120713


WOD 120713:

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning

4 rounds for total working time of:

Run 400m
20 Pullups

*Rest 1:1 between each round.

82 responses to “120713

  1. One day, I’ll find myself in Alexandria (a long way from home) and call in. Outlaw is my kind of box.

    I plan not to be one of those waste of space and time drop ins.

  2. BB Gym
    155-155-165-165-165-165-175 (no blocks)

    Strength
    1a) 175 (need to rig up something better for bands next time)
    1b) 50lbs. dumbbells heaviest I have (7-6-5-5-5)

  3. BBG: 205-255 (2lb pr)

    Conditioning: 5rft: 10 P Cl. @135 + 15 Wall Ball (7:19)

    Back later for Strength, and programmed Conditioning.

    Go Outlaws! Really wanting to see some good stuff from S. Cent. Regions Team and Individuals. Was sorry to see B Diaz have such a tough time on the swim…..Shake it off bro! Don’t assess yourself out, play your game!

    • Programmed conditioning: 8:49 total: 2:00 (ub but.), 2:00 (ub but.), 2:24, run fell off a bit (chalked up and broke up pulls 10,5,5), 2:25 run fell off a bit more (chalked and 15,5)

  4. Rudy, great job programming for your male games athletes! It’s such a shame that Dave Castro is programming workouts over broad time and modal domains. If the workouts were heavy olympic lifts and wods that were heavy and under 10 minutes I’m sure they’d be killing it, you stroogleoff

    • I guess you missed who finished the men’s triathalon. We’ll see at the end of the weekend won’t we.

    • It’s hard to tell if this is sarcasm when it’s in type. Perhaps you could put a bowtie on it and say something about how Outlaws won’t do well in the Regional competitions either.

    • +1 Funny shit. Overtraining maybe? Not properly rested- they all looked girl early but seem to be fading faster than some other athletes. BTW Castro is a fucking douche bag anyway

  5. BBG:

    145, 145, 150, 155, 160, 160 (O,X), 165 (O,X)

    Better, but still bad

    Strength: Subbed clean pulls for banded DLs

    1a. 2×205, 2×225, 2×235, 2×245, 2×255
    1b. 50lbs

    Conditioning: Not running on bum knee, so programmed my own conditioning today.

  6. BBG
    210×2, 225×1 ( no blocks yet )
    a)255 + orange bands
    b)50’s 5×5
    2:38, 2:38, 2:50, 2:38 ( did butterfly Kip for all rds) first time

  7. BBG
    205 (no blocks)

    Strength
    1a) 185 + black Rogue bands doubled over foot and bar
    1b) 50#

    Conditioning
    1) 1:58
    2) 2:02
    3) 2:22
    4) 2:20
    Total Working Time: 8:42

  8. BBGym:
    155, 165, 170, 175, 180, 185, 195(1)(PR)

    Strength:
    1a) 210+Rogue red mini bands
    1b) Did seated BB presses-100, 105, 110, 110, 110

    Conditioning: 3rnds (Estimated 400m)
    1) 3:10 (kipping on a yoke sucks, subbed ring rows for the rest)
    2) 2:55
    3) 3:10

    M/F/S
    2/6/2

  9. BBG:
    185, 195 x 2, 205 x 2, 210 x 3 (F 1st set at 210)

    STR:
    1a) 215 + Red and Orange
    1b) 40#

    Cond
    Did ME unbroken kipping pullups for each round

    1:18 + 13
    1:11 + 14
    1:14 + 12
    1:20 + 7

  10. Please, please bring more Critics and Noobs. Flood the comments section and scare off would-be followers. Then we can have this excellent programming all to ourselves.

  11. BBG:
    175 for all (round 6 failed)

    Strength:
    1a) 185 + red band + purple band
    1b) 40-40-44-52-44

    Conditioning:
    Skipped, maybe later

    MFS – 7/1/1

  12. BBG:
    1) 155-165-175-185-185-195-195-205(F) left shoulder in serious pain in daily motion. Slow down and unstable lunge

    Strength:
    1a) 275. No bands.
    1b) 95-100-115(3)-100-105.

    Conditioning:
    1) 1:43(UB)-1:53(UB- regrip 16)-2:04(legs slow; 12/8)-2:06(12/5/3).

