120922

I was going to use video of Jason doing 5 plus rounds of the conditioning work for 120921, but to be honest—I fell asleep while watching it. Weeeeeee… Jason, doing Burpees, and Deadlifts… Did you know he’s a single-father-lawyer-games-competitor that looks amazing with his shirt off and has impossibly perfect hair? No?

Instead I have a video that is representative of a new trend. We saw a few of these type videos during our testing week, and now I believe it has become a full on “thing”. I’m going name it the It’s Not Gay—It’s A PR style celebration.

Mike Poppa’s friend Stu snatched 165# when he first joined Mike’s gym, Real Fitness Sarasota. Four months later he accomplished a lifetime goal of snatching 225#—and Mike Poppa spiked a PVC/air guitar. Don’t worry boys, it’s not gay—it’s a PR.


WOD 120922:

Saturday 60 minute competition.

*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WODs 1&2 (beginning @ 0:00):

Wod 1:

Row 500m
-rest 4 minutes-
Row 500m

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps

*When finished, rest the remainder of the 20 minutes.

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

126 responses to “120922

  1. Today’s post makes me realize how glad I am to be training on the Outlaw Way. Great Programming! With that being said a little nervous for tomorrow.

  2. I did this WOD, well last years version that was a little different and it was great. You get quite a lot of rest and the possibility to prepair the next portion!
    Love this and could do it every weekend!

  3. It’s been a tough week and this topped it off!

    WOD 1: 3:46
    WOD 2: 135 DU
    WOD 3: 80kg
    WOD 4: no rope so I subbed ground to shoulder using a 40kg dumbbell, no GHD so just regular situps: 17:07
    WOD 5: 75kg 5,4,5
    WOD 6: 5,6,7
    WOD 7: 2 rounds even

    Rest up tomorrow and see what Monday brings!

  4. Question-since the only way I can use a rower is down the street at my gym, and this is a running clock, what would be the equivalent on an AirDyne be? Guess I will go 500m on that as well?

  5. WOD 1: 1:47 +1:49 = 3:36 total working time

    WOD 2: 189 DU

    WOD 3: 255lb C&J

    WOD 4: 12:53

    WOD 5: FSQT 7/7/8 – 22 reps Pull ups 16(slipped off bar)/26/21 – 63 reps

    WOD 6: 3 complete rounds with 9 seconds left

  6. WOD1
    3:22
    WOD2
    255
    WOD3
    265#
    WOD4
    14:11 (subbed towel pull ups/knees to elbows)
    WOD5
    14,11,11
    WOD6
    23,17,19
    WOD7
    3 rds

  7. CF for 1.5 yrs. Outlaw for 2.5 months. Workout like this: never. This is what it’s all about – awesome.
    WOD 1: 1:44 + 1:53
    WOD 2: 125
    WOD 3: 205# (PR)
    WOD 4: 18:05 (5 strict towel pull-ups per rope climb, Abmat sit-ups)
    WOD 5: FS 155# 9-7-7
    WOD 6: Pull-ups: 25-16-16
    WOD 7: 95# PP: 2 rounds + 200m (very close to puking)

  8. WOD 1 – 3:50
    WOD 2 – 120
    WOD 3 – 190#
    WOD 4 – 20:00 on the dot
    WOD 5 – FS @ 185 3/3/3 – Pullups 10/10/11
    WOD 6 – 2 Rds. plus 400M

    If you’re giving out prizes just for finishing, I’ll take a gift card to Applebee’s.

  9. F/48/5’1/115

    WOD 1 – 4:19
    WOD 2 – 135
    WOD 3 – 130#
    WOD 4 – 9:45
    WOD 5 – FS (135#) 5/4/4 Pullups 23/21/25
    WOD 6 – PP (65#) 3 Rds + 50m

  10. Though it seemed like a fun test, I saved my calluses, and PR’d my lifts instead.

    Sn 195 (5# PR)…200 overhead twice after, just not locked out nuff to save it
    Clean 230 (5# PR)….failed the jerk,

    5 rounds of transformers:
    2 cleans @ 185
    3 mu
    4 hspu
    6:55
    …got a feel for the workout, and will full 10 round that beast in a month or two.

