the vogue.

  2. It took me 6 days to accomplish an incredible task. I read every word ever posted on The Outlaw Way! This will surely be a great resource for helping me improve my profanity use (so very much profanity).
    I might even get better at lifting!
    As a toast, I raised a glass of Magners to Rudy, and all the other Outlaws last night.

      • Who does Drywall hate more – first-posters, or people who ask dumb-ass questions?

        Because I could have asked “what does AMRAP mean?” Or “what’s a snatch?” But I realize that could provoke someone to reach through the Internets, and CP me.

        I learned my lesson.

  3. Snatch 135x2x5, sn pull 215x3x3, sn balance 135x3x3
    WOD 3 rds+ 16ghd situp( pistols need work)
    GHD ext 25x8x3
    St leg dl 135x12x3

  4. BB Gymnastics
    1) 135#
    2a) 175#
    2b) 135# focus on ‘punch’

    Conditioning
    5 RDS

    Strength

    1a) 35# plate
    1b) Did hinge lift@185 3×12

    Jump rope: 600 jumps in 5 minutes

  5. BB Gymnastics
    1)210
    2a)225
    2b)245
    Conditioning
    4 rds Pistols need work and I got very light headed and Nauseous during the ghds. First time this has happened and wasn’t sure why.
    Strength
    Wasn’t really sure about these movements. I did glute ham raise since thats what it says and I’m not sure how to do this with weight. I can do back extensions with weight but not glute ham raise. So I focused on what I know this movement as and did no weight. I will look up a video of weighted though for future.
    Reverse Hypers was one I haven’t done in about 2 years so I did this with a 35lb dumbell between my feet. I was lying with my stomach on the ghd and my feet hanging off and brought my feet up to parallel then back down. Was this correct?

    Sorry for the questions, I was just a little confused on the last two.

  6. BB Gymnastics
    1) 135#
    2a) 235#
    2b) 115# Giant Pussy

    Conditioning
    4 RDS + 5 Pistols

    Strength

    1a) 45#
    1b) 12# DB

    M:5 F:4 S:2

  7. Back at it after a recovery week last week. I’m still traveling, though, and had to use the resort’s weight room. The workout’s fairly adapted as I did not want to draw too much attention to myself (which probably would have resulted in being asked to stop).

    BB
    1) Power Snatch 5×2 @ 85% (185#)
    2) Snatch Balance 3×5 @ light/technique (135#)

    Conditioning
    12 min AMRAP -> 4 rounds + 36 reps
    7x Strict Pullups
    14x Alt Pistols
    21x V-ups

    Midline
    1) Good Morning 3×10 @ moderate

    1/1/1

    E.A.,
    Way to kill it at regionals! You stole the show. Everyone in the stands was in awe at your performances, especially events 3 and 5. It was hands down the most badass moment of the weekend when you decided to continue the snatch ladder past 150#. Icing on the cake.

  8. BB Gymnastics
    1) 125#
    2a) 145, 155, 165#
    2b) 125, 135, 135#

    Conditioning
    6 rounds

    Gonna do Strength and some skill stuff after work

  9. 1 5×2 snatch 115# No misses
    2a) Snatch pulls 155
    2b)Heaving Snatch Balance
    105,105,115

    Conditioning
    12 min amrap
    5 rounds even

  10. BB Gymnastics

    1) 115 across the board

    2a) 225 all sets
    2b) 115 all sets

    Conditioning

    7 rounds + 5 PU’s (subbed abmat, no GHD)

    Strength

    1a) 25lbs
    1b) no time

  11. BB Gymnastics
    1) 145#
    2a) 210#
    2b) 145×1 155×2 still working on technique

    Conditioning
    5 + 5 strict pull ups

    Strength

    1a) No weight
    1b) Did good mornings instead

  12. RESULTS:
    BBG
    1) 95×3-135×2-160(SN)-160(PS,SN)-160(PS,SN)-160(PS)-160(PS)
    2a) 160-160(slow drop)-160(slow drop, hvY OH)
    2b) 205-210-210

    Conditioning:
    1) 6+28 reps. PU glided easily and even pistols went UB. Keep leg bent more instead of straight out. No GHD, did 10lb BN situpΒ 

  13. BBG:
    5×2 Snatch 85%: 155# all sets.
    2a) 205# all sets.
    2b) 165# all sets.

    Conditioning:
    5 rounds plus 9 pistols rx’d.

