Landed in Long Beach this morning (thanks Jet Blue), and certainly cannot complain about the approximate 900 degree swing in temperature (celsius). Obviously I’ll be a hair busy over the next week, so the content—other than the work—may be a little sparse. If want to know what’s going on behind the scenes, you can like our Facebook page or follow us on Twitter for frequent updates.
Tomorrow, the superfriends unite.
WOD 120709:
BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1
The Outlaw Way 
What kind of a ration is 1/2:1?
Taking a guess here 1 or 2 min to 1 round of the WOD. Like I said a guess
More likely rest 1/2 the time it took you to complete a round. So if a round takes you 2 minutes you rest 1 minute.
Now that I look at it that way…
Sorry for the dumbass-question!
Yeah 1/2 the time.
What’s a ration?
rest half the time it takes to do the round. nice, he talked about this variable ratio scheme on the CF Radio.
Good luck to all OUTAWs at the games! Bring it home; hopefully to GA< but either way!
I figured it was rest for half of the working time as well, but that’s still an slightly confusing way of expressing that. If the numbers represent work:rest, then it’s calling for twice as much rest as working time (1/2×2=1 / 1/2:1). A ratio of one-half rest to work would be expressed as 1:1/2.
That said, I agree with Colm and Steve that the direction are to rest for half of the working time.
maybe the ratio is rest:work 😉 since it says Rest 1/2:1… Rest is on the 1/2 side of the equation. I would have been confused if he said work 1/2:1.
Better question is why the fuck are we mixing fractions and ratios?
1/2:1 = 1:2
+1
+0.5
for real!
+1
+π
good call. given how laid back this site is know for being about the workouts, dont you think you have and option? 1/2 means you can rest 1 or two times as long as it takes you to do one round. just listen to your body, it will tell you how long to rest. haha!
I think we should rest .5:1 i think it would be better… no wait let’s do 1:2….. hell let’s go with 1/2:1…… damn
we could just do it twice, once resting 1:2 and once 2:1… no thanks!
BB Gymnastics
1) 135-135-145-145-145.
2a) 175-185-185
2b) 135-145-155
*** Does anyone have any good tips on letting the bar down from the top of the snatch back down to your back? This feels like it is grilling my shoulders, not in a good way.
Strength
1a) 0-5-5
1b)check
Conditioning
Scaled to 275- Running time 17::39
***be the hammer, never the nail.. dip to meet the weight at falling speed and catch it like you own it.. don’t let it own you..***
Yea. I try that and get some major torquing in my shoulder (that i have had two surgeries on). I guess i am still trying to fight the weight to much. I am just gunne let that bad bitch down next time and work on dip
could always use jerk boxes and drop every rep also until you get the timing down
Take it to em at the games! luck is for the unprepared!
bbg
1) 185, 205, 225, 225, 235
2a) 275-275-275
2b) 225-245×4-235 (hit a rep with 275# warming up, tried 280# and failed barely, should be able to do these with my 1rm snatch soon)
strength
1a) 20-20-20
1b) done
conditioning later
conditioning
total working time 11:40 rx
round 1: 2:03 unbroken muscle ups
round 2: 2:35 unbroken muscle ups
round 3: 4:02 (tried to go 3, 2 on the muscle ups, epic fail on the last rep, had to go up again)
round 4: 3:00 (went 3, 2 on muscle ups successfully)
BBG
1) 175
2a) 225
2b) 175
Strength
Done
Conditioning
Only did 2 rounds because I ripped the sh*t out of my hand.
BBG
1) worked up to 125 (not a good day snatching)
2a) 185
2b) 95 x 2, 115 x 1
STR:
done
CON:
Total time 19:37 (at 275)
M/F/S – 4/2/2
Worked at lighter weight today, Sat. I believe I strained or perhaps retore my intestinal hammock (a.k.a. the abdomen), so I figured I didn’t want my guts fallen out… a while back I had a partial tear in the abdomen down close the the hip flexor, ironically the dr. said I shouldn’t have to worry about a hurnia in that area but whatever.
