130618

>Read Les DeBusk on: I Can Be Better – Outlaw Training – Before and After.


>Arlen Castaneda – 245# Snatch + 3 Snatch Push Press:


WOD 130618:

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

245 responses to “130618

  1. Quick question, will we be front squatting at all during this cycle? Or are we just going to back squat following the Smolov? (front squatting aside from the regular oly work).

    • “5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds” Theres ur front squats for the day

  2. Coach, if I have to take a dump during the BBG portion is Ok to do so or will all of my fitness gains be null and void?

  3. BBG) 130kg

    1a) 75kg

    1b) 120kg

    Cond) 15reps/4rounds/6reps
    That was complete muscle fatigue, midline was super tight going into the second set of MU’s.

    All in all, pretty happy today.

  4. M/27/5’11″/170#/NorCal
    BBG
    232#

    STRENGTH
    1)135#
    2) 155#

    Conditioning
    ME muscle-ups = 21
    AMRAP = 4 Rounds
    ME muscle-ups = 15

  5. Geeze Arlen, everything I taught you and you still haven’t learned how to edit your freakin’ videos!

  6. BBG
    Started at 205 and worked up to 245. Failed 245 once and hit it once.

    Strenf
    245

    Conditioning – aka “30 min of awful”
    Airdyne – 468 calories

  7. BBG
    225-225-235-235(missed jerk)-235
    1a. 135-145-145-150
    2a. 185-225-225-235
    Conditioning
    21 MU’s – 3 rounds – 11 MU’s

  8. BBG: 155, 165, 175, 185, 195
    1a: 95, 100, 105, 110 (new movement, stayed light to protect form)
    1b: 135, 165×3 (could probably pull 185 next time)
    Cond: 12/3/8
    M/34/170
    M/F/S: 2/6/6

    #TheOutlawWayAfghanistan

  9. BBG #165 no jerks today rotator cuff is hurt
    Strength 1a)#35
    1b)#165-3 185

    Cond
    2a)8
    2b)2 RDS
    2c)4

    #TheOutlawWayAfghanistan

  10. BBG) 225, 245, 255, 265, 275
    1a) 135
    1b) 225
    Cond) 10 / 3rds+20 / 8

    Feeling super sluggish today!

    #TheOutlawWayAfghanistan

  11. BBG: 165, 175, 185, 195, 205. Should have started heavier.
    1a: 125
    1b: 145 focused on form
    WOD: 11 – 3 rounds even – 5

  12. BBG:
    -up to 225, missed 235 (grip gave out)

    Strength:
    -press- 145
    -rows- 225

    Conditioning:
    -MUs-4
    -AMRAP- 2 rounds + 50 DUs + 2 burpees
    -MUs-3

  13. BBG: 185, 195, 205, 215, 225 (missed the jerk on 225#)

    Strength

    Press – 95, 105, 125, 125
    Rows 135, 165, 185, 205

    Conditioning Later

  14. BBG – 245

    Strength – Split Press 140
    Pendlay Row – No time

    Cond – 15 MU’s 2 + 50 10 MU’s

  15. All done in the dark as power is out at our box. Made it pretty interesting. As I could see nothing I can only assume these are the weights I used based on pkate thickness.
    BBG – 225, heavy, last set was rough on the grip.
    Strength
    1a) 145, new movement for me. Felt awkward.
    1b) 185, maybe could have gone heavier but had no one to tell me if I wqs sacrificing positioning so wanted to stay controlled and tight.
    Conditioning – shoulders were really fried
    13 mu
    Then
    2 rds, 38 double unders
    Then
    9 mu

  16. Hey coach, what is your philosophy or science behind your met cons/conditioning? If you have an article about it, would you mind posting it? Thanks

  17. c+j 195sloppy, 185,185,190,195
    split press 135
    pendlay row 185-195
    con
    9mu’s, 3+2, 5mu’s

    mfs 4-5-3
    its not the volume, its stress and the resulting lack of sleep ive had lately

  18. BBG: 265#

    Split press: 145 , Pendlay row: 205

    Conditioning: 10 muscle-ups, 3 rounds + 50 double-unders, 5 muscle-ups.