    Strength:
    Done with 25# DB.

  14. Slammed a heavy ass KB into the outside of my knee when I brought it down from ovh on Fri. Not able to squat right now. Knee still pretty pissed.

    1) skipped
    2a) 175, 180, 185
    2b) skipped – pissed bc I love these

    Conditioning:
    4 rounds even
    Slow w/strict pull-ups
    All pistols w/left leg

    Strength:
    1a) 15 all sets
    1b) 65 all sets

  15. I can’t tell…were you guys being facetious in regards to the world records?…this is no laughing matter. These are SERIOUS. I heard they are making championship wrestling belts for these. EA, you should use yours as your new weightlifting belt.

    Have you noticed that even if you beat the World Record by like 4 seconds they still say that you “SMASHED” the ‘existing world record’?

    Oh Rudy…if you don’t conform to ‘exercise center’ they will never accept you…and that is why I like you.

  16. BB Gymnastics

    1) 5X2 Snatch @ 85% – 77kg

    2a) 3X3 Snatch Pulls – 107.5kg
    2b) 3X3 Heaving Snatch Balances – 81kg

    Conditioning

    12 minute AMRAP of:

    7 Strict Pullups
    14 Pistols (alternating)
    21 GHD Situps

    = 3 Rnds + 8 GHD Situps

    M= 3 F= 1 S= 1

  17. BB Gymnastics
    1. Squat Snatch 100#x5x2
    2a. Snatch Pulls 145×3
    2b. Snatch Balance 95×3

    Conditioning
    4 Rounds, 10 Pistols

    Strength
    Ran out of time, no reverse hyper

  18. 1. Snatch 5×2 @ 52.5kg
    2. Snatch Pulls 3×3 @ 70kg
    3. Snatch Balance 3×3 @ 35kg

    Conditioning
    4+7+1

    None of the equipment for Strength

  19. Day 1 of Outlaw for me.

    BB Gymnastics:
    1. 83#
    2a. 83/93/103#
    2b. 63/73/83#… struggled with 83#

    Conditioning:
    4 rounds + 9 pistols

    Strength:
    1a. unweighted was hard enough for me
    1b. 8# DB

    Thanks.

  20. BBG-
    1. 105
    2a. 200
    2b. 95

    conditioning
    3 rounds + 19 GHD

    Strength:
    Ran out of time before work.

    That Conditioning work was insane! I may actually have Rhabdo now haha.

  21. BB Gymnastics:
    1. 165
    2a. 225 across
    2b. 140 across- still working technique on these, felt better than last week though.

    Conditioning:
    5+4 pull ups—- pull ups unbroken, pistols slow, ghd’s unbroken-10/11-10/11-unrboken-unbroken

    Strength:
    1a. 3×10 unweighted
    1b.subbed RDL- 3×8 @225

  22. Still modifying on account of knee / hamstring:

    BB Gymnastics:

    1. Subbed power cleans — 165#
    2a. 175 across
    2b. Subbed snatch grip push press — 135#

    Conditioning:

    No GHD — Subbed abmat situps
    Pistols — 7 consecutive standard pistols on right leg, 7 consecutive “1/4” pistols off bench on left leg (felt good to get some ROM on the knee)

    5 rounds + 2 PUs

    Strength — skipped

  23. BB Gymnastics

    1) 5X2 Snatch @ 85% – 185 across

    2a) 3X3 Snatch Pulls – 240 across
    2b) 3X3 Heaving Snatch Balances – (195*3, 205*2, 205*3)

    Conditioning

    4rds + 25 reps Rx’d

  24. BBG
    1) 155
    2a)165,175,185
    2b)235

    Conditioning:
    3 rounds + 14 pistols

    Short on time so have to do strength later.

