130109

Today we’ve had the pleasure of driving the East Coast of “Better America”. Soon we’ll be living it up in Sydney with the mayor of Australia, and 9th fittest man in the world, Chad MacKay. This means we’ll be fending off throngs of rabid competitive exercise fans, and helping to protect every valuable thread in the .00000008″ inseam of the mayor’s shorts. Holy Waltzing Matilda, I’m effing psyched. Watch out, Sydney–we’re about to enter you.

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Jay Rhodes – 5 X 300# Clean off blocks:


WOD 130109:

BB Gymnastics

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

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 – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one and perform each set EMOM…

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

63 responses to “130109

  1. 7min OTM: 100, 105, 107.5, 107.5, 110, 110, 105kg

    Strength:
    a) 120kg
    b) 120kg
    c) 67.5, 4x 70kg

    Conditioning
    Done

  2. BBG
    185
    205
    215
    225 for last 4 sets

    Strength
    1a) 245
    1b)185, 195, 205, 215, 225
    1c) 145 165 165

    Conditioning: swam

  3. First day doing Outlaw (I think I’m in love)
    6’4 253 (recently lost 45 pounds, played oline)

    EMOM: 185 (should have done way more)

    Strength:
    235
    205
    135(cause I’m a poon)

    Conditioning:
    It hurt…

  4. Bbg
    225
    225
    245
    245
    265 missed hang squat clean
    265
    265
    Strength:
    1a) 265
    1b) 265
    1c) 185
    Conditioning:done

  5. BBG
    145-145-150-150-155-155-155

    Spull 165-170-175-180-185
    Prow 105-115-125-135-135
    Spress 85-90-95-100-105(2)

    10 x 150m run emom
    Ouch

  6. BBG
    1. 85/ 95/100/105/105/115/115
    Strength
    1a. 120
    1b. 135
    1c. 95/100/105/110/110
    Conditioning
    Row EMOM :30 on :30 off

  7. 135,155 165 175 175 185 185 185

    Pulls- 195 each set
    Pendlay Rows- 185 each set
    Split press- 135 each set

    Conditioning- 150 m run emom

    This is my first week doing outlaw and I love it but my front and middle delta have never been more sore, anybody else have this problem when they began?

  8. BBG
    90, 90, 90, 90, 95, 95, 95kg happy with that one sore knee
    Strength
    Pulls 100kg
    Rows 100kg
    Fat bar strict press 50kg
    Conditioning
    Running done
    Two 4 min bw amraps with 1 min between
    MFS – 445

  9. BBG- 5x @ 205, 1 @ 215, 1 @ 220

    STR-
    235 240 245 255 275
    150 155 160 165 165
    135 140 145 145 155

    COND- Run- Done

  10. BBG
    thought 175 would be the end, but i went up
    155,165(f),165,170,175,180,185

    STR
    1a/b @ 205
    1c @ 115

    CON
    did a 5mile run at race pace earlier. count it.

  11. BBGym:
    1) 165

    Strength:
    1a) 235
    1b) 165
    1c) 135(2), 3×130, 2×125
    – one bar= no rest

    Conditioning:
    run

    M/F/S
    4/8/5

  12. Cond in the am.
    Swims between 17-21. “active rest was swimming back 25yd

    1) 225 230 235 240 245 245f PJ 245f PC

    1a) 255
    1b) 205
    1c) 155

    2/4/5

  13. BBG

    1) 255 x 4 275 x 3

    1a) 275
    1b) 265
    1c) 200

    Cond

    2k row – 7:43 Ass and legs felt like jelly the whole time. Fell down 2 times trying to stand.

  14. bbg
    1)105, 115, 125, 135, 135, 135, 140

    strength
    1a) 140, 140, 140, 140, 140
    1b) 100, 105, 105, 105, 105
    1c) 85, 85, 85, 90, 95

    no cond

  15. BBG
    205 x4 215×2 225 x1
    Cleans easy. Just weak with push jerk
    Strength
    1)255
    2)205
    3)155
    Runs felt good.

  16. You mentioned our cars are cool.
    If you get the chance go test drive a Holden HSV GTS.
    Its a supercharged V8. You’ll love it.