    MFS 124

  11. WOD 1 – 1:31+1:41 = 3:12
    WOD 2 – 170
    WOD 3 – 225#
    WOD 4 – 16:48
    WOD 5 – RX 4/5/5
    WOD 6 – 20/12/12
    WOD 7 – 2 Complete Rounds + 7 Push Press

    M/21/6’0/205

  12. well this was one heckuva WOD to set up… that’s for sure. Good fun though I had to do it alone, which sucked.

    WOD 1: 1:30 + 1:45
    WOD 2: just about 300 I counted to 265 then got distracted and lost count, but easily did another 50 or so.
    WOD 3: 115kg (I’m ok with this, since my best platform CJ is 117)
    WOD 4: (tricky setup and was forced to add a 50-65m run between HR push-ups and GHD; “our” rope is in the wrestling gym down the road): I think it was about 14:40, maybe 15:40
    WOD 5: 5, 6, 6 (I feel like I pussed out here)
    WOD 6: 21, 16, 22 (last round I had more in me, but fell off bar, ah well)
    WOD 7: 2 rounds + 50 m

    I wish I’d set everything up first so I did not have to be bothered with the weight changing, etc, but since there were two classes at the gym I was forced to do all the weight changing in during rest.
    This was a great test for me. Going into this I had doubts I could finish with any rest and I told myself if at any time during the WOD I didn’t make it to rest I would call a DNF, but that didn’t happen. In fact, I had more than enough rest to continue with decent intensity. The programming here is amazing. At 38 years old – a father and a grandfather – I am in the bes shape of my life! THANKS!

  13. WOD 1: 7:33 including the 4 minute “rest”
    WOD 2: 210
    WOD 3: 225#
    WOD 4: 18:25 (my rope climbing skills are lacking)
    WOD 5: 4-4-4
    WOD 6: 16-16-16
    WOD 7: 3 Rounds

    Yesterday was my first official Outlaw day

  14. WOD 1 – 4:18
    WOD 2 – 163
    WOD 3 – 145#
    WOD 4 – 17:10
    WOD 5 – FS 155# 4/3/4 – Pullups 15/15/14
    WOD 6 – 3rds and 50m

  15. WOD 1 total row time2:34
    WOD 2 150 double unders
    WOD 3 150 lbs
    WOD 4 17:57
    WOD 5 0-Fail epic fail so mad..
    WOD 6 50 pull ups
    WOD 7 2rds +400m

    Other than not throwing up the weight I wanted in clean and jerks and not being able to handle 155 today I’m pleased… But I’m thinking front squats need some attention…

    Thank for a great Saturday beat down…

  16. Wod 1 – 1:31.8 then 1:38.9

    Wod 2 – 240

    Wod 3 – 275

    Wod 4 – 10:28

    Wod 5+6 – 9/25 7/25 8/29 (grip fails)

    Wod 7 – 3 rnds + 300m

    Excellent day. Thanks for the excellent programming. Im gonna go sit in an ice bath now.

  17. WOD 1
    1:53
    1:56
    3:49 total working time

    WOD 2
    215 double unders

    WOD 3
    185lb Clean and Jerk

    WOD 4
    11:52

    WOD 5
    2 @ 225lbs/30 PU, 2 @ 225lb/25 PU, 2 @ 225lbs/ 20 PU

    WOD 6
    3 Rounds

  18. WoD1: 1:29, 135
    WoD2: 180
    WoD3: 330#
    WoD4: 18:00
    WoD5: 23
    WoD6: 50, all grip fails. Hands are really beat up from barbell work/rock climbing.
    WoD;7: 3 Rounds even

  19. wod 1- 3:36 total
    wod2- 256
    wod3- 265#
    wod 4- 13:36 (hit failure super fast on pushups not sure why)
    wod5- 5,3,3 (really rushed every time. Once i lost midline i would stop because of low back)
    wod 6- 30, 16, 12, (slipped off my second set, last set the clock expired)
    wod 7- 3 rounds with about 30 secs left (on second floor, had to run down a hallway down stairs out doors every run)

    felt terrible on almost everything. Worked out last night and then this morning so not much recovery from yesterdays awful deadlift wod. felt especially bad on wod 4 which would usually be a strength of mine. Running up and down stairs during wod 7 was fucking annoying and kills the intensity. It was Still a fun day though. It’s good to change it up.