  25. 1. 115#
    2a. 205(not enough speed), 185,185
    2b. 115,125(sloppy),115

    Conditioning: 3rds plus 31
    Pistols: of a 24″ box
    Pullups: UB felt good doing strict in a wod for once
    GHD: Lovely mix in any amrap; started fatiguing around 12-15th rep

    Strength:
    1a. 1pood,44lb,44lb
    1b. 10lb DB between feet laying reverse on GHD; not ideal but i liked these

    Pre conditioning: 42-30-18 DU’s
    21-15-9 Wall Balls as a “warm-up”

    Lots of mobility, stretching, lax ball, foam roll work the last three days. 45mins-1hr every day. Not using the excuse “I have tight (insert body part)” anymore. Only thing accepted as tight is a snatch(movement or body part)

  26. Felt great today. I should have done a little better warm up, but you learn.

    Snatch-150 across
    Snatch pulls-180 wondering if I should go heavier
    Snatch balance-180
    Conditioning-4 rounds + 7 pistols

  27. bbg
    snatch 5×2 @ 235# up 20# because of pr. had a rough start with a couple misses, then i got my head in the game and started nailing them. took the misses as part of my warm up and got 5×2

    2a) snatch pulls 325#
    2b) heaving snatch balance 235#

    conditioning
    4 rounds plus 6 ghd (strict pull ups were a breeze, pistols were wobbly but acceptably fast, ghd was the grind)

    strength
    done
    20# vest on ghr

  28. BB gymnastics
    1) 155 for all, no misses
    2a) 235 for all
    2b) 165,165,185( right shoulder feels jankie)
    Conditioning
    5rnds+ 14 pistols. RX
    Strength
    No time

    2/3/5(right shoulder)

  29. A) 5×2 snatch @ 85% (195) missed #2 on set 2
    B1) 3×3 snatch pulls 285 all sets
    B2)3X3 heaving snatch balance 205f on 3/205/205/205
    Wod
    12min amrap
    7 strict pullups
    14 alt pistols
    21 wb situps with abmat (10#) (no ghd)
    6+28reps

  30. 1)205, 2 misses
    2a)295
    2b)225, did 3 oh squats for the last two sets..bringing it down wasn’t working out to well today.

    conditioning modified:
    strict PU’s
    pistols with help of box because patella pain
    v-ups (no ghds yet)

    9rds 7+14

  31. CFG data

    SP
    1 65kg
    2a 110, 115, 120(pr)
    2b 65, 70, 74

    Conditioning- in order to work on our muscle ups we modified this one a touch and did 1 muscle up+3strict pull ups, the rest was the same.

    5 rounds+2 pistols <mostest old I've ever done, ever!
    No time for strength/midline.

    CALEB
    1 105
    2 120
    2b 90,95,100

    Conditioning- 5 rounds

    We both finished our sixth round, because it's just exercise, right?

    Adam
    1 80
    2a 90
    2b 75

    Conditioning (pull ups no muscle ups) 4 rounds ( ab mat for last two rounds)

  32. Did snatch Max last night so had to change it up a bit today.
    BBG:
    1) Power Clean, Hang Power Clean, Split Jerk 5×1 EMOM
    2) 3×8 GH Raises
    2b) 3×12 Reverse Hypers

    Conditioning- 3 rounds of “Desforges” in honor of a guy my brother served with. Ran out of time and couldn’t do all 5 rounds.
    12 Deadlifts 225#, 20 pullups, 12 C&J 135#, 20 Knees to Elbow. 3 rounds- 22:16

  33. BB-
    5×2 @195
    rds 2 and 5 missed rep 2. felt wobbly today

    pulls @ 315
    hsb @ 185 just felt wobbly so kept it light

    Cond-
    4 rds +pu+ pistols + 15 ghds

    2/2/2

  34. BB-
    1-115 (dislocated my wrist/ulna on friday..so fuck off)
    2-155
    3-115

    Cond
    2rds and through 17 GHDs

    Strength
    1- 45# Plate held to chest
    2- 35# dumbell between ankles

  35. BB Gym:
    1) 195, felt way off today. I jacked my pubic bone up really good at regionals and feel like a big baby snatching now
    2a) 225-230-235, kept it light, working on bar path
    2b)135-165-205

    Conditioning: 5 rounds

    no time for strength, doctor jones.