  19. M/17/155

    BBG) 2×155, 3×165

    1a) 115
    1b) 165

    Conditioning) No area to do muscle ups, so I subbed pullups and dips in sets of five
    MU – 25 each
    AMRAP – 2 + 50 (DU are a weakness)
    MU – 25 each

  20. BBG
    1.) 225.# missed 2 jerks

    Strength
    1a.) 135#
    2b.) 185#

    Conditioning

    16 mu
    3 rounds +10 doubles
    10 mu

  21. BBG- 175# first 3 rounds – 195# last 2 rounds
    Strength- 170# Row – 125# press
    Metcon- 13MU – 2rds+14burpees – 7MU

  22. BBG: 185-195-205-210-215

    Strength:
    1a) 115#
    1b) 185#

    Conditioning:
    MU: 12
    6min AMRAP: 3 Rounds
    MU: 10

  23. BBG:
    125# barbell felt frickin heavy with the cleans today
    Strength:
    1. 65#
    2. 105#
    Cond:
    4 muscle ups no false grip
    2 rounds plus 43 double unders
    2 muscle ups no false grip

  24. 39M/185#
    #1. 155#
    #2. 115# for both exercises, still loosening up the lower back
    conditioning tonight if time available

  25. BBG:
    195#
    Strength:
    1. 135#
    2. 205#
    Cond:
    6 bar muscle up injured shoulder
    21/2 rounds
    6 bar muscle ups

  26. BBG: 205-225-235-245-265(f)

    Strength
    1A) 135
    1B) 175

    Conditioning:
    14 Muscle Ups
    4 rounds
    8 muscle ups

    1/2/4

  27. BBG: 185/205/215/225/230
    Strength
    1a) 115#
    1b) 145#

    Conditiong
    MU- 12
    AMRAP- 2+57
    MU- 9

    M/F/S- 2/5/5

  28. BBG: 225,235,245,255,265
    1a) 135
    1b) 205
    Cond) 14Mu
    3rd+31
    9Mu
    #theoutlawwayafghanistan

  29. BBG
    215

    Strength
    1a) 125
    1b) 195

    Conditioning
    22 muscle ups
    3 rounds + 7 burpees
    9 muscle ups

  30. BBG : 91kg / 200lb
    1a) 54kg / 119lb
    1b) 91kg / 200lb

    cond :
    11 M.u
    3 rounds + 50 double under
    12 M.u

    # TheOutlawWayBrasil

  31. BBG: 135-155-165-175-185 (Failed on jerk) but a 35# PR on the 3 position clean portion.

    Strength: didn’t have time to do it.

    Conditioning:
    6 M.U. :/
    3 rds & 50 double under
    0 M.U. (arms just stopped working)

    Overall a good day though.

  32. Worked up to 185# on the clean, missed the hi-hang

    Presses up to 115#. Form went to shit so I went back down to 105#.

    Row up to 175#

    Conditioning
    4/2+50/2
    Due to location limitations I had to do strict bar MU’s on a square beam…thank God for a false grip.

  33. BBG- 185, 205, 215, 225, Hit 235 high hang and low hang but missed it from the floor—smolov killed my legs
    Split Press- 115
    Pendlay Row 205
    conditions will be later

  34. BBG
    3-Pos Clean +Jerk 80-85-90-95-95 kg

    Split Press 55-55-60-60 kg

    Pendlay Row 90 kg

    Cont: 10 MU – 3 Rounds – 8 MU

  35. 1) 115/125/135/135/155 ( failles 1st try High Hang and from floor squat cleans@155#. All jerks easy job)