  20. 29/m/5’11″/174
    WOD 1- 8:13(w “rest”)
    WOD 2- 171
    WOD 3- 225 (tried 245 jerk just wasn’t solid)
    WOD 4- 17:31
    WOD 5- 0-5-6 (just mental on first set)
    WOD 6- 20-16-16
    WOD 7- 2rds + 160m

  21. M/F/S 2/4/4

    Great WOD and felt absolutely stoked when I saw it.

    1)3:40
    2)172
    3)265# equaled PR read…yelling F yeah….
    4)7:44 tried to push hard through this WOD in hopes of getting a decent amount of recovery time
    5/6) 3/7 3/8 3/17 (should have taken more time between the sets, didn’t plan rest very well in this phase)
    Total FS 9
    Total Pull ups 32
    7) 3 rds + 400 m run

    Overall felt good through the WOD, looking back I should have planned out 5/6 a little better.

  22. WOD 1 – 1:38+1:41 = 3:19
    WOD 2 – 155
    WOD 3 – 255 (Hit chin on 265#)
    WOD 4 – 13:10
    WOD 5 & 6 – 3/17, 4/13, 4/13
    WOD 7 – 3 rds

  23. WOD 1- 1:47 + 154 = 3:01
    WOD 2- 118
    WOD 3- 200#
    WOD 4- 15:20
    WOD 5 & 6- Scaled 185# 5/16, 4/15, 5/13
    WOD 7- 2 Rds 400m + 11 pp

  24. WoD 1&2: 1:57 +221DU+ 2:08
    WoD 3: 1RM C&J- 250#
    WoD 4: 10:56
    WoD 5&6: BS-10,10,5…… PU- 30,10,10
    WoD 7: 2 rounds+ 50m

  25. F/6’/168/29
    WOD 1: 147+150=3:37
    WoD 2: 120 (pretty lazy with the double unders)
    WOD3: 160#
    WOD4: 3 rounds + 9 ring dips at time. Subbed ring dips for rope climbs (reg class was using ropes)
    WOD 5: Fucked this up. Only did two max efforts: Front squats at 155: 9, Pullups:20
    WOD 6: 3 rounds +100 meters rx.

  26. wod 1 – 3:35 (1:42 and 1:53 rows)
    wod 2 – 235 du
    wod 3 – 225 c+j

    small family emergency shut down the workout so i’ll have to start over some other time.

  27. damn based god. helluva wod + fun as hell + oh shit I’m gonna be sore as fack tomorrow🙂

    Wod 1:
    Row 500m – 1:40
    -“rest 4 minutes”- aka Wod 2: AMRAP: Double-Unders – 200 DUs
    Row 500m – 1:38
    For total working time. – 3:18

    WOD 3: 230# clean, no jerk (sketchy confined space and steel weights at the mom and pops home gym = scared shitless to drop the jerk if I fail)

    WOD 4: 14:10 (subbed 4 pullups, 12 KTE, and 12 air squats for rope climbs)

    WOD 5: 2, 3, 4 reps @ 225#

    WOD 6: 11, 15, 13 reps (doorframe pullup bar so no butterfly…womp womp)

    WOD 7: 2 rounds + 10 Push Press

    you want me to show ya tough, i’ll show ya tough:

  28. WOD 1: 1:20/1:15 on AirDyne
    WOD 2: 116-pretty bad considering I got 100 in 2min yesterday.
    WOD 3: 185#-10lbs under PR
    WOD 4: 20min exactly, rope I rigged up was pretty sketchy, plus I have 3 less calluses from yesterday so it took a while.
    WOD 5: FS @165- 6,5,6 Strict ring pull ups- 6,7,6
    WOD 6: 1 rnd+11 push presses

    -Felt absolutely trashed today, CNS/back was smoked from 21+DL’s at 320# yesterday. Pretty pissed at how I did on this, worst day I have had in a while.

