121120

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“Straight cash, homie.”

The Danes are better than you. I don’t mean that in a competitive sense, nor do I mean it to spark up some sort of international bitchfest about how I’m a stupid ‘Merican and don’t know what I’m talking about. It’s just my opinion, and I’m right. Why are they better than you? Mostly because they were the most organized, on-task, and easy to deal with camp group in the history of Outlaw camp groups. Also, they have Eleiko bars, and they have a lot of them.

Another reason the Danes are so great is because they have world-class, mega-famous, super-chefs amongst their regular elite exercisers. Thomas Rode Anderson, owner of Kong Hans Kaelder, and author of this awesome paleo recipe book (that you won’t be able to read), was at camp and came to the rescue on Saturday when some of us needed lunch.

WOD 121120:

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO

Conditioning

Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m

For time.

71 responses to “121120”

  1. I am having some serious problems with my snatches-I cant keep form an add any real weight . . . I bottom out around #135. What can i do? I really felt ‘better’ w/ them after doing the hang snatch -snatch wod last week … should i keep working those or off the box snatches?

  2. Sounds like they r rich as f-#k. They spend all their money on bars. Come on. Rudy u really think u could not snatch your pr in my garage with regular shoes and a 200$ bar? Yes u could because of your technique and strength not your shoes or what kinda bar u use. Just sayin…..

  3. BBG:
    1) 145#, only 1 miss
    2) 195#, no misses

    Strength:
    1) Done at 245#, felt great
    2) First set at 205#, rest at 185#

    Conditioning:
    12:34 RX

  4. BBG:
    1. Worked up to 215#
    2. 225#x4 235#x3

    Strength:
    1. Done @ 315#
    2. Done @ 225# (should have done more)

    Conditioning:
    7:50

  5. BBG:
    1)95# set 1-4, 105# set 5-6, 110# set 7. No misses.
    2) 125# no misses

    Strength:
    1) 205#
    2) 135#

    Conditioning:
    14:25- ran 250m and did double ring dips as I was exhausted and had no energy. Snatches at 95#.

  6. Well organized and extremely efficient people? Welcome to Scandinavia. Also, never try to cross the street without a walk sign being green… They take that shit pretty serious

  7. Free HSPU practice & mobility, then

    Every 2 mins for 10 rounds (20 mins) do:
    3x High Bar Back Squat @ 125 kg (275 lbs)
    13x Push-ups

    Conditioning:
    9:55 Rx’ed.

  9. BBG:
    1) 79k-83k-88k-92k(2)- 94k (2)
    2) 105k-112k-119k-123k-126k(2)-129k

    Strength:
    BS EMOM (2 Reps @ 160k) For 5 Minutes

    FS (1 and 1/4 x 2) 110k-116k-121k-129k-131k-133k-135k

    Conditioning to come. Had to break and go back to work.

  10. BBG
    1) 145 no misses
    2) 195, 200, 205, 210, 215, 215, 220 no misses, felt fucking great

    Str-
    1) off 295, used 250 for all sets.
    2) 195, 205, 210, 210, 215, 215, 220

    CND
    10:44 rx

  13. BBG
    1) 185×4, 195, 205×2, 215
    2) 225×2, 235×2, 245×2, 255
    Strength
    1) EMOM- 335
    2) FS- 245×4, 265×2
    Cond
    10:28.

  16. BBG:
    1) 103-113-118-118-118-123-123
    2) 143-153-153-153-153-153-158

    Strength:
    1) EMOM – 210
    2) FS – 180

    Cond:
    17:10
    Did 7,5,3 muscle ups instead of 9,7,5, all the rest Rx. (9,7,5 would have taken me even longer).

    4/5/5

  17. BB Gymnastics
    1)165-185-205-215-225-235-240
    2)185-205-225-225-235-245-250

    Strength
    1)330#
    2)255-275-275-295-295-305-305

    Conditioning
    10:46 (runs were slow, first time not failing any muscle ups!)

    2/1/1

  20. BBGym:
    1) 5×130, 135, 140
    2) 2×180, 4×185, 190(pr from blocks)

    Strength:
    1) based off 305
    2) 205, 200, 195, 4×185

    Conditioning:
    14:04
    -115# pwr snatches

    M/F/S
    2/5/1

  21. BB Gymnastics

    1) 7X1 Snatch off Boxes @105kg EMOM 1 miss
    2) 7X1 Clean & Split Jerk off Boxes @130kg EMOM 1 miss

    Strength

    1) Back Squat: EMOM for 5 minutes – 2 reps @ 200kg

    => High bar, as elbows are f*****

    2) 7X2 1&1/4 Front Squats – @ 130kg

    Conditioning

    Bar Muscle Up and green band.