    Strenght:
    à) 85/90 (failed last rep)/85/85
    b) 125/145/145/145

    Conditioning:
    Didn’t succeed any MU

    6min. Amrap: 2+42. Happy that manages to make first round of DU unbroken🙂

  36. BBG: 85 kg, 85 kg, 85 kg, 87,5 kg, 87,5 kg
    Strength
    1a) 50 kg, 50 kg, 50 kg, 50 kg
    1b) 70 kg, 75 kg, 75 kg, 77,5 kg
    Conditioning: 3 / 3 rounds +52 reps / 1

  37. BBG: did not do
    Strength:
    1a. up to 135
    1b. up to 150
    Conditioning: no rings, did 1 min PUs, 1 min dips
    2 rds + 50

  38. Clean 165, 185, 185, 195, 205(failed jerk)
    Spilt press 75, 95, 95, 105
    Row 135, 155, 155, 155

    Conditioning
    Subbed muscle ups with 3amrap of 5 c2b pull-ups and 5 ring dips

    Three rounds of c2b and dips
    Two Rounda db and burners
    Three rounds of c2b and dips

    My ass still hurts from yesterday. I hate rowing so much.

    • Damn autocorrect I meant burpees and double unders. This is what I get for tryin to type 5 min after a workout

  39. BBG – 185, 205, 225, 245 (F at the full clean), 245. Plus 1 jerk at 245 bc I need the work.

    Strength –
    1a) 95-115-135-150-150 (F, x4)
    2a) 185-225-225-245-245

    Conditioning – 17 mu, 3 rounds, then 9 mu

  40. Weird order again…
    Split press- 140 (missed last rep in 4th set)
    Pendlay row- 175×2, 165×3
    CnJ-205×5 (slow as shit out of the hole)

    METCON-
    Subbed Bar MU
    8, 4+39, 5

  41. BBG) worked up to 235 missed the hang clean re-gripped and finished set

    Strength1a) 155
    1b)185

    Conditioning
    9/2 rounds even/ 6

    Legitimately couldn’t string more than 5 DU’s together today…. Rough go today

  42. clean complex up to 105# felt good
    split press up to 95# challenging – wanted to heave it, didn’t
    pendlay row – up to 95#, again challenging, liked it

    metcon
    10/ 3rds +32 / 8 (bar mu with a small rogue band) – so damn close to not needing a band. so close…

  43. 1) 60/70/80/85/85x – these felt rough. Back still tight.

    2a) 30/40/50/45/45
    2b) 40/60/70/70/70

    MU’s – 9
    AMRAP – 3+37 – games standard
    MU’s – 6

  44. BBM) 145-155-165-175-175
    1a) 75-95-105-115
    1b) 135-145-155-165
    Wod – currently on weather hold, hopefully rain stops so I can do MU’s if not will have to do max pull ups as a sub inside the garage tonight

    • Still pouring down outside, had to sub MU with regular Pullups on the fat/skinny bar
      MetCon-
      1) 32 Pullups
      2) 3 Rnds+1 DoubleUnder
      3) 23 Pullups

  45. BBG:
    195, 205, 220, 235, 250fon2nd, 250fonjerk

    Strength:
    1.) 135 across
    2.) 165, 170, 175, 175

    Conditioning:
    11 MU
    4 + 1 DU
    7 MU

  46. BBG:
    155, 185, 205 (missed jerk), 185, 205

    Strength:
    1a: 115, 125, 135, 125
    1b: 135, 135, 135, 155

    Conditioning:
    14 MU
    3+32 DU
    7 MU

  47. BBG: 165, 185, 195, 205, 205

    Strength: 1a @ 105; 1b @ 205 (probably had a bit more leg/hip there than I should have)

    Conditioning: Subbed strict shoulder to ring pull-ups for MUs (elbows BARKING from that ME MU bit on testing week). 10 ring pull-ups – 4 rounds complete – 8 ring pullups