    M/F/S
    9/6/8

  29. 1) Row 3:43.6 (1:47.8, 1:55.8)
    2) DUs 229
    3) C&J 265lbs (PR!)
    4) Triplet 13:27 – push-ups killed me
    5) Front Sq 8-5-5
    6) Pull Ups 30-30-30
    7) Couplet 2 Rounds + about 200m on the run

    Probably could have pushed a bit harder on FS + PUs, hard when working out alone. Got some nasty cramps in the calves during the first run of the last workout, took me about 4 minutes for that first 400! Worked them out after that though and sped things up quite a bit at the end.

  30. WOD 1: 1:41 and 1:45
    WOD 2: 300
    WOD 3: 280lb
    WOD 4: 13:00 minutes flat
    WOD 5/6: Had to skip after the first round… knees and strain lat.
    WOD 7: 3 + 300m Run

  31. Sorry to miss this guys but I chose to snatch heavy, squat, and do a bit of the days programming. I will make it up but I wanted to avoid a ton of front rack today until this finger numbness goes away. I am also trying to maximize my time before my meet in two weeks. I ended up having a great day though…

    1RM Snatch

    – 245, 260(PR), 265 (PR!!!!!)

    Then I used the Front Squat every thirty second scheme from last week but did high bar back squat at 315# for 7 minutes.

    Then WOD 1 and WOD 2 of todays.

    – 1:36, 1:49
    – 120 Double Unders.

  32. Firstly, I want to say this was fun as hell and a great saturday ass-kicker.

    WOD1: 1:32, 1:42
    WOD2: 178
    WOD3: #290 (#25 PR since outlaw!!!)
    WOD4: 15:49 (fuck you, rope)
    WOD5: 5, 4, 5
    WOD6: 8, 19, 24
    WOD7: 3 rnds.

    M/F/S 3/4/6

  33. WOD 1 – 3:32
    WOD 2 – 202
    WOD 3 – 205# (nailed 225# clean but lost jerk because Im a blowhard)
    WOD 4 – 18 flat no GHD’S SUB sit up
    WOD 5 – 5/3/3 @ 185#
    WOD 6 – 20/10/10
    WOD 7 – 1 + 400m

    Overall I was pleased, first competition based workout I have done lasting 60 minutes.

  34. WOD 1 – 3:44
    WOD 2 – 175
    WOD 3 – 205#
    WOD 4 – 19:39
    WOD 5 – 4/4/4 @ 185#
    WOD 6 – 25/16/18
    WOD 7 – 2 rounds

  35. WOD 1- 3:16
    WOD 2- 230
    WOD 3- 235 (Cleaned 245 and 260 but couldn’t Jerk today for some reason)
    WOD 4- 15:02
    WOD 5- 2/3/4 (Should have done better, slipped off dry fit shirt first two sets)
    WOD 6- 20/20/20
    WOD 7- 2 round and 1 PP

  36. Wod 1 – 1:39.1 then 1:37.8

    Wod 2 – 263

    Wod 3 – 255, missed the jerk at 265, dammit.

    Wod 4 – 9:45

    Wod 5+6 – 8/16 8/11 6/9 (strict pull-ups)

    Wod 7 – 3 rnds + 400m

  37. 1: 4:34, died on last row
    2: 163
    3: 165#, 10 short of PR
    4: 12:28, spaced out and only did 3 rounds. Realized it with seconds left.
    5: 3/3/3
    6: 21/14/15
    7: 2 rounds +400m exactly
    Great one, hubby and i needed an hournap after that🙂

  38. Haven’t posted in probably 5 weeks or so…I’ve been in 29 Palms, CA doing some pre deployment training for the Marine Corps. I’ve been working on off and on since I’ve been here, but hit today and it hurt.

