130102

The Outlaw Way: tougher than you.

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WOD 130102:

BB Gymnastics

1) 12 minutes to establish a 1rm Power Snatch.

2) 12 minutes to establish a 1rm Power Clean & Push Jerk.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 6X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

79 responses to “130102

  1. Powersnatch: 87.5kg – pretty sure thats a PR
    PC&PJ: 115kg – PR for the combination, but not for the PC and PJ seperately

    Snatch first pull – 110kg, 4x115kg
    Pendlay rows – 115kg
    Split press – 70, 72.5 x4, 70kg

    Did conditioning in PT class at the academy.

  2. BBG:
    1. 205# (5# PR) but form was a lot better looking this go around
    2. 275# (20# PR)

    Strength:
    1a. 255# 275# 285# 285# 295#
    1b. 225# 225# 235# 245# 245#
    1c. 155# 165# 175# 185# 195#

    Conditioning:
    Row
    1:32
    1:34
    1:34
    1:34

  3. BBG
    1)215, think this is a PR
    2) No jerk, 275
    Strength
    1a) 265
    1b) 225
    1c) Push press, 185
    Conditioning- I hate these days with a passion but they are working
    Last week-1:31, 1:34, 1:42, 1:40
    This week- 1:31, 1:33, 1:33, 1:38

  4. BBG
    1) 140# – PR for Power Snatch
    2) 175# – 10# off PB

    STR
    1a) 195#
    1b) 195#
    1c) 95# – could have been heavier

    CON
    1:50, 1:51, 1:50, 1:49

  5. Just to be sure, I hope noone hates me for asking this because I may just be over thinking it.

    Rest 2:1 is rest twice as long as your set took? Or rest half the amount of time your set took? Just seems like a twice as long rest is pretty long. Although we are doing near sprints here…

  6. Bbg –

    1) 230 15lb PR

    2) 285 20lb pr

    Str –

    1a) 245
    1b) 245
    1c) 185

    Cnd –
    1:17
    1:20
    1:21
    1:21

    Gonna do yesterdays mainsite later to see if i can beat marcus.

  7. BBG

    1. 95# (squat snatch is 110#)
    2. 135# (squat clean is 150#)

    Strength

    1a. 125#
    1b. 95#
    1c. 75#

    Conditioning

    1:55, 2:00, 2:00, 2:00 (timed on rower)

  8. can someone help me out as I get accustomed to the Outlaw Way. On the strenghth portion of the workout are you alternating between the three exercises or doing all of one exercise then moving on to the next. rest 2:1 means 2 mins off between each round?

  9. Deploying on saturday to Afghanistan. Gonna try to rep outlaw while out there, also going to compete in the open for the asia regional.

    Rudy its been fucking awesome hopefull i continue to make good gains while deployed.

    220 power sn 5# pr
    275 pc to pj 10# pr

    275 275 295 295 295
    225 across
    165 across

    Rows: 1:35 1:35 1:37 1:38

  10. 1) 123
    2) 173

    A) 188
    B) 123
    C) 110

    Cond: 4 x 400m run

    1:46, 1:40, 1:27*, 1:23*

    **Turns out, I’ve been sand bagging. (well not really). I got some new shoes (running) and it fixed my crappy over pronation and allowed me to focus on the run instead of my foot/knee hurting. So… started going faster after I realized this on runs 1&2; turns out, I can actually run! So yes, owe some serious burpees that I didn’t have time for right after the runs. Will make up tomorrow for sure.

  11. Power Snatch: 90 KG (PR by 15 KG)
    PC + PJ: 100 KG (Should have had 110 but missed jerk)

    Snatch Pulls: 100, 105, 3x 110 KG
    Split Press: 50 KG
    Pendlay: 60 x 2, 70 x 2, 80 KG

    Skipped WOD.