BBG
95, 105, 115, 125, 130#
2a) 125#
2b) 115#
Strength
Didn’t think this would be wise to do, I may try a lighter version later but probably no GHD to be safe
Conditioning
*Scaled to 225#, locking out the 315# caused quite a bit of abdominal discomfort.
2:44 / 2:20 / 2:31 / 2:46
10:21 Total working time (hope I did that math right)
Hey everyone, I have a question. A training partner noticed in leaning to the right side on my way up on gh raises, as if I’m pulling with my left leg more. Have same problem with back squats coming out of the hole. I lean toward my left side. Anyone have anything on how to correct this? Thanks!
Check your leg lengths for symmetry. Some people require a slight shim under 1 foot while squatting to even out force expression. The difference in strength you developed could be showing in your GHRs.
Unilateral work may help (pistols, lunges), but you’ll never get the same strength benefits.
go to a chiro and get your hips checked if it does appear that one of your legs is longer than the other. for years i thought that one of my legs was .75 inches longer than the other.
turns out due to an injury sustained years ago my left hip had risen .75 inches higher than my right hip. my entire body was out of alignment, causing all sorts of structural issues. 3 months of going to the chiro 2-3x per week and now my heels rest evenly. now i’m going through the process of retraining my muscles to fire evenly, as opposed to being right side dominant. pain in the ass but saving my L5 from any further destruction should be worth it.
BBG
1. 155, 165, 175, 185 (F 2 & 3), 185 (F 3)
Despite the fact that I had three misses these felt pretty good. Threw all of the misses behind me.
2a. Skipped
2b. 175, 175, 175
Can do snatch balances with my 1RM snatch, just can’t do 5 of them.
Strength
1a. 25, 25, 25
Miserable, but got through them.
1b. Done
Did the first set at the tempo but for whatever reason it was really torquing my back, so just did regular GHD’s on sets 2 and 3.
Conditioning
11:48 work time
Deads were heavy after the GHR’s and Burpees.
First day following Outlaw.
BBG:
1: 135,155,175,185,185
2a: 205# for all
2b: 185, 215, 225(F on 3rd rep)
Stength:
1a: subbed 135# good mornings for all three sets
1b: complete
Conditioning:
13:24 Total working Time.
This is an unbelievible first post, I almost don’t believe you. Have to be a long time lurker or something.
Yeah, been lurking for a couple weeks.
Yeah the format was too good, not enough questions asked, and you made a legitimate substitute for GH Raise.
Ok, I lied when I said I wouldn’t complain anymore
It was over 100 degrees inside the gym today and I literally died after the BBG.
BBG:
1) 185, 195 ,205, 215, 225 (2) PR for 1
2a) 235, 235, 235
2b) 135, 155, 155 (These gassed the shit out of me with the short rest)
Strength:
1a) 25, 25 ,25 (8)
1b) Complete
Conditioning:
Complete, SLOW as fuck but I did it
BBG:
1. 105, 110, 115, 125, 125
2a. 165, 175, 185
2b. 115, 125, 135
Strength:
Skipped, no time
Conditioning: 3 rounds due to time constraints. 275# for DLs and MUs starting from “ring row” position (starting to get hang of transition).
16.29 total time
BBG
2a 215
2b PVC
Strength
1a 5#
1b done
Cond.
Scaled 15 pull ups 15 dips, dl @ 225. No time
BBGym:
1) 95, 100, 110 115, 120
2a) 205, 185, 185
2b) 115, 125, 140
Strength:
1a) 35#
1b) Done
Conditioning:
*Scaled 5 ring pull ups and 5 ring dips for MU+285# deads
Total working time: 12:31
M/F/S
2/2/2
Question for Rudy, or anyone else who thinks they can answer it.
