Outlaw Blog

160523


WOD 160523:

BBG

1) 7X1 T&G Power Snatches – work to a 1rm for the day, rest 2:00

2) 1XME UB Power Snatches @ 75% of #1

Strength

5X3 Front Squats + 1 Jerk – work to a heavy complex for the day, rest 2:00

Conditioning

7 rounds of:

Row 20 Cals
7 Hang Clean + Thrusters 115/80#

Rest 1:1

160518

WOD 160518:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed

Strength/Skill

1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.

1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec.

Conditioning

For time:

Run 800m
40 Strict HSPU
60 TTB
Run 800m

160516


WOD 160516:

BBG

1) 7X2 T&G Power Snatches – work to a 2rm for the day, rest 2:00

2) 1XME UB Power Snatches @ 80% of #1

Strength

1X10, 1X20 Back Squat – work to a true 20rm, rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

Alternating EMOM for 20:00 of:

3/2 Strict Muscle-Ups
40 Double-Unders

160511

WOD 160511:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed

Strength/Skill

1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.

1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Run 400m
7 Power Snatches 135/95#
7 OHS 135/95#

160510

WOD 160510:

BBG

1) 5X3 T&G Power Clean & Push Jerks – work to a 3rm, rest 2:00

2) 1:00 ME Power Clean & Push Jerk @ 85% of #1

Conditioning

5 rounds of:

1:00 ME Burpee Box Jump Overs 24/20″
1:00 ME TTB
1:00 ME OHS 185/135#
1:00 Rest

160509


WOD 160509:

BBG

1) 5X3 T&G Power Snatches – work to a 3rm for the day, rest 2:00

2) 1XME UB Power Snatches @ 80% of #1

Strength

1X10, 1X20 Back Squat – work to a true 20rm, rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

2) 3 rounds for time of:

30 Pistols (alternating)
10 Power Cleans 135/95#

160506

WOD 160506:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

Conditioning

For time:

1,000-m bike
100-ft. handstand walk
10 overhead squats
500-m row
50 burpee box jump overs
5 overhead squats

M 225 lb. F 155 lb.

Time cap – 16:00

160503

WOD 160503:

BBG

1) 5X3 T&G Power Clean & Push Jerks – work to a 3rm, rest 2:00

2) 1:30 ME Power Clean & Push Jerk @ 80% of #1

Conditioning

Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

M 70 lb. F 53 lb.
Time cap: 20 minutes

160502


WOD 160502:

BBG

1) 5X3 T&G Power Snatches – work to a 3rm for the day, rest 2:00

2) 1XME UB Power Snatches @ 80% of #1

Strength

1X10, 1X20 Back Squat – work to a true 20rm, rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

For reps and calories:

4:00 ME DB Snatches (alternating) 70/50#
3:00 ME Muscle-Ups
2:00 ME Row for Calories

160429

WOD 160429:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

Conditioning

“Regionals Nate”

10 Rounds for time of:

2 Muscle-Ups
4 Parallette HSPU 5/4″ Deficit (alternate strict/kipping each round)
8 KBS 32/24kg

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