  12. Power snatch- 185
    Power clean + Jerk – 225

    Strength

    A) 245×5
    B) 195×5
    C) 160×5

    Row
    1:42
    1:43
    1:45
    1:44

  13. BBG
    185 snatch
    245 C&J

    Strength
    225
    185
    150

    Made up conditioning from 121231 and substituted muscle ups with C2B pull-ups: 10:17

  14. Pwr snatch – 166#

    Pwr clean n jerk – 235#

    Snatch first pull – 225#
    Row – 185#
    Split press – 135#

    Row:
    1:37
    1:40
    1:39
    1:38

  15. BBG:
    Power snatch: 175
    Power clean+push jerk: 205

    Strength:
    A) 225
    B) 185
    C) 145

    Conditioning:

    Row 4x500m

    1:40; 1:38; 1:38; 1:39

  16. Pow snatch – 115
    Pow clean – 155
    Push j – 145

    Snatch 1st pull – 155, 165, 170, 170, 175
    Pendlay row- 115, 120, 120, 125, 130
    Split press- 85, 90, 95, 100, 105

    4x 400m run (only one turn around this week)
    1:14
    1:15
    1:16
    1:19

    IOU burpees

  17. BB Gymnastics

    1) 250
    2) 290

    Strength

    1a) 275
    1b) 225
    1c) 165

    Conditioning
    2K Row 7:03
    Didn’t have time for the rest.

  18. BBG

    1) 215

    2) 300

    Skipped everything else. Ran out of time. Been slacking on posting.

    By the way. GO FUCKING SKINS. SEAHAWKS ARE GONNA GET MOUTH RAPED.

  19. BBGym:
    1) 145-5# pr caught it just at parallel
    2) 180-10# under power clean PR

    Strength:
    1a) 230
    1b) 175
    1c) 135, 4×130

    Conditioning:
    4x40cal AirDyne:
    1:37, 1:41, 1:44, 2:02 (shit the bed)

    M/F/S
    6/9/9-CNS is toast

  20. Strength:
    1a. 135# 185# 205# 235# 205#
    1b. 185# 195# 205# 215# 215#
    1c. 95# 115# 135# 135# 135#

    Conditioning:
    4x400m (1:30 each @ 10 mph)

  21. PS – 210, 217 not power
    PC&PJ – 245

    Strength:
    1- 235
    2- 235
    3- 145

    Conditioning – Row
    1:36, 1:39, 1:42, 1:44

    50 burpee penalty paid in full

  22. BBG.
    1. 100kg
    2. 115kg – push jerk severely limited…wrist is all kinds of jacked up right now.

    Strength
    1. 120kg
    2. 80kg
    3. 80kg

    Conditioning (4x500m row @ 90%).
    1. all rounds at 1:40 pace. Working off of a 1:30 500m row.

  23. Pwr snatch – 165#

    Pwr clean n jerk – 240# PR

    Snatch first pull – 225#
    Row – 185#
    Split press – 125#

    Row:
    1:40
    1:39
    1:42
    1:43

  24. Oly
    1) 115, 135, 155(f), 155, 160, 165(f)
    2) 165, 175, 185, 205, 225, 235(f), 255(f)

    Strength
    1a) 235x5x3
    1b) 185x5x3
    1c) 140x5x3

    Conditioning
    4x500m Row @ 2:1
    1:39.2, 1:40.0, 1:40.8, 1:40.4

  25. bbg
    1) 125# (15# pr)
    2) 165#

    strength- only time for 4 sets of each
    1a) 140#
    1b) 95#
    1c) 85#

    cond
    1:56, 2:01, 2:00, 1:59

  26. 2/6/6 (shoulder feels a bit better each day, not ready for OLY 1RM)

    so… I made up yesterday’s WOD.

    Fran – 2:36 (PR) …and this was not 100% RPE, and I felt significantly stronger in my positions than last time, despite being extremely sore today.

    1 Mile – 8:24 (total time to include some tech. difficulty with a treadmill, oh well… it still felt like hell)

    20RM BS – 175# that felt like crap, i should have gone a little heavier though.

