130118

20130118-142950.jpg

Been waiting for months to post this one…

What you see above is an Antipode Map. Basically, an Antipode is a a spot on the globe that is directly opposite to your current location. When I booked the trip to Australia, and began to look at flights home from Perth, I realized: I would literally be as far from home as possible.

For a person that grew up in a trailer park, and had never left North America until last year, this is clearly pretty interesting little factoid.

“But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.” – 1 Corinthians 15:10


WOD 130118:

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

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

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

53 responses to “130118

  1. I remember this got pretty heated last time we had KB Snatches, but are they from the ground or swing? I can find many links that show both, but sometimes for former is called a “Ground to Overhead” – to me G2O would then allow shouldering the KB and pressing or jerking it overhead, opposed to a single movement.

    I think from the ground is more difficult overall (more distance to travel), but from a swing is more intensive on your grip. Each has it’s pros and cons, and people were arguing both ways last time.

    Thoughts?

  2. Absolutely one of my favorite verses.. His grace provides and His love endures!
    Can’t wait to hit this one tomorrow.

  3. 1. 195#
    2a. 185,185,195,195,205,210,215
    2b. 30,30,40,40,50,60,70
    3. (Dropped the ball, way too early this morning and read the w/o on my phone)

    70 DB swings @ 55# (5 min)
    800 m @ 3 min 22 sec.

    33 DB swings @55# (2:30)
    400 m @ 1 min 14 sec.

    2/6/5

  4. Strength:
    1) 225# + green and red bands
    2a) based on 225#
    2b) based on 75#

    Conditioning:
    100 snatches, 4:00 min 800m
    50 snatches, 1:45 400m

  5. 1) 295+bands. Bands I had to used amounted to almost nothing.
    2a) Had to sub
    2b) 30×2, 35×1, 40×1, 50×1,x2,x2

    Cond- Alternating DB snatch 50 lbs.
    84 + 40 burpees
    48 + 31 burpees

  6. Im selling my Outlaw Camp Ticket for Austin, TX on February 27th-March 1st for face value. Let me know if your interested. 713-319-7127

  7. 1) off 495

    2a) off 285
    2b) off 106

    COND
    90 (touched floor every rep)
    3:55
    52 (touched floor every rep)
    1:41

  8. DL 225 lbs plus white band
    a) off 265
    b) off 70

    Cond. had to do a qualifying wod for a comp in France
    6 min amrap of
    1 DL 135 1 burpee over bar
    then 2 DL 2 burpee
    then 3…
    Got 145 reps

  9. Strength
    1) 315 and blue band anchored with feet

    2a) off 300, hips left bench on last 3 sets
    2b) off 70, last rep was garbage

    Did a different conditioning workout with a coworker

  10. Strength
    Deadlift off 545

    Pull-up off 128lb

    Bench off 275 no misses and get really easy today

    Conditioning:
    127
    3:30
    62
    1:30

    Wow today felt awesome!

  11. First time I’ve seen a reference to Christianity and the Good Word on this blog…love it🙂 God Bless Coach!

  12. deadlift (365) 185+band(90ish), had good speed today

    bench 2×5/230, 1×2/245, 1×3/235, 2×1/245…shitty bench day
    pullups 2×5/40, 2×3/45, 3×1/50

    conditioning
    did about a 15minute workout of treadmill sprints, burpees, wallballs, box jumps, and hspu’s. everything was unbroken except the hspu’s

  13. This is amazing Rudy. congrats!!! God can do some amazing things – thank goodness He got you training, equipping and motivating people to reach beyond heir abilities.

  14. Str-

    1) off 460

    2a) off 260
    2b) off 75
    – never found 1RM pull up so just guessed

    Cond-

    92 (touched floor/alt hands every rep)
    3:11
    38 (touched floor/alt hands every rep)
    1:20

  15. Strength:
    1.) 215 + bands
    2a.) 185x5x5, 200x3x3, 210x1x1x1
    2b.) 45x5x5, 50×3, 55x1x1x1

    Conditioning:
    104
    4:05
    66
    2:15

  16. 1 Strength: based off 325. Accidentally did 5 minutes.

    Unable to do 2a, no bench.
    2b: 75, 80, 85

    Conditioning:
    35 KB snatches
    800m run
    25 KB snatches
    400m run

  17. Strength
    DL based off of 380 + blue bands
    2a) Based off of 300#
    2b) Based off of 120#

    Conditioning (used the 32kg)
    1) 111 reps (instead of 800m it was 920m)
    2) 40 reps (instead of 400m it was 460m)

  18. Didn’t have bands so just used 75% of my 1rm dl of 400. Really smoked me.

    Bench- worked off of 285 max
    Pullups-worked off of 95lbs max

    Conditioning- 5 min amrap kb snatch and a 345 800 m row rested 1 min 15 sec
    2 min amrap kb swing 1 min 29 sec 400 m row. Rowed out remainder of 5 min.

    Did anyone else get destroyed by the deads?