If I’m not highly proficient in the lifts (oly) would it be better to replace the days BBG with full snatch / C&J singles from the floor ( work up to a moderately heavy single then hit some back off sets w/lighter weight). At this point I feel like I’m just spinning my wheels some days doing lifts off blocks/assistance work for lifts when Im not even great a the lifts themselves first.
Besides that the strength work, conditioning and gymnastics stuff is good to go.
So should I just stick to BBG as Rx’ed or just do the classic lifts strictly until I’m proficient ( which I recommended by most oly coaches).
Thanks for any help anyone can give.
I have been following the BBG here for about a month now and I have seen a HUGE improvement in not only my technique, but in my understanding of how the full lift is supposed to look and feel. I used to only hack at full lifts for hours at a time once a week and would occasionally PR (usually only as my DL went up…), but following this programming has shown significantly more progress. I can’t wait to see where my 1Rm’s are – and how much more consistently I can hit them.
You’ll learn where you break down across the entire lift. And you can practice the lifts more often. Video yourself for a few of the heavier sets and use an app like Coach’s Eye to slow it down. It’s unreal how much better I understand the lifts now than a month ago. I still look like an idiot most of the time, but at least now I know that and that has allowed the possibility of improvement.
do your best to stick to the programming as it is written. it works.
BBG:
1) 115
2a) 185
2b)95-105-115
strength:
1a) 7.5-15-15
1b) done
Conditioning:
13:00 working time – 225 DL
BBG
1) 135 155 165 175 185
2a)225
2b)135 145 155
Strength
1a) done
2b) done
Conditioning
10:35 TWT RX
First week following Outlaw
BBG
1.) 115,125,130,135,135
2a.) 225
2b.) 115,115,125
Strength
Done
Conditioning
2:00, 1:54, 3:30, 3:34
bbg
1)165, 175, 185, 195, 200
2a)225, 245, 245
2b)185, 205, 225 f on rep 5
strength
1)cambered bar gm-135, 155, 175
2)done
cond.
16:59 total working time
16:59 total time, 12:14 total working time
BBG
1) 115-135-145-145-150
2a) 185-185-195
2b) 135-145-150
Strength
Skipped
Conditioning
3:28
5:05
5:33
7:01
Total: 21:05
MU unbroken, burpees consistent. Deadlifts were horrible for me. All singles and too much rest in between.
BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – Worked up to 185
2a) 3X5 Snatch Pull – 225, 245, 245
2b) 3X5 Heaving Snatch Balance – 165, 185, 205 F on 3
Strength
Skipped
Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1
Total working time of 14:14
Gymnastics-lbs
1) 95, 100,100, 100, 105
2a) 125, 130, 130
2b) 85, 95,105
Strength
Trained in my garage today due to some obligations so no GHD. Did LB BS instead
Conditioning
Had to scale the shot out of this one. I usually ask my husband for a shoulder massage, but tonight I think it’ll have to b my ego….
Total working time: 13:59
Each round between 2:49 and 3:30
5 MU attempts ( got 1 in R2 and 1 in R4)
20 Burpees
7 DLs at 175lbs*
*Injury. Easing back into squats and DLs Happy this felt good. It wasn’t long ago I couldn’t do empty bar without pain…Normal scale would have been 215lbs. 7@225
Lbs would have been heavy pre injury…. I’ve been doing pulls, so here’s testing the transfer as I continue to test my limits:)
F/125lbs
BBG:
1) 165,185,205,205,165
2a) 320 all the way across
2b)165 all the way across **should’ve went way heavier**
Strength
1a)15 lbs plate
1b) Done
Conditioning:
14:29 of total working time
Happy that i went pretty much unbroken on MU except last round did 4 in a row then one more
But the flipside I gamed this WOD too much…ohh well you live and learn
BBG –
1. 155, 175, 185, 195, 205 lbs
No blocks for below knee height, so used stacked bumpers. I was afraid of a crazy bounce if I dropped the bar on this set up, and I did not want to drop it to the ground and reset every rep onto the bumpers, so I lowered every rep from overhead back to the bumpers.