  36. First Outlaw WOD

    BB Gymnastics

    1)160
    2a) 185 / 205 / 215 (first time doing these)
    2b) 155 / 135 / 135
    Conditioning:
    5 Rnds + 7 + 14 (Subbed Abmats for GHDs)

    Strength:
    1a) 3X8 Good Mornings: 135 lb
    1b) 3X12 SLDL: 135 lb

  37. WOD 120521:

    BB Gymnastics

    1) 5X2 Snatch @ 85% – rest 60-80 sec. 95#
    Notes: These ARE NOT touch & go reps. Reset before each rep.
    2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 105#
    2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec. 75#

    Conditioning

    12 minute AMRAP of:

    7 Strict Pullups…4/3
    14 Pistols (alternating)…unbroken
    21 GHD Situps….tough to maintain good technique at this number of reps

    4 rounds plus 3 strict pullups

    Strength
    3X12 Weighted Back Extensions (20# med ball)

  38. BBG:
    1) 95
    2a) 145
    2b) 105

    Cond.:
    Made up sat.

    Strength:
    2 rounds. A) and b) with 15 #

    • Cond. 4+7 pullups. No ghd so had to do v ups. ( I think my ghds wouldve been faster, lol)

  39. Snatches- all power, all at 175.

    Alt sn pulls at 215 and snatch PP 185/205/205

    Rest 10

    Cond: 4 rds + 4 pull up. Knees not feeling great after pistols. Eh. Just trying to get my strength back and get back on schedule

  40. BBG:
    135. Lots of fails. Form sucks but getting better.

    2b) 135

    3 reps x 5 sets back squat: 255 x 1 set, 225 for remaining sets.

    Conditioning:
    4+36 (20# vest for pullups/ wrapped foot around back of ankle for pistols)

    midline
    1a) 30# DB
    1b) banded reverse hypers off of ghd

  41. 1) 185 lbs. Had nothing today, only made 3
    2a) 245 lbs
    2b) 165 lbs x 3

    Conditioning
    I was finally able to do legit Pistols in a workout. Got 3 + 20. Should have had more, but it took me 4 mins on the first round getting used to the Pistols.

    Strength
    Ran out of time. Doing it tomorrow.

  42. 1) 175, 175, 175, 180, 180
    2a) 185 – too light
    2b) 175

    Conditioning: GHDs were taxing. Ended up doing sets of 5 for the last 3 rounds
    5 + 7+14+4

    1b) 10lbs
    2b) Good mornings at 65lbs

  43. BBG
    1) 170#
    2a) 235#
    2b) 155#

    Conditioning
    6 full rounds + 7 pull ups

    Strength
    1a) 30# db
    1b) 2 45# plates on each side

  44. 1) did 1rm snatch from sat 150 15lb pr
    2a) 165
    2b) 115,120,125

    conditioning: no GHD did V ups
    4rds+21 V-ups

  45. 4.5 hr drive home from visiting the folks….step out the car and into the snatches.

    Snatch 5×2 @ 210
    OO
    XX
    OX
    XO
    OO
    OO
    Did an extra set because the second one was horse shit. Other than that, the 2 other misses were very close. Catch, arm buckles…can’t press out, drop.

    Snatch Pulls
    255 x 3 x 3

    Heaving Snatch Balance
    195 x 3
    205 x 2,f
    205 x 3

    Conditioning

    5 Rounds + 17 GHD’s. Close to 6 full. Good for me because I’m not fast at GHD’s in high numbers.

    Strength
    GHR 3 x 8 +35# plate behind head
    Goodmornings 3 x 12 @135#

    MFS
    2/2/5

  46. BBG:

    1.) 165#

    1a.) 235#
    1b.) 185#

    Conditioning:
    7 RDS +7 Pull Ups

    Strength:

    1a.) With 15# plate
    2b.) 2×45 on each side of GHD

    MFS: 2/3/2

  47. 1) 175
    No fails
    Used straps on first two sets. Didn’t like it so ditched them.
    2a) 240
    Straps for these
    2b) 215
    Short day nothing else.
    2/2/5 hammies feel torn up today for some reason.