  48. bbg:
    125, 135, 145×2, 155
    Str:
    1a) 75, 80, 85, 80
    1b) 125
    Cond:
    Subbed pull-ups for muscle-ups (collarbone)
    50
    3+14
    35

  49. 3 position clean and jerk
    Up to 135. From the floor was toughest just getting reset on the way down and low back was limiting factor today. Very fatigued from squats and airdyne yesterday.
    Split press
    65-70-75-85 (f on 5)
    Wasn’t sure how this would go so started light. 95 is max strict press
    Rows 85
    Cond.
    3+20 du
    No mu so practiced for 15 min after. Both arms caught for first time. One inch higher…

  50. BBG: 175-175-185-185-195
    1a: 95
    2a: 115

    Conditioning:
    ME Muscle ups: 9
    3 rounds + 17
    ME Muscle ups: 7

  51. BBG
    225-225-225-235-235. missed last high hang, grip failed

    1a) 135×1 ,155 x 3
    2a) 235 for all

    Cond. 13 MUs, 1 round +50 horrible, 7MUs

  52. BBG – 175, 185, 205, 215, 185
    Strength
    1) 135, 125×3
    2) 155,175,185×2
    Conditioning – 16, 4rds, 7

  53. BBG
    205-215-215-215-215.

    1a) 115×1 ,125 x 3
    2a) 185 for all

    Cond. 10 MUs, 3 round + 5, 7MUs

    Felt terrible today, took some time off and just started Outlaw again yesterday. Yesh…lots of work to do!

  54. BBG: 155, 165, 170, 175, 175. did power cleans because of my hip problems. also were we suppose to do a clean at each position?

    1A: 95
    2A: 145

    conditioning: 5 muscle ups. 3 rounds even. 7 muscle ups
    EXTREMELY fatigued today from doing Elizabeth yesterday.

  55. BBG) 185, 185, 195, 195, 205.

    Strength a) 135 b) 165

    Comfitioning) 13 MUs , 2 rounds 50 DUs 3 Burpees, 6 MUs

  56. BBG
    245-265-285-300-305(Failed Hang)
    Strength
    1a) 155
    1b) 250
    Conditioning
    10 MU
    3 Rounds
    5 MU

  57. BBG- 135, 155, 165, 165, 165 (My legs told me to go fuck myself for yesterdays back squats and todays squat cleans)
    1a) 95, 95, 105, 105
    1b) 135, 155, 155, 155
    Cond- 9MU/2+55/5MU

  58. BBG: 185# across
    Strength: 115# press, 115# row (should’ve done way more on rows but didn’t have room for another bar)
    Conditioning: 10 MU, 2 rounds + 50 DU+ 10 burpees, 5 MU

  59. BBG-175,185,195,195,205 (205 was not too pretty but i guess it is smartest to do sets or complexes like this at a moderately heavy load with good mechanics?)
    1a) 115 all 4 sets
    1b) 145
    conditioning- 11 muscle ups/3 rounds plus 25 du’s/ 6 muscle ups

  60. BBG) 190, 205, 215, 225, 240

    1a) 185, 195, 205, 205
    1b) 135, 135, 135 135

    Conditioning
    16MU
    3+30
    11MU

  61. BBG:
    1) 185×2, 190, 197.5(thought something felt off…meh), 200(f-jerk)

    Strength:
    1a) 115, 120, 125, 130
    1b) 185, 175×3

    Conditioning:
    12
    3rnds
    6

  62. BBG

    220, 242, 264, 264, 285

    Strength

    1a) 155
    1b) 285

    Conditioning

    18 MUs (13+5)
    3 Rounds
    9 MUs (3+3+3), too conservative

  63. BBG 145, 165, 165, 165, 165
    Strength: 80, 125

    Conditioning: Did 5 muscle ups during warm up and then 2 rounds of 5 C2B 5 ring Dips, 3 rounds + 10 du’s and 1 round + 2 C2B