Conditioning – 3:02, 3:57, 4:17, 4:07 (15:23 total working time)
BBG
1) Sn from blocks -> 3×185, 2×195
2a) Sn pull -> 225
2b) Sn balance ->185
Strength
1a) done w/ 25# plate
1b) done
Snatch- up to 145
Snatch pull- 205
Did drop snatch again, shoulders hurting to much to load to heavily- 100
Strenght: done
Conditioning- Did the first round in 3:50, rested til 5:45, then took til 12:10 on the clock to get done with round 2 and called it quits. I had somewhere to be and I was sucking it up.
BBG
1) 75kgx4-77,5kgx1
2a) 100kg all sets
2b) 60kg – 65kg – 70kg
Strength
1a) Done
1b) Done
Conditioning
As RX’d
2:20-2:30-2:50-2:50 = 10:30 total working time, all MU UB, dl where hard after GH Rise!
BBG:
1: 135,155,175,185,185
2a: 205# for all
2b: 185, 195, 205*4 – 1RM snatch is 205 – barley missed last rep. didn’t get it locked out
Stength:
1a: complete
1b: complete
BBG
1) 175
2a) 225
2b) 175
Strength
Done
Conditioning
Only did 2 rounds because I ripped the sh*t out of my hand.
BB-
185-195-205-205-205
2a)275
2b) 235
Cond-
8:22 total work time
UB on everything except last round muscle ups
2/2/2
BBG: worked up to 165#, 175# wasn’t there. 185# is PR from floor
2a) 205, reset every rep for a stronger pull (no straps)
2b) worked up to 165# for 5, 185# I got 2 out of 5 dropped down to 165# to finish the set. I need to work on these, but was able to get 2 reps at 1rm.
Strength: 1) done with 25 for first set, 20 for others
2) first set done unweighted, added a 15# medicine ball for last 2
Cond. Tomorrow morning for morning PT, ran out of time.
Cond. 18:26. I didn’t calculate my rest well, rounded numbers, think I took almost a minute extra rest than I should have. Also for the record, fuck burpees.
BBG-135,155,165,175,175 (first set at 175 got sloppy on 2nd and 3rd rep, second set was much cleaner)
A)22-245-245
B)185-205-215 (failed on the way out of the hole on rep 5 of final set)
strength- cramped on my first set using 25# dropped down to 10 and cramped again on next rep, finished with no weight
cond.-1:43, 2:13, 4:09 (failed 4-5 MU going for final rep), 2:44
First day back to snatching since having stitches in my right hand. Definitely not back to normal. Catching the weight put a little more strain on the stitches than I was comfortable with to go heavy.
BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec.
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast
rest 60 sec.
1- 155,155,155,175(1),175
2a-135,185(3),135
2b-185×5
Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
1a- Unweighted but strict
1b- 3 seconds is a long time!
Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1
Total working 11:01. Total 15:02. Great and challenging workout.
ok, first time posting. I’ve been following the program since March. When I first started my snatch PR was 150#, in April I hit 180# and today I hit my PR off the blocks. This program is absolutely amazing.
BBG
1)135-155-165-175-185
2a) 200-200-200
2b)155-175-185 (1xf)
Strength
1a)done w/1pd KB
1b)done
Conditioning
RD1 – 3:11
RD2 – 3:51
RD3 – 3:16
RD4 – 2:56
Total – 12:34 Rx’d
All MU UB, fuck burpees…
Look no stupid Nub questions…….
CFG Data:
We did it: I PR”ed my snatch off the blocks, not sure what caleb hit. pulls and balances were solid.
Strength done.
Conditioning, I have no idea, but something like 10 working minutes probs for the both of us. good stuff.