  19. DL – 275 no bands
    Bench – off 230
    PU – BW

    Conditioning
    80 reps 4:16 1000m row
    43 reps 1:59 500m row

  20. dl at 225, no bands (60%)

    2a) off of 185
    2b) off of 60

    conditioning:

    80 kb snatch
    3:40 run

    40 kb snatch
    1:55 run

  21. strength
    1) 140# w/red bands
    2a) 110, 115, 120
    2b) 0, 10#, 15#x2 and 20#x1

    cond
    outlaw cf gym cond- subbed double unders for running
    87 and 46 reps- 133 total

  22. 2/5/5

    1) off 460 (20 seconds was tough toward the end)

    2a) 200/215/225
    2b) 70/75/80
    **all of the work for 2a & 2b was easy today

    Conditioning
    96 & 3:15 (coulda been much higher, was losing callouses… changed snatch to putting the kettlebell straight up in the air to keep from destroying my hands, it was slower)( also nicked the ground with every rep )
    51 & 1:25 (wore gloves for second round, felt much better)

    *running on treadmill slowed me down. No, i wasn’t putting a ridiculous reflective belt on so that i could run outside when it’s 19 degrees and there’s still ice on the road.

  23. Strength
    1)Off 485
    2a)Off 210
    2b)Off 90

    Conditioning
    Back is tweaked and I don’t have anything less than a 32kg bell, so I subbed KBS for snatches.

    111, 3:26 / 58, 1:57

    M/F/S
    4/4/7

  24. 1) Plain 315 today. no bands.
    2a) 255-275-295, all pretty clean today. off 325
    2b) 0lbs, did 5’s for quality. Elbow was a little hot

    Cond) Just a 5min snatch test, 100 reps on the button

    PT says I have some Median nerve entrapment, so I need to get that sorted out. Anyone else have experience with this?

  25. Strength:

    1) Based off 540; 275 + Purple Bands
    2a) Based off 335; 270, 285, 300…no spotter.
    2b) 62.5, 67.5, 72.5

    Cond:

    45R + 43L; run done, within 10:00
    25R + 25L; run done within 5:00

  26. DL off 485
    bench 205 215 230 felt good so went for pr (270)
    pull up 55 60 65

    conditioning:
    140 3:40
    71 1:41
    both rounds didnt put down KB. switched every 10 snatches

  27. Strength
    1) Based off 425#
    2a) Based off 255# (missed third rep of first set of three)
    2b) Based off 32kg

    Conditioning

    111 (55R, 56L) + 3:22
    56 (30R, 26L) + 1:40

    Both runs done on treadmill.

  28. Strength:
    1) 225lbs plus blue bands
    2a) 185lbs, 195bs, 205lbs
    2b) 50lbs, 52.5lbs, 55lbs

    Conditioning: Rx
    100 snatches in the first 5 min, 43 snatches in the second part. Run times were not noted but were completed within each of the time caps.

  29. Strength

    1) 90 kg with 45 kg band tension

    2a) Bench Press: 2X5 72.5 kg, 2X3 77 kg, 3X1 82 kg

    2b) Strict Weighted Pull-ups: 2X5 5kg, 2X310kg, 3X1 12 kg

    Conditioning

    1) 70 KB snatch, 3:35 run

    2) 36 KB snatch, 1:35 run

  30. stregth
    1) 275
    2a) 190x2x5, 205x3x2, 220 225 230
    2b) 60f,80ff,90

    conditioning
    1) 73, 3:30
    2) 40, 1:25
    25 degrees outside made me feel like I got punched in the ribs after.

  31. 1) 100kg + 3-4cm band (only ended up being 20 reps 0.00-3.00 every .20)
    2a) 90, 95, 101kg (moved up to 105 for last two singles, I suck for reps though on bench and weighted pull-ups??)
    2b) 24, 32, 36 (last two singles at 44kg, max ever is 50kg) getting better but still no good unless doing singles based off my all time 1.

    3) 108/ 4.04 PR by 8 reps on 5min snatch test, feet were close to cramping for around 350m plus I was gassed. Am going to work on running under fatigue one day but not now and not with foot injury.
    43/ 1.43 better than the 800m but still shithouse

  32. 1) Every 20 seconds for 3:00 (22 total reps):
    2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

    215# + blue band

    2a) Bench Press:
    2X5 @ 80%, 145#
    2X3 @ 85%, 155#
    3X1 @ 90%, 165#

    2b) Strict Weighted Pull-ups:
    2X5 @ 70%, 30
    2X3 @ 75%, 35
    3X1 @ 80%, 40

    Conditioning:
    1) With a 10 minute clock…

    5 minute AMRAP of:

    KB Snatches 24/16kg – 30 + 30 reps

    -then (no rest)-

    Run 800m – 4:15

    *Rest the remainder of the 10 minutes.

    2) With a 5 minute clock…

    2:30 minute AMRAP of:

    KB Snatches 24/16kg – 15 + 15 reps

    -then (no rest)-

    Run 400m – 1:57

  33. Strength
    1) 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension: 255lbs + 25% Tension
    2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec. 195/205/220
    2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec. 70/75/80

    Conditioning

    *Subbed run with 800m Row and 500m Row, weight RX
    80 Total, 40 KB Snatches each arm
    2:53
    44 Total, 22 KB Snatches each arm
    1:48

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