  64. M/37/210
    BBG up to 225
    Press/row 135 (heavier on row next time)
    Metcon
    10 muscle up
    3 rounds 20 double under
    4 muscle up

      • Built in my backyard with my father in law, very few trees here in El Paso, so needed a rope climb, pull up, muscle up rig, and wanted to have it in backyard because 2 kids under 4= little time to travel to boxes for muscle up work:)

        • Very cool brother. I’m a Marine trying to spend more time at home also, and I’m looking to build one with at 3 posts in a row, two tall ones (for MUs) and then one short one (for Pullups), sharing the middle post. Do you happen to remember how you built it? Length of 6×6’s, height of bar on the MU section? Depth into ground?

    • BBG
      135, 185, 185, 185, 205

      Strength
      1a) 135 all 4 sets
      1b) 135 all 4 sets
      …first day doing Pendlay rows… not sure I’m doing them right.. will post video next time.

      Cond
      Did not do. Working on regaining the ability to crank out strict pull ups after getting rhabdo and completely thrashing my arms and lats

  65. Clean: 205, 215, 225, 235, 245 – still working on catching in the squat
    Metcon: 18 Bar Muscle Ups, 2 Rounds + 25 DUs, 8 Bar Muscle Ups

  66. BBG @120#

    Strength:
    1) 70#
    2) 120#

    1st 2min M/U: 11 (finally got the kip)
    3 rounds, 57 reps
    2nd 2min M/U: kept failing w/the kip. Gave up on the damned kip. 4 strict.

  67. BBG- 205#x3, 215#x2 (Missed jerk on 2nd 215#, re-did clean and jerk)
    Strength
    1a) 95#, 115#, 125#, 135#
    1b) 185#x4
    WOD- 15, 3+30, 11

  68. 1. (195,215,225,225,240)
    2a. (135,135,145,150)
    2b. (185,185,195,205)
    3. 15 MU- 3 rounds+50 DU- 8 MU

  69. BBG
    70, 70, 72.5, 75, 77.5

    Strength
    1a) 50kg x sets across
    1b) 175# x sets across

    Conditioning
    Subbed 2 min amrap of 5 c2b pull ups and 5 parallel bar dips for muscle ups…
    3 rds
    2 rds + 20 DU’s
    2 rds + 3 c2b’s

    • BBG
      135, 185, 185, 185, 205

      Strength
      1a) 135 all 4 sets
      1b) 135 all 4 sets
      …first day doing Pendlay rows… not sure I’m doing them right.. will post video next time.

      Cond
      Did not do. Working on regaining the ability to crank out strict pull ups after getting rhabdo and completely thrashing my arms and lats

  70. feels good to have a good training volume again even tho a little sore at the bottom of the squat…

    BBG – up to 235# no misses might have been able to go a little higher

    split press , first time for me felt a little unstable 125#
    pendlay row – same thing first time working on form didn’t feel too heavy, worked up to 215#

    cond : 20 MU – 3+11DUs – 13 MU

  71. BBG #:
    135, 155, 175, 185, 185
    Strength #:
    95, 115, 115, 135
    95, 135, 155, 165
    Cond:
    Subbed 3x c2b pu and ring dips
    5 rds
    2rds
    3rds

    Got the silver “everything” shirt in today. Easily one of my favorites.

  72. MFS: 5-7-6
    BBG: 135,145,155,155,135; Left hand sore. No pop.
    Strength
    1a) 4X5 Split Press – 95,105,115,105
    1b) 155#
    Conditioning: No high rings. 14 Sternum to Ring Pull-ups. 14 Ring Dips.
    3 rounds
    14 Sternum to Ring Pull-ups. 14 Ring Dips.

  73. BBG @ 165

    Strength – snatch press @ 105
    Pendlay @ 185

    Cond – 2 rounds plus 9 burpees
    Total of 13 MU

  74. BBG – worked up to 205lbs(no misses)

    1a – worked up to 130lbs
    1b – worked up to 205lbs

    Conditioning –

    1- MU
    1rd + 12 (obviously DU are horrendous)
    2- MU

    3 movements that all need work, no way to get better unless you do them.