    1) 1:33, 1:42

    2) 210 Dubz

    3) 275 (power clean to split jerk)

    4) Subbed 10 strict weighted pullups with 1.5 pood for rope climbs…12:15, the hand release push ups murdered me

    5) 8, 8, 8

    6) Fat bar pull-ups: 30, 30, 25

    7) Subbed 500m row for run, 3 rounds even + 100m row

    Good workout today.

  39. WOD 1 – 3:30.7
    WOD 2 – 58
    WOD 3 – 187.5#
    WOD 4 – 14:03 (substituted 9 strict chins for rope climbs)
    WOD 5 – 5/6/7 @ 175#
    WOD 6 – 10/9/7
    WOD 7 – 2 rounds + 400m row & 5 Push presses (Row substituted for run)

  40. Awesome workout!!! Smoked the hell out me.

    Wod1 :54/1:02
    Wod2 68
    Wod3 175
    Wod4 17:30
    Wod5 4/5/6/7 fs
    Wod6 4/5/5/5 pu
    Wod7 3 rnds +400m

  41. M-6′-200lbs-25yrs.

    WOD 1: 3:25.4 1:40.6/1:44.8
    WOD 2: 222 DU
    WOD 3: 255lb
    WOD 4: 15:18
    WOD 5: 20 7,6,7
    WOD 6: 43 15,15,13
    WOD 7: 2 rounds + 150m

  42. WOD 1 – 3:22 (1:40 and 1:42)
    WOD 2 – 200
    WOD 3 – 130kg
    WOD 4 – no rope, did other two, 10:55
    WOD 5 – 10/16, 10/15, 10/15 total: (30,46)
    WOD 6 – 3 complete rounds

  43. 3 – 275 (PR)
    4 – 3 rounds in 10 min, then next heat was coming through for ropes and GHD so we had to move on
    5 – FS(10,5,5)
    6 – Pullups (30/15/15)
    7 – 4 full rounds in 9:30

    • Same here. I think we should establish a 1RM Fr, BSqt & Bench WITH CHAINS…and then just use the prescribed percentages. Just 1 idea I had so I can stick with the program, but be using chains. Nothing special.

  44. wod 1: 2:00-1:54
    wod 2: 178 double unders
    Wod 3: 140. new PR!
    wod 4: 3 rounds plus 11 push ups
    wod 5: fs, 2-2-1
    wod 6: 12-10-7
    wod 7: 2 full rounds.

  45. WOD 1: 1:40/1:46 – 3:26 Total
    WOD 2: 165 DU’s
    WOD 3: 215
    WOD 4: 13:23
    WOD 5: 0/1/1 – 2 total
    WOD 6: 14/21/22 -57 total
    WOD 7: 2 Rounds + 9 PP

  46. 1 – 1:39, 1:45
    2 – 140 double unders
    3 – 110kg
    4 – 12:57 (subbed 15 jumping pullups & normal full-range situps)
    5 – 7,10,7 (pussed out, legs were fine but breathing and abs were bad)
    6 – 10,10,10
    7 – 3 rounds + 50m

    I’m ready to collapse and coma out now

  47. That…was a lot of work…but loved the programming!

    Wod 1: 3:51 total
    Wod 2: 202 DU
    Wod 3: 285lb…power cleaned it, can’t quite catch it the rack yet (wrist)
    Wod 4: used all 20 min and barely finished…Gotta put more rope work in…and HRPU…aaaand GHD!
    Wod 5: 7, 6, 6
    Wod 6: 12, 13, 12
    Wod 7: 2 full rounds plus the third run and 2 PP’s

    Awesome programming!