BBG
Sn from below knee – 165,165,175,175,185(1)
Sn pulls – 225lbs
Sn Bal – 145,165×2
Strength
GHR – 10lbs behind head x 3
GHSitups – done at tempo, easy
Conditioning – 11:33 working time. MU unbroken only on first round, DL unbroken all rounds, burpees slow but steady.
BBG:
1) 155#, 160#, 165#, 170# (made 2, failed 1), 170#
2a) 245# for all sets
2b) 155# for all sets
Strength:
1a) BW, 5#, 10#
1b) Done.
Conditioning:
9:14 working time.
BBG: 1)up to 155, missed last rep of 165
2a)225
b)115 to 135
Strength: 1a) good mornings 135
B) done
Conditioning : 12:54 working time
BBG:
1. 145-155-165-175 (made first, failed 2 and 3)-165
2a. 185# would’ve liked to go heavier but no straps and was already struggling with grip
2b. 135-155-175
Strength:
1a. 5#
1b. Done
Conditioning:
Had to do bar MU’s, couldn’t get to rings, too crowded.
12:20 total working time
Holy crap this beat my ass today! Lol day 1 of this ritualistic following! Hopefully this will take me to regionals next year. No more injuries!
Good see you here homes!
BBG
1) 75-80-80-85-85#
2a) 130#
2b) 95-100-100#
Strength
1a) 10#
1b) Done
Conditioning
15:20 working time, first round rx’d, but had to scale MU starting 3 into the second rd. considering I could do none three months ago, I am ok with my progress.
BBG:
1)95
2a)135
2b) 95
Strength:
1a) 20
1b) done
Cond:
Red bands for MU(and it was still slow)
4:40, 5:15, 7:05, 7:55 = 24:55 total work time.
BBG: 1.) 125 X 5 (Power) -Went light, still recovering from a sprained wrist.
2a.) 235 x 3
2b.) BB x3
Strength:
1a.) 15# plate
1b.) Done
Conditioning:
8:27 total work time. MU’s and DL were all unbroken, which I was really happy about. Glad to see improvement on MU’s.
Snatch. 165(f)x2, 165, 175, 185.
Skipped everything else.
Noob to Outlaw CrossFit. Haven’t seen this on the site anywhere, so maybe can point in the right direction if it is here… Are you supposed to do all three: the BB gymnastics, strength and conditioning every single day or is there more of a breakdown? And if so, what kind of rest in between each of the 3? Gracias.
BBG:
1) 70kg, 75, 80, 82.5, 85. Had a few fails at 85 but made up for them. Getting back into the swing here after some time off.
2a) 110kg across
2b) 90kg across
Skipped Strength.
Conditioning:
1:45, 2:10, 2:45, Only did 3 rounds, had to coach. Tight squeeze in today.
MFS: 5/6/2 Mood is low, fatigue is high. Tough summer.
BBG
1) 155, 155, 165(2), 165, 175(1), 175
2a) 185
2b) 135, 145, 155
Strength:
Skip
Conditioning:
11:20 total working time.
Fuck! I didn’t realize SB was to be done at 1RM.
Eym knot gud @ reedin i ges.
BB Gymnastics
1) 185,185,185(2),185,185(1)
2a)245#
2b)205(3),225(4),235(2)
Strength
Skipped
Conditioning
12:56 (including rest)
2/1/1
1)155
1a)205
1b)135
2)45#
2a)done
3)8:35 working time
BBG
Snatch – 185, 205, 225, 235, 245(1)
Snatch Balance – 225, 235(3), 235
Pulls – 265×3
Conditioning – 10:30 total working time.
Burpees fucking kicked my ass tonight.
1) 95-115-135-135-135
2a) 185-185-185
2b) didn’t do
1a) 10-10-10
1b) done
1:48-2:40-4-3:15
BBG: Snatch – 205-215-225-225-235f on the 2nd and 3rd rep.