  17. BBG:
    195-195-200-200-200-205-205

    Strength:
    a.) 225 x 3, 230 x 2
    b.) 195, 200 x 2, 205 x 2
    c.) 150 x 2, 155 x 3

    Cond:

    EMOM: Run. Legs felt really heavy on the sprints.

  18. BBG
    110kg all sets. No hook grip. Could of went heavier with it. No misses.

    Strength
    140kg
    110
    84
    Conditioning
    Done

  19. BBG:
    first 2 minutes@ 115, last 5 minutes @ 125
    Strength:
    1a)145,155,155,155,155
    1b)135,145,145,145,145
    1c)85,95,95,105,105
    Cond.:
    Ran

  20. BBG:

    215. This was a long hard fight that I nearly won! Haven’t done EMOM OLY lifts, in a long time, and have been working more from the Hang position. I was about to go into the 7th round, when the dayum barbell got out of my hooks and went sailing through air, as I went into the 2nd pull of the Hang Squat Clean. Fuck it! I let time run out and knocked out the HSC of the 6th and all of 7. Great shit, though!

    Strength:

    a)250
    b)195
    c)2×3 @ 135, 3×3 @ 145

    No Conditioning

  21. BBG 100 100 105 105 110 110 110KG
    a 130 140 140 130 130kg
    b 225 235 245 245 245
    c 135×5

    made up conditioning from monday
    2:10
    2:10
    2:14
    2:11
    burpees slooow

  22. BBG
    1) 2x133lbs, the rest at 138lbs

    Strength
    1a) 205lbs
    1b) 138
    1c) 95

    I felt light headed and weak today (lacking sleep and didn’t eat enough fat today), so I called it a night without doing conditioning for the second day in a row. I’ll be hitting the conditioining hard tomorrow after a long night of sleep and proper meals tomorrow.

  23. Bbg
    225×5
    235×1
    245×1

    Cond
    305
    275
    185
    I feel super Sean today got a new PR in with every exercise

  24. Bbg: 225×5 235×1 245×1
    Strength:
    1a) 275,285,295,305,305
    1b) 245,255,275,275,275
    1c) 165,175,185,185,185
    Cond.: Done with elevation mask 8000ft.
    Felt super strong today, pr’d on every lift.

  25. BBG:
    – 185lbs
    – 185lbs
    – 195lbs
    – 195lbs
    – 205lbs
    – 215lbs

    Strength:
    1a) 255lbs
    1b) 205lbs
    1c) 145lbs, 145lbs, 155lbs, 165lbs, 165lbs

    Conditioning: (Rowed 150m EMOM for 10 minutes), done.

  26. BBG

    EMOTM 7 min Power Snatch + Hang Power

    185 x 3, 205 x 4

    EMOTM 7 min Power Clean + Hang Squat Clean + Push Jerk

    225 x 3, 245 x 4

    Strength

    1a. 275
    1b. 275
    1c. Behind neck push press @ 185

    Conditioning

    Jumped in with class and did mainsite wod from a few days ago.

    5 Rounds:

    10 T2Bs
    10 Power Snatch 75#
    10 Wall Balls

    6:56

  27. *had to make up yesterday… most of yesterday.

    BBG
    215 across. def not maximal unfortunately, my gym is closed for the week and I had to use a regular gym with iron and no weight dropping so I needed to be confident I wouldn’t drop it. I’m stoked that 215 is the level at which I did this with that confidence.

    1a 205 (started to feel better in the first pull on sets 3/4/5, been off lately)
    1b 205
    1c 135/145/145/155/155

    no conditioning today. input some lame excuse (I ran out of time, had to jet)

    2/2/2

  28. Back is still a little off… not so much back now as this wierd pulling in my but when I bend over… I think its getting better, but I took it easy today.

    BBG
    3×93, 5×113

    skipped strength since it was so back focused

    conditionig done. running felt fine.

  29. bbg
    4 sets at 175, 3 sets at 185

    strength
    a-235
    b-205
    c-155

    metcon
    did a massive partner wod full of box jumps, tire flips, wall, balls, pullups and such. took just over an hour.
    rest 2 minutes
    100 burpees for time=6:45

  30. Bbg
    5x100kg then last 2 105kg

    Strength
    135kg
    105kg
    5″ deficit strict HSPU

    Conditioning
    Done running. Done in 3x50m shuttles

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