    M/F/S – 3/5/7 – squats and airdyne F’d me up!

  75. bbg- 135-155-165-185 (f) -185

    1a-115-115-115-125
    1b-115-135-145-145

    Conditioning: don’t not have my rings installed in the ceiling but also haven’t mastered mu yet, so l did 10 chest to bar pu and 10 ring dips. Before and after.

    3rds+13 du

  76. BBG – 185, 195 (failed jerk), 195, 195, 200
    Split press 135lbs
    Pendlay Row 195lbs
    Conditioning 0/2/0 could not get a MU today…shoulders smoked

  77. BBG – 155, 160, 165, 170, 175
    Split Press – 120
    Pendlay Row – 165

    Conditioning – (still struggling with muscle up, though I think it’s mainly coordination) Instead I did strict muscle ups with red band for assistance.

    7/2rnds + 46/6

  78. 26/165#

    2/2/4 (tight in the hips and hamstrings)

    5×1: 135; 155×2; 165×2

    1 a) 95# (was more difficult than I thought it would be. Also, I usually don’t split, so different as well)
    1 b) 145# (first time so focused on form)

    Conditioning:
    9 MU / 3 rds. + 51 reps / 2 MU
    Hips and shoulders were toast…

  79. BBG
    225-230-235-240-245

    Strength
    1a) 115-120-125-130
    1b) 185 across

    Conditioning
    15
    2rnds + 50 DU’s
    9

  80. bbg) 2×225#, 2×240#, 1×255#

    strength) 1a @ 155#
    1b @ 205#

    conditioning 20/ 3rnds/ 12 (got interupted by a potential member for 5-10min between first set of muscle ups and the 6 min amrap so i went into the 6 min amrap feeling kinda fresh)

  81. BBG:
    265, 265, 265, 265, 275

    Strength:
    1a) 155 across
    1b) 225 across

    Conditioning:
    20 MU’s
    3 Rounds + 58 Reps
    9 MU’s

  82. BBG – 185×3, 205×2
    STR –
    1a) 135
    1b) 205

    COND
    Outlaw crossfit version
    4 rds, 2 rds, 3 rds DU’s were abysmal

  83. BBG 225 235 245 255 265 275fx2
    spress 115×2 125×2
    row 225×5

    conditioning:
    14 mu
    4+6 DU
    7 mu
    is anyone enyone else destroyed in the chest and shoulders from the burpees last week? muscle ups were ridiculous

  84. BBG
    225,235,245,255(missed jerk), 265 PR

    Strength
    1a)115,115,115, 135
    1b)185,225,205, 205

    Conditioning
    2minMU– 22
    AMRAP 6– 2rds+ 5 burpees
    2minMU– 13

  85. BBG:
    175, 185, 195, 205, 215
    Strength:
    1a: 105, 115, 125, 135 (should have started heavier)
    1b: 125, 145, 175, 195
    Conditioning:
    14 MU
    3 Rounds
    10 MU

  86. 1) 205, 225, 225, 225, 230
    2)a)145, 135, 135, 135
    2)b)235, 235, 245, 245
    Cond (screwed the time up did 1 min me muscle ups so made up f

  87. 1) 205, 225, 225, 225, 230
    2)a) 145, 135, 135, 135
    2)b) 235, 235, 245, 245
    Cond (screwed the time up, did 1 min ME muscle ups in the beginning so I did 3 min at the end)
    11-3 rounds-19

  88. BBG: 85, 85, 85, 85, 85
    Strength:
    (1a) 65, 65, 65, 65, 65
    (1b) 65, 75, 85, 95, 95
    Cond:
    – Worked on MUs
    – AMRAP: 2 + 32 DUs
    – Worked on MUs

  89. BBG:
    1. 115-115-115-120-125

    Strength:
    1a. 75-75-85-85
    1b. 115 (guess I did these wrong last time, killed me today)

    Conditioning:
    0
    3+0
    0

    Yup, not a single muscle was upped today.