  27. 1)215 power snatch. not a PR
    2)265 power clean, push jerk

    a)275 pull
    b)225 row
    c)185 s. press

    1:38
    1:55
    1:45
    1:48

    took some days off, had a cold, ate ton of pumpkin pie, felt good to get back

  28. 150# Pwr Sntch
    195# pwr Cln and push jerk

    205# Snatch First pull
    175# Pendlay Row
    135# split press

    1:36,1:40,1:42,1:55

  29. BB Gym:

    Power Snatch: 185 PR, via the Burgener Warm-Up; failed @ 205, by millimeters!
    Power Clean: 225 PR, via the Burgener Warm-Up; failed @ 250 because I squat cleaned it…which is also a PR!

    Strength:

    1a 275
    1b 185
    1c 115, 125, 125, 130, 130; first time for these, but gradually got easier as I locked in my position.

    Conditioning:

    100 Burpees
    200 Double Unders
    Rowed 7229m, in 32mins

    Overall, great day! After nearly a week of practicing the Burgener Warm-Up, I’m already seeing gains in my lifts…I’m simply understanding the 2nd and 3rd pull, much much better now. I actually set aside enough bumper plates, for a 225 Power Snatch and a 275 Power Clean. I just have to get stronger in my positioning.

  30. Completed WOD 12-31-12
    BBG –
    Snatch based off 58kg
    C&J based off 70kg
    no misses – too conservative

    Conditioning –
    13:23

  31. BBG
    1) Power snatch – 128 (10# PR)
    2) Power clean + push jerk – 163

    Strength
    1a) 183-2×193-198-203
    1b) 128-133-2×138-143
    1c) 2×95-2×100-105

    Conditioning
    4x500m Row
    1:50 – 1:52 – 1:56 – 1:56😦
    Annnnd burpees. 60 of them to be precise. Woo!

  32. 1) 130
    2) 175 (pc’d 180 but mentally not prepared for the pj)

    1a) 190,190,190, 195, 200
    1b) 135, 135, 135, 145, 145
    1c) 95, 105 (2), 100, 105, 105

    Been running in the snow for the past week but skipped today’s because it was dark and icy. All lifting done outside, temps in the teens or lower…freaking cold!
    m/f/s : 5/4/4

  33. PS: 80kg (-3kg from pr)
    PC+PJ: 100kg (2kg PR)

    1a) 90kg x 5
    1b) 90kg x 5
    1c) 135 lbs x 5

    Ran out of time for conditioning.

  34. Power Snatch 1RM – 200
    Power Clean w/Push Jerk 1RM – 275

    Snatch First Pull 285,295,305,305,315
    Pendlay Rows 185,225,235,235,225
    Split Press 135,155,165,185,205

    Row 4 x 500 2:1 rest ratio
    1:31
    1:34
    1:35
    1:34

  35. snatch- n/a
    pwr clean and push jerk– 135-135-140-145-150-155-160-165-170-175-180- 185
    a. 185 this was new exercise for me .. feel like the technique was incorrect. was light
    b. 135-135-155-155-155… new exercise could/should have gone heavier trying to maintain flexed postion throughout
    c. 95-100-110-110-110- first time doing it…. too light

    run 4×400- 1:36
    1:34
    1:34
    1:45- though it was my best run totally shocked when i looked at the time

  36. Make up from yesterday.

    BBG:
    1.) 190 5# PR
    2.) 250 10# PR

    Strength:
    1a.) 220
    1b.) 200
    1c.) 155

    Cond:

    4x500m row

    1:38-1:40-1:41-1:41 I did this outside while it was snowing…prob not the smartest thing to do but it was fun.

    2/4/3

  37. Power Snatch: 180
    Power clean and Jerk:185 shoulder feels tweaked so went light
    Snatchh first pull: 185
    Pendalay rows: 155
    split press: 95

    Run: 1:40
    Run: 143
    Run: 1:41
    Run: 139

  38. 1) power snatch- 215, had more in the tank (the chucks got slick)
    2) power clean and push jerk- 275
    1a)245,245,255,255,255
    1b)175,175,175,175,175 (heaviest since labrum tear, still weak on this movement and strict pullups)
    1c)175,175,175,175
    Gym wod-
    5rds-
    5 squats@70% (255#)
    10 GHD
    4:45
    Rowing done Thursday-
    1:40.5
    1:39.4
    1:41.0
    1:34.0

  39. snatch- 205 i think it was above parallel.
    clean and jerk- 245 was heaviest. Missed 265. I’ve hit 275 before. Not a good lifting day.

    strength-
    245
    225
    155

    cond row
    1:37
    1:38
    1:39
    1:39

    Wasn’t in the mood to do anything today. Not even that sore just wanted to go to the beach instead of lift weights today. Rowing is by far the hardest thing every week. Seriously felt harder than fran.