    7:26

  22. I had this funky right hamstring tendinitis thing going on this week. I skipped yesterday and am taking it easy for a few days.

    BBG:
    1. Skipped
    2. 3 @ 135, 4 @ 150

    Strength: Skipped

    Conditioning:
    11:55
    I did C&J @ 135 instead of Snatch

  25. 115, 125, 130×2 fail on 3rd, 135 fail
    Felt good on 130 bottpmed out and then couldnt come out of it.

    145, 150, 155, 160, 165, 170, 175 felt really good

    265×3 fail on 4 then 245

    155×7

    14:21 as rxed ecstatic. First outlaw cond ive done rxed

  28. Snatches worked up to 245 for a single
    Clean/push jerk worked up to 275 my push jerks suck
    Squats completed at 385
    Front squats completed at 275

  29. BBG
    1)80
    2) 2@105, 5@110

    Strength
    1) 165
    2) 125

    Conditioning
    We cap at 12 min. Subbed ring PUs and ring dips for MUs as I don’t yet have MUs.
    Lin, my coach, told me to do the 95# RX weight even though my 1RM snatch is 95, so I did. And I did 9 power snatches at 95. Took most of the time, but that’s a fuck yeah! for me.

    13:00 – got thru round of 9, then did 7 ring PUs/ ring dips.

  32. Snatch- worked up to 165 and stayed
    Cj- 205 and 215 for all sets

    Back squat- 285

    Front squat – 185- practiced speed

    Met con- 9:21. Need to practice power snatch for reps in met con more

  34. BBG
    Snatch
    155(5)
    160
    165

    C&J
    185(2)
    205
    215
    225
    235
    245(ff)

    STRENGTH
    BS@330
    FS@135,155,185,185,195,195,205

    Conditioning
    Ran out of time.

  36. BBG:
    1) 2×95/100/105/110(f)/105/110(f) #
    2) did not do…just worked more on snatch technique making set of split snatch. Reason did not do clean….too sore from yesterday, after making too many of heavy cleans and not always going under the bar has consequences….

    Strength:
    1) Back Squats @ 195#
    2) Front Squats: 2×135/2×145/2×155/160#

    Conditioning: ran out of time

  37. BBG
    1) 135×2, 155×5
    2) 205×7

    Str
    1) 315
    2) 205×5, 225×2

    Conditioning
    12:07 w/ bar muscle ups (only had access to a bar)
    **last rep of the first two sets of MU gave me trouble getting over the bar
    **elbows kind of hurt during the snatch, pulled one at a time with a bit of rest between pulls to shake it out.

  40. Did from hang
    1) 185×3 205×4
    Couple of fails
    2) 240. Felt solid, way better than yesterday:
    Actually power cleaned two, surprised myself.

    Squats: 280
    Did High bar. Felt good.

    4/4/4

  41. BBG:

    1.) 160-165 X 2 – 170-175-180-185

    2.) 210-220 X 2 -230- 235 X 2-240

    Strength:

    1.) 390

    2.) 225-255 x 4-265

    Conditioning:

    9:40 UB muscle ups.

    3/4/3

  42. BB Gymnastics
    1) 135, 135, 135, 135, 135, 135, 135
    2) 185, 185, 185, 185, 185, 185, 185

    Strength
    1) 275
    2) 205, 205, 205, 205, 185, 185, 185

    Conditioning
    10:07 @ 115

  43. BBG

    1 – 210,225,225,245,265(m),265(m),265(m),265(m),265(m)…I can keep going.
    2 – 225,225,245,245,275,275,275

    Strength

    1. 325 (High Bar)
    2. 225 (Stayed light)

    Conditioning

    8:43 Rx’d. Loved this workout.