  48. WOD 1 – 1.31, 1.41
    WOD 2 – 250
    WOD 3 – 265
    WOD 4 – 12.58
    WOD 5 – 7, 6, 6
    WOD 6 – 25, 22, 22
    WOD 7 – 3 Rounds + 400m

    M/F/S – 5/5/5

  49. Just started following 2 days ago, love this programming. Thank you for sharing this.

    Wod 1: 1:53, 2:00
    Wod 2: 126 Du’s
    Wod 3: #135
    Wod 4: 13:33
    Wod 5: 6, 5, 7 total of 18
    Wod 6: 11, 12, 14 total of 37
    Wod 7: 2 rounds + 400m run

    Last 400 meter run, I ran with my arms at my side. They were done.

  50. 1) 1:50/1:47
    2) 74
    3) 235
    4) 17:50
    5) 1/2/3 I just started heavier squats again after loosening up piriformitis, and I really balked at 225 after the cleans. Really woke me up to whatI have lost in the last 30 days.
    6) 13/10/8
    7)1.5 rnds

  51. In response to “Dover” from yesterday – Well I hear you, but I think that the sport has advanced so much that guys like Chan and Froning are just as good as spealler at those movements.

    Fact of the matter is, it just isnt right to ask Chris spealler move the same loads as Aja Barto. Dont get me wrong it was impressive to see him snatch 295 but isnt he like 240? Spealler is 150 and snatched 225, you do the math.

  52. WOD 1 – 1:58, 1:57
    WOD 2 – 134 Double unders
    WOD 3 – 170 PR
    WOD 4 – 18:10
    WOD 5 – 6,10,8
    WOD 6 – 11,10,11
    WOD 7 – 2 rounds + 200m

  53. Wod 1- 1:46 + 1:58
    Wod 2- 153 DU
    Wod 3 195#
    Wod 4 worked the whole 20 mins. My GHD is away from the pull-ups and I only have a 12 ft rope so I started with my butt on the floor
    Wod 5 2/2/1
    Wod 6 14/13/15
    Wod 7 3 rounds i did the run on a curve treadmill

  54. WOD 1 – 1:51/1:59
    WOD 2 – 150
    WOD 3 – 165#
    WOD 4 – 17:47
    WOD 5 – 5/4/4
    WOD 6 – 15/18/15
    WOD 7 – 3 rounds + 200 M

  55. 10min c&j
    275. Ties PR. Solid.

    FS and pullup(tuck pullups)
    10 8 6
    14 11 7
    Can’t imagine doing this after that metcon.

    2/3/5.

  56. 1 – 1:48.7 + 2:00.3
    2 – 195
    3 – 215
    4 – 2 Rds + 2 rope climbs. havent done many rope climb wods (this was my 2nd actually) and got to the point where i didnt think i could safely lower myself
    5 – 1(ha) 3,4
    6 – 3(ha, lesson learned about sweaty gloves), 7, 10
    7 – 2 rounds + 150m run

    Got this email from Laura a while back after I registered for chicago –

    “More information regarding what to bring, how to prepare, etc, will be sent out 4-6 weeks prior to the camp.”

    …but I haven’t received any other word and the camp is in two weeks

  57. Wod1… 2:03 2:04, was trying to go steady not hard
    Wod 2… 225 double unders
    Wod 3…145lb
    Wod 4…15:07
    Wod 5…2,2,3@155 rx
    Wod6…20,16,13
    Wod7 …3 rds,190 meters rx

  58. Wod 1: 7:45
    Wod 2: 210
    Wod 3: 235 which is my pr.
    Wod 4: 13:53
    Wod 5: 3, 4, 5 felt stronger as I went!
    Wod 6: 20, 21, 25
    Wod 7: 3 rounds plus 1 400m

    Great Wod! I have a local comp in two weeks and I know it isn’t the goal to be my best right now but I feel really prepared! Outlaw Fuck Yeah!

  59. I totally brain farted on WOD 4 and only did 3 rounds. Didn’t realize I screwed it up until it was too late. Awesome work out though, 4 of us were pounding on this workout at the same time at our gym.

    1: 1:37, 1:42
    2: 201
    3: 240 (245 PC PR set today!)
    4: 11:21 (only 3 rounds tho)
    5: 3, 4, 3
    6: 19, 12, 4
    7: 3 full rounds with about 5 seconds left over

    1/7/7

  60. Did this WOD today (Sunday). I’ve been watching/reading the Outlaw programming for some time. Today is my first official post.