  48. BBG
    1) 215×5
    2a) 265, 275, 285
    2b) 205, 225(2), 235(2)

    Conditioning
    5 rds + 1 PU

    Strength
    No weight on GH raises

  49. BBG
    1. Snatches 166
    2a. Snatch Pulls 235
    2b. Heaving Snatch Balance 196
    Cond
    4rnds+14 pistols
    Strength
    1a. GHR 40
    1b. Subbed Good Mornings 95

  50. BBG: SN; 150# x3x2, 155#x1x2, 160#x1
    SN Pulls: 160#x3x5 (w/ halting DL above knee), 215#x2x3
    SN balance: 150#x3, 165#x2x3
    Conditioning: substituted 95# overhead squats, right knee can’t take pistols right now,
    12 min amrap: 4 complete rounds; all pull ups and overhead squats unbroken

  51. 1) 85kg
    2a) 120, 120, 120
    2b) 90, 95 (PR), 95 Tried one rep at 100kg and failed it. Just a confidence thing. Dropped to 95 and did my last triple.

    Conditioning: 5 rounds Rx’d

    Crap ton of GHD’s thats for sure.

    1a) 5kg, 10kg, 15kg (PR) really just figured out the right way to do these recently.
    1b) Good Mornings: 50kgx12x3 sets for a medium weight.

  52. BB Gymnastics
    1) I did max snatch today because I was recovering all weekend
    155,165fail,165,170fail,170fail,175? 10lb PR! done
    2a) 205,210,210
    2b) 175,180pr,185(2 rep)

    Conditioning
    5 rounds+14 pistols Rx’d

    Strength
    1a) 45Lb plate
    1b) 20 reps at no added weight
    1/1/1

  53. 1. 131
    2a. 185 all sets
    2b. 133, 153, 173 (went heavy and felt solid!)

    Conditioning: 4 rounds + 14 pistols (pull ups were the hold up)

    Strength: Done

  54. BB Gymnastics
    1.185lbs – 2,1,2,2,2
    2a.325,325,325
    2b.185,195,205 – only 1 rep on last set.

    Conditioning
    5 rds

  55. First Outlaw wod today.

    BBG
    1. Snatches 175
    2a. Snatch Pulls 220
    2b. Heaving Snatch Balance 170

    Conditioning
    5 rds + 7 pull ups

    Strength
    1a. GHR 25
    1b. Good Mornings (sub)

  56. ALLLL Righty!

    I’ve been following (with shitty consistency) for the last two months. My schedule has been REDICULOUS but NO MORE EXCUSES. Today I start following religiously.

    1. 135#- Def was less than 85% now, I just haven’t 1RM’d in a while (shitty consistency) so I felt pretty good about that.

    2a. 215#
    2b. 135#

    Conditioning
    4rnds + 7 PU

    Strength
    3a.25#
    3b. Subbed GM’s 95#

    I’d also like to say, the gains I’ve seen thus far, with only following half ass’d, ARE FUCKING REDICULOUS!

    THX Rudy and Laura!

    PS I had the pleasure of meeting Laura at the South Central Regionals. What an awesome person! Cant wait to see more of y’all.

  57. Clean and jerk 225lbs 5*2

    Strength. 190*8, 205*8, 230*5, 245*5

    Conditioning. Total reps 274
    3+1
    3+1
    3
    3+1
    3+1

  58. First day back after fucking my thumb up last wednesday. I was soooo jacked heading into the gym. Can’t get enough snatches!

    BBG
    1) 175# across the board, no misses.

    2a) 205# across the board
    2b) 155, 175, 175#

    WOD

    5 rounds plus 7 strict pullups

    No time for STR

    M/F/S – 1/1/1

    • wasn’t able to make it to my box today…so Im going to attempt this on my 2 hour lunch break. The clinic I work for rents out space at Fitness Quest 10 in SD. The GHD situps and Reverse Hypers will be modified.