    • I agree about the rows. First three sets were hard but weren’t bad, but I was shot after the 4th. Took a while to feel right again. Can’t wait for next week.

  40. BBG

    Power Snatch – 123 lbs. Same as squat snatch. Not good.

    Power Clean and Jerk – 133 lbs. Cleaned 143, ad jacked my back up doing it. Not sure what I did, but I can barely bend over.

    I didn’t finish the workout due to my back. Hopefully it feels better tomorrow, but the way its feeling now, I’m not too optimistic. On the plus side, hubby is a PT. Maybe he can fix it.

  41. Made this up today but no time for conditioning.

    BBG

    Power Snatch – 235# PR
    Power Clean and Jerk – 275# PR

    Strength

    275
    275
    155

  42. Power Snatch – 175lbs
    Power Clean and Push Jerk – 215lbs

    Snatch Pulls – 245lbs
    Pendlay Rows – worked up to 205lbs
    Split Press – worked up to 155lbs

    Conditioning:
    – 1:30
    – 1:29
    – 1:29
    – 1:32

    Also did the CrossFit HQ workout of:
    – 10 toes to bar
    – 10 power snatch at 75lbs
    – 10 wall balls at 20lbs and 10 feet

    Time: 10:02

  43. BBG:
    1) 205# – standing snatch, no power squat.
    2) 225#

    S:
    1a) 245/275/285/295/295#
    1b) 245/275/285/285/285#
    1c) 145/255/165/165/165#

    C:
    1:33/1:34/1:35/1:36

  44. Worked up to 195 on snatch. Not a PR and didn’t feel rock star.

    Worked up to 245 on clean and jerk. Not a PR.

    1a. 235#
    1b. 235#
    1c. 145#

    Row:

    1:40 ish for 2 rounds.

  45. BB Gymnastics

    1) 1rm Power Snatch 149. PR by 5

    2) 1rm Power Clean & Push Jerk 181. PR by 5

    Strength

    1a) 5X3 Snatch First Pulls – 180
    1b) 5X3 Pendlay Rows – 180
    1c) 5X3 Split Press – 110

    Conditioning

    Run: 4X400m – rest 2:1 – 1:30

    Finished with some ring pull ups to MU transition.

  46. 1) 91kg PR, got room for a little more
    2) 115kg PR, got room for a little more

    3a) 105kg, 3b) 70kg, 3c) 55kg (nursing wrist soreness, pressing hits it harder than jerk)

    4) Row 1.39.8, 1.39.8, 1.39.9, 1.39.8, severe oxygen deprivation at the end, yawning all over the place and had a little power nap to get over it. Gonna get me some lungs and metabolic capacity.

  47. BBG
    50kg power snatch. PB.
    65kg power clean & push jerk. PB for PJ.

    1a) 65kg.
    1b) 45kg.
    1c) 27.5kg. Only portion I couldn’t go heavier on.

    Cond. Rows
    2:05.1
    2:07.5
    2:08.9
    2:08.7

  48. BBG:
    1) 90lb stopped because I was pulling with arms
    2) 125lb

    Strength:
    1a) 155lb
    1b) 105
    1c) 75

    Conditioning: Row
    1:53/1:53/1:54/1:54

  49. BB Gymnastics

    1) Power Snatch. 75/95/110/125/135/145/155/160/165/175
    2) Power Clean & Push Jerk. 125/145/165/180/195/210/220/230/245

    Strength

    1a) Snatch First Pulls – 255
    1b) Pendlay Rows – 235
    1c) Split Press – 155

    Conditioning

    Row: 4X500m – 1:40/1:40/1:41/1:37

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