  13. BBG
    155, 165, 175, 185, 190, 195, 200#
    went UB off of rack, no boxes built yet

    Strength
    1a) 275# no bands
    1b) 45, 55, 55, 60, 55#

    Conditioning – later
    Hit the pool this morning for some 100m repeats

  14. BBG
    155, 175, 185 PR, 195 PR, 205 F, 195, 205 PR
    Off Rack

    Strength
    1a) 255# plus bands
    1b) 40#

    Conditioning
    1:57, 1:43, 1:48, 1:56

  15. Barbell Gymnastics

    185, 185, 185, 205, 205 – No rack or blocks had to C&J

    Strength

    1a) No bands, went clean-grip DL instead 275 all sets
    1b) 55lbs for all sets

    Conditioning

    15:30 with no rest in between rounds (reading comprehension is important), had to run on a treadmill today too.

  16. BBG
    1. 275, 275 (Fail #2), 275, 275, 275, 275, 275 (Fail #2)

    Never want to miss reps, especially the last one which kind of irritated me but I was happy with this. Good volume here.

    Strength
    1a. 245 + Black Band
    1b. 24 Kilo KB’s

    Conditioning
    11:49 Work Time (2:40, 2:56, 3:04, 3:09)

    Runs were all 1:30 pace, pull ups fell off.

  17. bbg
    295, 295, 295, 295, 295, 305, 305 off of rack

    strength
    1a) 325+blue bands 10×2
    1b) subbed barbell seated shoulder press because our heaviest db’s are 55#
    205 (3), 195 (5), 195 (5), 195 (5), 195 (5)

    Conditioning rx

    2:48, 2:38, 2:56, 2:46=11:08 total working time

  18. BBG. 135#, 165#, 185#, 205#, 225#, 245#, 265# HUGE PR! 5# and 2 reps off of the rack no reracking it. Strength. 235#, 50#DB. Thank you Rudy. Age 17, BW 155#

  19. Jerks – 155, 175, 195, 205, 215, 225, 235(missed)

    Deadlift – 205 and bands

    Seated press – 95, 105, 115, 125, 135

    Condo – average of 2:15 per round

  20. Jerk: hit 145 on top set….320#

    Dl and press finished

    Conditioning in 12:56 including rest

  21. BBG: 205,215,225 failed forward first try, redid, 225, 235, 235, 235, 245(f 2nd rep)

    Strength: Front squats 185×2,195×2,205×1
    195×3,205×2,215×1
    205×3,215×2,225×1
    225×3,235×2,255×1 (10 lb PR, and solid form too, could easily go 5 or 10 lbs higher)

  22. BBG:

    1) 225, 235, 245, 255, 265, 275 285 (1)

    Strength:

    1a) 285 on bar + 110# band tension (all I had)

    1b) 60# per hand

    Conditioning:

    7:57 total working time, all pullups unbroken and butterfly kip

    Round splits: 1:55, 1:59, 2:02, 2:02

  23. So I never post my numbers, because frankly, they are embarassing, but I felt like todays work was super solid (probably because it didn’t involve barbells =D )

    BBG
    135, 135, 145, 145, 155, 155, 165 (failed second rep)

    STR
    1a) (no bands access today) 275×10
    1b) 45 x 5 (think I could have handled 50 or 55, but 45 is the biggest I have)

    CON
    2:27, 2:23, 2:17, 2:19 –
    TOTAL – 9:36
    most runs came in at the 1:30-ish mark, still haven’t learned butterfly pullups yet.

  24. BB gym –
    295 all sets touch n go – had doubts going in since I ended with 295 last week, but I nailed all seven sets today.

    Strength –
    DL – 315 plus blue bands
    Press – 80lb kb (seated on floor, heels down)

    Condition – 450m run
    2:04,2:05,2:08,2:29 – first 3sets of pu UB, last set broke at 14

  25. BBG-225-245-255-265-275-275-285

    Strength-DL 265 with blue and purple bands
    DB Press 70#

    Conditioning-2:15, 2:23, 2:40, 2:38
    9:56 total
    pull ups unbroken but no butterfly yet

  26. BBG: 95, 145, 175, 185, 185, 185, 185

    DL: 225 x 2 x10 with blue bands
    DBSP: 30, 40, 40, 40, 40, 45

    Conditioning:
    1:50
    1:50
    1:55
    2:00

  27. BB Gymnastics

    7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

    -225,245×2,265×2,285,295

    Strength

    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

    225×2,245×4,265×4

    1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

    -50# all sets (heaviest available

    Conditioning

    4 rounds for total working time of:

    Run 400m
    20 Pullups

    *Rest 1:1 between each round.