    WOD 1: 1:52 + 2:02 = 3:54
    WOD 2: 130 reps
    WOD 3: 225# (20# PR!!!)
    WOD 4: 15:35
    WOD 5: 1 + 3 + 4 = 8 reps (yes, this is fail)
    WOD 6: 10 + 15 + 14 = 39 reps (yes, this is really fail too)
    WOD 7: 2 rounds + 150 yards

    Overall really fun, but WOD 4 really smoked me (and tore up my hands).

  61. Saturday 1hr comp:

    WODs 1&2 (beginning @ 0:00):

    Wod 1:

    Row 500m- 1:44
    -rest 4 minutes
    Row 500m 1:46

    For total working time.-3:15

    Notes: Any damper setting is allowed.

    Wod 2:

    During the WOD 1 4 minute rest interval complete…
    AMRAP: Double-Unders
    104

    Notes: This time begins immediately when the first 500m Row is completed.

    *Rest the remainder of the first 10 minutes.

    WOD 3 (beginning @ 10:00):
    10 minutes to establish a 1RM Clean & Jerk.
    275lbs

    Notes: Any style (power/squat/split/push) is allowed.

    WOD 4 (beginning @ 20:00):
    4 rounds for time of:

    3 Rope Climbs 15′ (5 MU’s- no rope)
    30 Pushups (hand release)
    15 GHD Situps
    15:52

    *When finished, rest the remainder of the 20 minutes.

    WODs 5&6 (beginning @ 40:00):
    In 10 minutes complete (using alternating sets):

    WOD 5: 3 X Max Effort Front Squats @ 225/155#
    WOD 6: 3 X Max Effort Pullups
    1- 6/26 2- 6/16 3- 6/10

    WOD 7 (beginning @ 50:00):

    10 minute AMRAP of:
    Run 400mb
    15 Push Press 115/75#
    2 rds

  62. M-5′-8″ -175lbs-27yrs.

    WOD 1: 1:37, 1:42 = 3:19
    WOD 2: 279 DU
    WOD 3: 265lb
    WOD 4: 11:44
    WOD 5: 14,11,10
    WOD 6: 25,20,20
    WOD 7: 3 rounds

  63. fun wod!!
    WOD1
    1:34, 1:39
    WOD2
    Dubz: 260
    WOD3
    C+J 260
    WOD4
    11:13
    WOD5
    8,6,6
    WOD6
    40,20,20
    WOD7
    did 40 calories airdyne instead of run (ankle still healing up)
    3rounds

  64. WOD1: 1:39/1:46
    WOD 2: 123 du
    WOD 3: #205
    WOD 4: 15:28 (started 1:15 late)
    WOD 5: FS-0/1/2 – 7/15/8 (grip was dead from yesterdays t2b
    WOD:6 4 rounds + 300m run

  65. WOD 1: 1:44 & 1:52
    WOD 2: 38 (I suck at these but am getting better)
    WOD 3: 175 -10# pr
    WOD 4: 19:02 subbed 5 towel pull ups and 5 pistols for each rope climb
    WOD 5: 2-3-3
    WOD 6: 6-5-5
    WOD 7: 2 rounds + 200m

  66. Ill try this again, Sorry if it reposts.

    1:(1:33.8) (139.2) Total: 3:13
    2: 225 Double Unders
    3: 300lbs (5 Pound PR, Have wanted 300 for MONTHS!)
    4: 16:47 (Subbed 5 towel pullups for 1 rope climb)
    5+6: Front Squats: 10-12-12 Pullups: 12-10-10
    7: 3 Rounds with 30 seconds left (Ran on treadmill)

  67. I will post because Im just proud to say I survived

    Wod 1: 1:42/1:44
    Wod 2: 334
    Wod 3: 275 (pc, split) cleaned 280 failed jerk tie pr
    wod 4: 10:14
    wod 5: 3/3/3 I need FS help. Rudy I think virtual coaching is next
    wod 6: 20/12/18
    Wod 7: 3 Rounds with 22 Sec left

  68. On Monday:

    WOD 1: Row1- 1:55, Row2- 2:02. Total time: 8:12

    WOD 2: DU- 210

    WOD 3: Power Clean & Split Jerk- 190
    (Power cleaned 195, missed jerk. My power clean is now 5# over my clean.)