  90. 2-4-6
    bbg
    145# 3 position clean + 1 jerk
    strength
    a1 split press 135#
    b1 pendlay row 140#
    conditioning
    4mu -1rd +45du -2mu

  91. bbg: 135-145-155-165-165 Fail on the 3rd clean, 5lb PR

    split press: 95-105×3
    pendley row 185×4

    conditioning: 8 MU-2rds 15 du-4 MU

  92. 1) 155 lbs
    2) 105 lbs
    3) 155 lbs
    did pull ups and ring dips
    5 rounds
    couldn’t get my f’n doubles to flow got 1 round plus 7
    4 rounds

  93. Shout out to Crossfit Full Strength in Phoenix for letting me crash class and lift in thier box!

    BBG – 113, 123, 128×2, 133

    Strength – Split Press: 73 x 2, 78 x 2
    Pendlay Row: 103 x 2, 108 x 2

    Different conditioning.

  94. BBG – #133, 133, 138, 143, 154
    Strength A) 4×5 @98 B) 4×5 @ 133
    Conditioning 10 muscle ups, 2 rounds + 5 burpees, 5 muscle ups

  95. 1. 275
    2. a – 165 b – 275
    3. 16 UB – 3 rds – 9 UB
    Decided to go for ME sets for fun.

  96. 3 pos clean and 1 jerk: 70, 70, 80, 80, 85
    Split shoulder press: 40, 45, 45, 47
    Pendlay row: 60 across

    2min MUs: 15 (bar muscle-ups)
    6min amrap: 3 rnds 20 DUs
    2min MUs: 5 (bar muscle ups)

    All in kg (‘straya), first time on the rows. Good exercise!

  97. BBG: 95, 115, 135, 155, 165#
    S: 1a) 65, 95, 95, 95, 95#
    1b) 115, 185, 185, 185, 185#
    C: 1/2/0

  98. BBG: 95, 100, 110×2, 125 – no jerks (back hurting and I have comp this weekend)
    Strength:
    1a.) did not do
    1b.) 75, 75, 80, 80

    Conditioning: did another WOD for competition prep

  99. BBG
    -135, 145, 155, 165 FHang, 165 FHang
    *Did not feel good
    Conditioning
    -8/3+50du+5burpees/1.5 (MU progressions)

  100. bbg- 185

    Strength
    1a- 115
    1b- 155

    Conditioning
    2 min mu’s 17
    2 rds+54
    2 min mu’s 11

    Thanks Rudy!

  101. BBG: 185,195,205(f-jerk), 205(f-jerk), 195

    1a: 95,105,115,125
    1b: 125, 135, 135, 135

    Con: 5MU / 2rd +13Burpee / 5 MU

  102. BBG: 175#x1, 195#x1, 225#x1 + 225#x2 w/ straps.

    1a: 100# Across
    1b: 100#, 135#, 155#x2

    Conditioning: 5 MU/ 3 rds + 5 DU’s / 3 MU

    Did all 3 parts within 5-10 mins. of one another as my training partner and I started this at 10pm and wanted to finish asap cause it’s already really late. Shoulders were burning by the conditioning part, could’ve conked out more MU. Still, a very gross, but delicious volume day.

  103. BBG: 185#, 195# x 3, 200#
    1a: 105, 105, 105, 100 (new mvmt)
    1b: 155, 185, 185, 185 (new mvmt)
    Conditioning: 12 MU/3 rds/8 MU

  104. BBG: 135, 165, 185×2, 195
    Strength:
    a) 95×4 (New movement to me, it felt incredibly unstable but I really liked it and can definitely see how it would help the jerk)
    b)185 (need to work on keeping the core tighter)

    Conditioning:
    6 mu
    3rds + 2 burpees
    7mu

  105. BBG
    175#
    Strength
    1a)135#
    1b)155#

    For conditioning I did my boxes WOD which was just a variation of this WOD.