    1) 1:56
    2) 1:59
    3) 2:10
    4) 2:16

    8:21 working (14:26 total. All PU’s unbroken)

  28. BBG- 185, 195, 205, 215, 225(pr for 2), 235(f), 230(f)
    Strength-1a) 235+ gray bands, 1b) 55×4, 60
    Conditioning- Total time- 7:48 (1:50, 1:56, 2:02, 2:00)

  29. BBG: 225#, 225#, 235#, 245#, 245# (one fail), 245#, 250#
    Strength: 225# with some bands, 65# dumbbells
    Conditioning: 7 something.

  30. BBG – ended at 245lbs

    Strength
    Deads at 225 plus blue and purple bands
    Shoulder press with 65lb dumbbells

    Conditioning
    7:13 working time. Unb pullups x 4

  31. BBG:
    102.5kg, 102.5, 105, 105, 107.5, 110, 112.5. Feeling great today on the jerks. Noticed something while jerking the lighter sets, changed it, and felt snappier. Funny how suddenly one day a lightbulb goes off.

    Strength:
    DL: 115kg + 55kg band tension.
    DB Press: 60, 60f, 50×8, 50×8, 50×8. Have to awkwardly rope up our 50’s with extra weight because 50 is the biggest we have. Makes the press really awkward with a KB hanging from the DB so I just dropped to 50lb and did 8’s.

    Conditioning:
    2:09, 2:10, 2:08. Didn’t finish last set, had to coach. Our 400m loop is a little messed at the new gym, I was running 1:38 400m’s, normally I can easily run sub 1:30. Anyways, did the work.

  32. 7 x 2 Split jerk 225/245/265/275/285/295/310 (f)

    10 x 2 Deadlift 275 + big band
    5 x 5 Seated Barbell press (no dbls or kbs big enough) 145/155/165/155/155

    Conditioning:
    1:40 UB
    1:43 UB
    2:14 17/3
    2:50 9/6/3/2

    Working time: 8:27

  33. BBG
    1. 195, 215, 225, 235, 245, 255, 267
    Strength
    1a. 265+two green bands
    1b. 55lbs
    Cond
    9:34 Gotta keep getting faster on those runs.

  34. BBG
    125-125-130-130-135-135-140

    Strength
    1a) 165#
    1b) 35#

    Conditioning
    1) 2:36
    2) 2:34
    3) 2:41
    4) 2:39
    Total working time: 10:30

  35. WOD 120713:
    BB Gymnastics

    185-190-196-196-201-205-210lbs.x1 fail (from racks)

    Strength

    1a) 199lbs. Bar Weight + 93lbs. Tension

    1b) 5X8 Seated DB Shoulder Press – 35lb. DB’s

    Conditioning

    1:57 + 1:55 + 1:53 + 1:51 = 7:36 total working time

  36. Jerk: 155, 185, 195, 205, 215, 225, 230×1 (25# PR!!)

    Strength:
    DL: 155 + green bands
    Press: 40

    Conditioning: 10:09

  37. BBG
    275, 285, 295, 305, 315(1), 315, 325(1) – 3#PR

    Strength
    DL @ 275 w/ a thick band
    Press – 60, 70#KB x 4

    Conditioning
    1) 2:14
    2) 2:19
    3) 2:23
    4) 2:21
    Total – 9:17

  38. BBG:
    Jerk – 245,255,265,275,285,295,305(1, but PR)

    No strength

    Conditioning:
    Modified wod to accompany others.
    4RFT of 400m run, 15 OHS 95#, 20 pullups – 12:35, all UB except last rd of pullups.