    WOD 4: 14:49

    WOD 5: ME Front Squats @ 155- 6, 5, 7

    WOD 6: ME Pull-Ups- 22, 20, 22

    WOD 7: 2 Rounds + 400m Run

  69. WOD 1 – 3:40
    WOD 2 – 172 DU
    WOD 3 – 235lbs
    WOD 4 – 3 rounds +2 climbs
    WOD 5 – 4-5-6
    WOD 6 – 13-12-9
    WOD 7 – 3 rounds

    WOD 6

  70. #1
    1:27.2
    #2 220
    1:32.7
    #3
    305 (power clean + push jerk)
    #4
    Gym in process of moving, ropes are down, had to mod
    12 strict chin-ups for 3 rope climb – everything ub until last round of push-up
    #5
    Fs – 15,10,6
    Pu – 19,15,11
    #6 4rd + 200ish all push press ub

  71. Had to replace the C&J w/ pulls and the push press w/ dumbbells b/c of the wrists, but it was still a grueling wod:

    1) 1:38, 1:37
    2) 310
    3) (did pulls @ 305 and dip drives @ 295)
    4) screwed up and did 3 rds, then did the 4th after a few minutes rest. Plus the first round of rope climbs I replaced w/ 7 pullups + 7 k2e per climb, since we only had 1 rope.
    5) FS – 15, 9, 10; PU – 34, 25, 22 –> wanted to throw up
    6) 4 rounds… (55# db pp) –> cramped, and really wanted to throw up

  72. WOD 1 – 1:46, 1:42
    WOD 2 – 220
    WOD 3 – 245
    WOD 4 – 16:34
    -Began to loose intensity-
    WOD 5 – 3/3/3 (should have been way better here)
    WOD 6 – 15/12/11 (and here)
    WOD 7 – 2 Rounds

  73. Wod 1:1:40, 1:38
    wod 2: 256
    Wod 3: 225, stop due to shooting pain in my right trap
    Wod 4 10:50 should of paced myself better broke down after this
    Wod 5 5,3,3
    Wod 6 25,22,22
    Wod 7. 2rds + 10PP

  74. WOD 1- 1:31, 1.41
    WOD 2- 335
    WOD 3- 120kg (equaled my PR. Feel I could have got 125 fresh yeeow)
    WOD 4- 14.26 (done 4x 11ish foot rope climbs to sub 3x 15 foot climbs. equaled same height in total)
    WOD 5- ,8, 8, 8
    WOD 6- 20, 15, 15
    WOD 7- 3+350m

  75. WOD 1&2 – 8:08(inc 4min)/357 DU
    WOD 3 – 100kg
    WOD 4 – 19:01… This WOD messed me up..
    WOD 5&6 – 3/10, 2/11, 3/7.. Pull-ups died real quick
    WOD 7 – 2rnds even

    Fun workout.. Almost enjoyed the 30min of staring at the floor afterwoods..

  76. WOD 1 – 1.32 + 1.35
    WOD 2 – 252
    WOD 3 – 115kg Push Jerk
    WOD 4 – 15.47 Mad chest cramp after first round (4x 11ft Rope Climbs)
    WOD 5 -10, 8, 7
    WOD 6 – 25, 22, 22
    WOD 7 – 2 Rounds + 300m

  77. No time for all this today.

    Did one 500 row in 1:36

    Did double unders quickly hit around 150 for max of 3 unbroken moved on.

    C&J- From the beginning these felt heavy so went up to 245 not close to PR but all I had in me?

    Had to go probably for the best after how weak I felt on cleans. I believe the extra muscle up work is hurting my ability to recover in my back but not sure.

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