Gym was packed, had 4 guys doing Linda as I was snatching, only had 205lbs left and did snatch balances with that.
core work completed
skipped conditioning due to it being 110 degrees in the gym
BBG:
Snatch-135, 155, 175, 185, 195
Pulls- 295(what was i thinking) 225, 225
Balance- 135, 2×155 sucking like Obama’s term… “BUT I TRIED REAL HARD”
Strength: Done and Done
Cond: 8:16 total working time
BB
1.) 135,140,145,150,155
2a.) 205,205,215
2b.) 135,145,155
Strength
done
done
Cond
9:58 work time
BBG:
1) 135-145-155-165-175(F)-170
2a) 185-185-205
2b) 135-155-175(3) catching 3/4. Faster drop
Strength:
1a) 5-10(F@6)5-5
1b) Done
Conditioning:
1) 18:00
Triple snatch off blocks-
Up to 225 good, hit 250 for 1
Snatch high pulls 3×5
185
Snatch Balance 3×5
225
Conditioning-
9:14 RX
Oh yeah, it was 107 degrees in the facility during the conditioning : )
Cool? It’s like that everyday at our box. Is 107 supposed to be an excuse?
1) did from hang below knees.
145 155 170 185(fon3) 185
2a) 185 205 220
2b) 185 205 220(f resetting from 4 off te back)
2/4/4
BB gym –
Snatch – 185 – didn’t push shoulder, felt unstable after rehab
snatch pull – 275
Snatch bal – 175, 185(2)
Strength –
1a – 25
1b – done
Condition
1:25, 1:31, 1:48, 1:41 total time = 9:37
3rd round, my Burpee’s slowed down .
Otherwise, everything UB
WOD 120709:
BB Gymnastics
1) 115-115-126-135-135lbs.
2a) 205-205-205lbs.
2b) 155-160-160lbs. (matches 1rm Snatch)
Strength
1a) 10lbs.
1b) Complete
Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 276#
*Rest 1/2:1
1:56 + 1:56 + 2:03 + 2:01 = 7:56 total working time.
BB Gym:
1) 113/123/128/133 f(3rd rep)/ 128
2a) 163# all reps
2b) 113/118/123 (need to get better at these)
Strength: 1a) 10# 1b)done
Conditioning: 10:52 working time
1)all UB (2:15)
2)mu=3/2; DL 4/3 (3:07)-rested too long on DL
3)mu=2/1/2; DL 4/3 (3:00)
4)mu=3/2; all other reps UB (2:32)
1. 135-155-165-175-185
2. 135-155-175
1a,b) done
con:
Cond: 1135 (including rest) scaled MU
BB:
1) 135, 185, 185f, 195, 200
2a) 235×3
2b) 165, 175, 175
Strength:
Complete
Conditioning:
1:40, 2:20, 2:30, 2:43
TWT: 9:10 RX
BB Gymnastics
1) 5X3 Snatch off Blocks (bar starting over the knee) – heavy but fast, rest 60 sec. @ 55 kg/121 lbs-55 kg/121 lbs-55 kg/121 lbs-60 kg/132 lbs-60 kg/132 lbs
2a) 3X5 Snatch Pull – heavy, rest 45 sec. @ 65-65-65 kg/143 lbs
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec. @ 55 kg/121 lbs-65 kg/132 lbs (4) – 65 kg/132 lbs (4) – 65 kg/132 lbs (4) — didn’t focus enough in the last lift and kept failing the 5th.
Strength:
1a) 3X10 Good mornings – rest 60 sec. @ 45 kg/99 lbs-35 kg/77 lbs-35 kg/77 lbs
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.: done!
Conditioning:
Will do it later this week
1) worked up to 205. PR snatch!
2a) 315
2b) –185
Strength
1a) 3X10 10lb
1b) 3X10
Conditioning as Rxd.