      BB Gymnastics

      1) 5X2 Snatch @ 85% – rest 60-80 sec. (155lbs).
      2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.(225lbs)
      2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.(155lbs)

      Conditioning

      12 minute AMRAP of:

      7 Strict Pullups
      14 Pistols (alternating)
      21 GHD Situps (used a BFT and placed a mat on the top of the tire locked my feet on the inside section of the tire, Was Not able to go all the way down due to height of tire. Was able to get 5rds +7+14+13)

      Strength

      1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec (performed these on 2 BFT stacked on top of each other, hands were locked in on inside of tire, legs were hanging down the 2 tires. used a 30lb med ball)
      1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec. (15lb med ball)

  59. BBG:
    135, felt real good. much better than the past few weeks, got some good reps, got more confident with it.
    Snatch Pulls – subbed single arm DB snatches since people were getting on my case about dropping the bar…jackasses. anyway, used 90s, 3×3 per arm.
    Snatch Balance – 135, legs are getting stronger on those

    Conditioning:
    4 rounds + 7 pull ups + 14 pistols

    Strength:
    reverse hyper – used 45 lb plate
    GHD situps – held 35 lb plate

  60. BBG
    Snatches @ 85kg, missed 2
    Snatch pulls @ 130kg
    Heaving snatch balances @ 75kg
    Conditioning
    4 rounds + 35 reps = 203
    Strength
    All with bodyweight and reverse hypers done upside down on the ghd

  61. Have to follow a day behind for the foreseeable future and didn’t have time to post yesterday

    BB gymnastics
    5×2 Snatch @ 160
    – one miss
    3×3 Snatch Pulls @ 235
    3×3 Heaving Snatch Balance @ 180

    Conditioning
    5 rds + 26 reps

    Strength
    no time will make up tomorrow

  62. 1a. 165, 165, 165(1), 165, 165
    1b. 205, 205, 215
    1c. 185, 185(2), 185(2)

    AMRAP- 4rnd + 14 pistols

    Ran out of time for the strength, so no-go.

    MFS:153

  63. BB Gymnastics

    1) 5X2 Snatch @ 85% – rest 60-80 sec. – 70 kg
    2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 85 kg
    2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.65 kg

    Conditioning

    12 minute AMRAP of:

    7 Strict Pullups
    14 Pistols (alternating)
    21 GHD Situps

    4 rounds exactley

    Strength

    1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec. 20 kg
    1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.( stiffed leg deadlift 80 kg )

  64. 1)work to a heavy single drop to 75% then work beck up to a heavy single
    Worked to 195 missed dropped then worked my way back up to 195 got it and tried 200
    *I was sick and tired when I tried for the 1rm last week so I wanted to try it again
    2a)240
    2b) 200 missed rep 2, 205 x2, 210 x3
    *kept missing for bad positioning of the feet, leaning forward etc. s I kept increasing the weight

    Conditioning
    Tweaked my lower back again on the second pistol as I went down s I skipped the pistols and completed the amrap with just pull ups and ghd sits
    5 rds + 7 pull ps

    M/f/s
    2/2/4-6
    Started out with the lower back still tender, then during the pistols my lower back started to spasm

  65. BB Gymnastics

    1) 5X2 Snatch @ 85% – rest 60-80 sec.

    3 rep warm-up sets of: 95-115-135

    Working sets: 155-160 (1 rep, missed 2nd rep) -160-165(85%)-170

    Notes: These ARE NOT touch & go reps. Reset before each rep.

    2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.

    180-180-180

    2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

    135-135-135

    Conditioning

    12 minute AMRAP of:

    7 Strict Pullups
    14 Pistols (alternating)
    21 GHD Situps

    Results: 2 rounds + 4 GHD sit-ups… Not Rx’d… did but to medball on top of a 45lb plate. Getting more solid and consistent but i still suck at these. lol

    Strength

    1a) 3X8 GH Raise
    1b) 3X12 Hug A Twinkie on the GHD

    Used no resistance on either movement. Just rolled through the sets as true back-to-back super sets.

    MFS: 3/4/4

  66. 1) 145#
    2a) 235#
    2b) 155#

    Conditioning – 5 rounds. Normal gym closed so had to sub decline situps for GHD, would have been a different story I’m sure.

  67. BB Gymnastics
    65-70kg
    a/b 100/60kg

    Conditioning
    4+7+2

    Strength
    a – purple band, so shit at these
    b – skiped

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s