    2min AMRAP:
    5C2B pull ups
    5 ring dips
    6min AMRAP:
    30 DU
    12 Burpees
    2min AMRAP:
    5C2B Pull ups
    5 ring dips
    (5;4+15;4)

  106. bbg 240, 250f on 3rd clean
    did kb belly side up press to rehab shoulder
    then wod
    13mus non false grip which is terrible
    4+53
    10mus false grip still terrible but feels better

  107. BBG 55kg
    1a) 25-27.5kg (I did sotts press from front rack because my jerk is a push jerk)
    1b) 50kg
    Conditioner 8 muscle ups then 2 rounds 51 reps then 5 muscle ups

  108. BBG-135 no jerk due to shoulder
    1) 2 pood kettle bell due to shoulder
    2)135-135-145-155
    amrap- 3+5SU
    3MU 2 min rest 2 MU

  109. BBG
    95, 115, 135, 155, 175

    Strength

    1a 95(2), 105(2)
    1b 95, 135, 155, 175

    Conditioning
    MU 10
    2rds + 21
    MU 6

  110. Weights in kg

    BBG: 85,85,85,90,95

    1a all sets at 80
    1b all sets at 50

    Conditioning
    MU 2
    2 rnds + 2 burpees
    MU 1

  111. BBG – 185-205-225-235-245

    1a) 95-115-135-145
    1b) 135-155-185-195

    Cond: 18 MUs
    4 rounds even
    12 MUs

  112. Bbg –

    205 – 205 – 215 – 225 – 235
    Still staying light because of lower back

    Str –

    115
    205
    Still staying light because of lower back

    Cnd –

    14 mu
    3 rnds
    6 mu

  113. BBG – 40-50-50-55kg
    Strength –
    a – 30-35-35-35kg
    b – 50-60-65-65kg

    Cond –
    13 MU
    3 rounds even – picked up the rope but too slow to do a double under
    6 MU

    really happy with todays results. a bit sore in the legs, but the good kind of soreness!

    MFS – 235

  114. m/34/’5’8″/170lb
    BBG- 285-205-215-225(Fail Jerk)-215
    Strength-
    1a) 95-105-115-115
    1b) 185-185-185-185
    Cond-
    – 33 C2B (no rings)
    3 rds + 33 DU
    – 25 C2B

  115. BBG – 225 across
    *the sweat on my hands was turning the chalk to mud. grip=limfac

    STR
    135
    205 – back held up well here

    CND
    15
    3+24 du
    10

  116. BBG – 145,165,185,205,210 (collapsing a lot of the squat)
    a. 95,95,105,110
    b. 135,155,175,185

    WOD:
    5 MUs
    3 Rounds + 9
    6 MUs
    Plastic rings and no chalk are a tough combo

  117. BBG: 50kg, 70, 80, 90, 100 (bad jerk), 100
    Strength: a) 40, 40, 45, 45
    b) 50, 50, 55, 55
    Cond: Modified it because I can’t do MU’s, and a combo of sucking at DU’s and not having a speed rope.

    Will get that fixed and get a decent rope as soon as I can

  118. 27/m/5’7/175#
    Bbg: 165#
    Strength:
    1) 95#
    2)155#
    Cond:
    10mu
    3rnds
    4mu

    I was slightly hung over

  119. BBG-
    145#, 155#, 165#, 175# (failed hang), 185# (failed hang)

    a)- 95#, 105#, 115#, 115#
    b)- 135#, 175#, 175#, 175#

    10 Bar MUs
    2 rds, 37 DUs
    11 Bar MUs

  120. Clean – 2X185, 3X195
    1a) 135 – missed last rep of 4th set
    1b) 155

    12 MUs, 2 rounds + 58 reps, 7 MUs

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