8:34 working time
1) 155-165
2a) 225-235
b) 155-175f-165
1a) 5-10-10
b) done
No time for conditioning
5×3 hang snatch
135/145/145 2-1/145/145
3×5 snatch pull
155/155/165/165
3×5 heaving snatch balance
115/135/155
3×10 weighted gh raise
10# x 3
3×10 tempo ghd
Metcon total time 15:15
BBG-
135-145-145-155-160 – these were all power snatches again due to left knee pain
Snatch pull –
225 across
Skipped snatch balance due to knee
Completed GH/GHD’s
Conditioning –
11:08 working time –
this nearly killed me – it was so freakin hot today! I did all this in one session – I was outta gas before I even began and the heat just about ended it for me. I was glad when this was over.
165/175/185/185/185 snatch below knee
235 snatch pull
185/215/215 heaving snatch balance
15# plate on GHR Ghd situps unbroken
Total working time 13:07 rx
135, 155, 165, 175- Power Snatches
225 all – Snatch Pull
135, 165, 175- Heaving Snatch
Condtioning: 2:03, 2:30, 3:30, 4:30 working time.
MU- Would do real MU after fail switched to little red band for remainder of rounds
Burpees- Not fast but felt faster than normal
Deadlift- 315lb (picked up dropped each but picked up weight immediately. Weight about right)
BBG:
1) Hang Snatch (don’t have blocks or bumper plates)
95/115/135/145×2/145
2a) 145/185/215
2b) 135/165/165 (short of 1RM goal of 185)
Strength:
skipped (added some situps in later)
Cond:
19:03 total time (.5/1 rest/work)
subbed C2B ring pullups/diamond pushups for MU
1)115,125,140,145,155(2 rep) hang snatch
2a) 185,195,195
2b) 155,175(4 rep),170(4 rep)
strength done
conditioning
15:03 total time @ 285lbs
M/F/S- 2/2/2 eased back into it from a shoulder tweak, glad to be able to hit it again.
BBG
1)135/135/145/145/155
2a)205/225/225 with straps
2b)115/125/135
Strength
1a)10/15/20
1b)Completed
Conditioning
Completed 2 rounds UB, ran out of steam + needed to take it easy on shoulder.
1) 115#
2a) 135#
2b) 115#
Good mornings @ 95#
GHDs @ bw
bbg:
1) 105-115-120-120-120
2a) 185
2b) 95-105-115 (3, 1 miss, 2) serious problems with this lift
strength: skipped
conditioning
deadlift at 275
14:51 working time
BBG
1. 165, 176, 181, 185(2), 190
2a. 225
2b. 185, 195, 205
Strength
1a. 35
1b. Done
Cond
10:59 felt wooped after this one. Tried to push the pace on the burpees because I suck at them.
BBG
1 135 135 135 155 155
2a 135 155 165
2b 225
strength
1a bw
2b done
cond 1600
Bbg
1)135,135,135,155(2),135
2a)135,135,155
2b)225
Strength
1a)bw
2a)done
Conditioning
19:30
BBG:
1.)145, 145, 145, 150, 150
2a.)205
2b.)165
Strength:
1a.) 40# DB
1b.) BW
Conditioning:
19:05 Total Time (subbed Bar MU’s for rings as gym has no rings)
8/17/12
WOD 120709
BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec. 176, 176(miss), 176, 187, 187, 198lbs(2)
2a) 3X5 Snatch Pull – heavy, rest 45 sec. 225lbs all sets
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast; rest 60 sec. 176, 220(4), 220lbs(2/3). These were brutal on the wrists.
Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. 10, 10, 15lbs
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
4 rounds for total working time of:
5 Muscle-ups
20 Burpees
7 Power Cleans* (185lbs)
Rest:Work 1/2:1
2:30/3:00/2:50/2:20
Total time: 14:50
Total work time(no rest included): 10:40
*Swapped in power cleans instead of 315lb deadlifts.