  44. BBG
    1. @155lbs. no misses
    2. Did “DT” with the gym after being prompted. 7:57Rx

    Strength
    1. @255
    2. @185

    Cond.
    8:56 Rx

  46. Bbg
    Snatch 120 (1 miss)
    C&j 160 (1 jerk miss)

    Strength
    Lbbs 190x4set, 200x1set
    1.25 fsquats 145-145-150-155-160×3

    Conditioning
    10:04
    (7/2, UB, 4/2/1, 4/3, UB, UB)

  48. Warm Up
    Fran-2:21 22sec PR!!!

    BBG
    1)175 worked no hook grip and not moving feet.
    2) Just split jerks need to work on speed

    Cond
    15something
    Fran ruined me for this one. Snatches were to easy but felt wicked heavy on the rings!

  49. BB Gymnastics
    1) 175 (could not get a nice rythym with this movement today…oh well)
    2) 225 (failed 235 on last set)

    Strength
    1) 285 (based off 335 HBBS)
    2) 255 (felt pretty rough…goal of 300# FS hopefully comes sooner than later!)

    Conditioning
    12:05 Rx (Struggled with last couple reps of each set on MUs, went unbroken on Snatch on last round!)

  50. BBG:
    1) 145(3),150(3), 155
    2) 195(3), 200(3), 205

    Strength
    1) 275 (Based off of 325 LBBS)
    2) 135, 155, 175, 185, 195(3)

    Conditioning
    8:30 Rx First round of MU were unbroken and snatches felt really good

  51. stength- 315# hi bar (i can’t low bar squat near my hi bar)

    225×3,235,245,255,265

    conditioning- 7:04 (being a pussy on those power snatches)

  53. 29/m/5’11″/180
    BBG
    1) 155-155-155-165-165-170-170
    2) 185-185-205-205-225-225-235

    Strength
    1) 295
    2) 135-155-185-205-225-225-225

    Body is really sore. BBG and strength today were rough.

    Conditioning
    12:52 (MU not clicking really well today)

  54. Bbg
    Snatch:60 62.5 65 67.5 70 70 72.5 miss
    Clean push jerk : 80 82.5 85 85 87.5 87.5 90 miss

    Strength
    Back squat @120kg
    Front squat @85kg

    Conditioning
    9.30 rx

  55. BBG:
    1.) Snatch Worked up to 205
    2.) Clean and Jerk worked up to 265

    Strength:
    1.) LBBS: Done at 340 lbs, no missed reps
    2.) 1 1/4 front squats: 225, 245, 255, 265, 275, 275, 275

    Conditioning:

    8:30 Rx. All muscle ups done unbroken.

  57. BB Gymnastics
    1) Snatch: Subbed with Snatch Pulls off box, 210lbs
    2) Clean & Push Jerk, 210lbs
    Strength
    1) Back Squat: 325lbs
    2) 7X2 1&1/4 Front Squats: 235lbs
    Conditioning
    12:44 RX

  60. Solid session. 9:59 on conditioning. Mu’s improving nicely.

    I will be in Az at Christmas and I need a box to do outlaw in. At outlaw friendly boxes in az. Thx

  61. BBG:
    1.) 150, 160, 165, 170, 175, 180, 185
    2.) 185, 195, 200, 205, 210, 215, 220

    Strength:
    1.) 265
    2.) 195, 195, 195, 195, 200, 200x1x(f on 1/4), 200

    Conditioning:
    10:50 Rx

  62. BBG
    1) 135×3,155×4
    2) 155×2, 175×2, 185×2, 205×1
    Strength:
    1) 265
    2) started with 205, but to heavy so restarted and finished with 185
    Conditioning:
    200m run
    18 HR push-ups
    9 power snatch 135#
    200m run
    14 HR push-ups
    7 power snatch 135
    200m run
    10 HR push-ups
    5 power snatch 135#
    200m run
    7:47

  63. WOD 121120:

    BB Gymnastics

    1) 60, 65, 65, 65, 65, 65, 70 (kg)
    2) 80, 80, 85, 85, 85, 85, 90

    Strength

    1) 100 kg

    Conditioning

    Team WOD

  64. BBG
    snatch- 92.5kg missed 2 on the catch..
    C&J- 102.5kg missed 1 jerk

    Strength
    back squats at 148kg

    Didn’t do the rest not feeling 100% so lowering the volume this week so I can give it 100% again soon

  65. bbg
    1/ up to 90kg
    2/ clean only up to 115kg

    strength
    1/ 140kg
    2/ missed. catch up thursday

    conditioning
    8.52 rxd

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