  39. Strength: Deadlift 305# (dont have bands here in Africa…)
    Seated press 125#

    Ill start doing the BB Gymnastics and Conditioning one of these days, im just trying to get stronger for now…

  40. Feeling tired today. Stayed up late watching the games.

    BBG –

    225-235-245-245-245-245-245 – I just couldnt get comfortable with 245. I was hoping for 255 but this was it for today.

    Strength –

    5×5 Bench press

    225-225-235-235-225

    10×2 Deads @235 – completed

    Conditioning – (5min rest after above – hot outside but wifey wants to get out today)

    8:17 working time

    1:51
    1:50
    1:48
    1:48

    all pullups UB. My runs were all between 1:25-1:22

    Good day today. I’m ready for some food.

  41. 185, 205, 225, 235, 245, 255(f) Split Jerk

    10×2 Deads @ 225 + 2 Green Bands

    5×5 Dumbell Presses 80lb felt heavy today

    Cond:
    2:48 (Pull Up unbroken) All runs around 1:48
    2:48 (15/5)
    3:08 (10/5/5)
    3:48 (10/5/3/2)
    12:32 total working time

  42. Garage today

    Gymnastics – lbs
    100 (rack)
    115 (rack)
    125 (rack)
    135 (rack)
    145 (rack)
    150 (drop to floor between reps, husband re-racked! Failed the second one)
    155 (dropped to floor between reps, husband re-racked)

    Strength – lbs
    Had to do 1a and 1b seperately. My banded DL rig uses all my weights/bars.
    1) 140 (less than 55% but my band resistence was over 25%…I only have 2 bands and this was the skinnier so….)
    2) BB Seated Presses (I don’t have DBs – they are on the list) 65, 65, 70, 70, 75

    Conditioning
    Really didn’t want to do this one. So much procrastination (shoes tied, hands taped, stretch, then double tie shoes….then suck it up….)
    2:35
    2:32
    2:59
    3:16 (ugh, terrible run and pull-ups)
    Total working time: 11:23

      • its 450 around the building, I would walk downhill to the 400m mark and run the course in the opposite direction that it is marked. which is mostly uphill except for the last 100 m

  43. 1) 165/170/175/180/175/175/175

    10×2 @ 205# w/bands

    35/40/45/45/45

    conditioning: 17:59 total time incl. rest

  44. 1)215, , 235, 235, 235, 245×1, 245 f

    1a)dl @220 + purple and black bands
    1b)sh press 70, 70, 70, 75 x 4, 75 x 3

    Conditioning
    2:14, 2:14, 2:15, 2:25
    all pullups unbroken

    m/f/s
    1/3/3

  45. BB Gymnastics

    7×2 reps split jerk from rack @ 70 kg/154 lbs-72 kg/158 lbs-72 kg/158 lbs-75 kg/165 lbs-75 kg/165 lbs-77 kg/169 lbs-70 kg kg/154 lbs

    Conditioning

    4 rounds for time of (from earlier this week):

    5 MU (seated, purple band)
    20 burpees
    7 deadlifts @ 102 kg/224 lbs
    Time: 23: 57 (MUS took a long time, rest fine)

    Strength

    1A: 10×2 reps banded deadlifts @ 55% (75 kg/165 lbs)
    1B: 10×4 reps good mornings @ 40 kg/88 lbs
    1C: 5×5 reps seated dumbbell overhead presses @ 15 kg/33 lbs each hand (first 3 reps @ 39 lbs each hand)

  46. 7X2 Split Jerk- 185×2, 195×2, 205×3

    1a) 10X2 Banded Deadlifts-215# + blue bands

    1b) 5X5 Seated DB Shoulder Press – 50# dumbells

    Conditioning

    4 rounds for total working time of:

    Run 400m
    20 Pullups
    Score 1:38, 1:38, 1:37, 1:35 total working time = 6:28

  47. BB Gym
    42.5-45-45-45-45-45-45 (spotters instead of blocks)

    Strength
    1a) 60kg (black bands)
    1b) 10kg. dumbbells (5-5-5-5-5)

  48. BBG:
    202, 212, 217, 222, 227, 232, 242*PR

    Strength:
    1a.)245+1.5″ band
    1b.)60, 60, 60, 65, 65

    Conditioning: (*subbed row for run, track being resurfaced)
    1st: 2:00
    2nd: 2:03
    3rd: 2:10
    4th: 2:14

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