Outlaw Blog

160405

WOD 160405:

BBG

1) 5X5 T&G Power Clean & Push Jerks – work to a 5rm, rest 2:00

2) 1XME T&G Power Clean & Push Jerks @ 85% of #1

Skill

Every 1:15 for 15:00 (12 total sets)-

1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips

Conditioning

4 rounds for time of:

10 DB Snatches (full squat – alternating arms) 100/70#
15 Box Jump Overs 24/20″
20 Calorie Row

160404

WOD 160404:

BBG

1) 5X5 T&G Power Snatch – work to a 5rm, rest 2:00

2) 1XME T&G Power Snatches @ 85% of #1

Strength

1X10, 1X20 Back Squat – use the set of 10 as a gage to judge how heavy you can go, then fairly heavy but not maximal load for the 20 reps – rest 3:00+ between sets

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

Conditioning

10:00 AMRAP of:

3 Rope Climbs 15′
12 OHS 115/75#

160401


WOD 160401:

BBG

EMOM for 7:00-

3 T&G Power Clean & Push Jerk: work to a 3rm, if a miss occurs drop 10# and finish EMOM (begin around 65-70% of 1rm Power Clean)

Conditioning

5 rounds for time of:

6 Power Snatches 135/95#
9 Ring Dips
12 TTB

160330

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WOD 160330:

BBG

EMOM for 7:00-

3 T&G Power Snatches: work to a 3rm, if a miss occurs drop 10# and finish EMOM (begin around 65-70% of 1rm Power Snatch)

Strength

5X3 Paused Front Squats (3 count pause in bottom) – work to a 3rm, rest 2:00

Conditioning

15:00 AMRAP of:

10 Hang Snatches (full) 75/55#
30 Double-Unders
20 Push Press 75/55#
30 Double-Unders

160329

WOD 160329:

BBG

7X1 Clean & Jerk @ 75% – rest exactly 60 sec.

Conditioning

4 rounds at a conversational pace of:

10 Ring Rows (feet elevated to same height as rings)
20 KB Swings 24/16kg
400m Run

160328

WOD 160328:

BBG

7X1 Snatch @ 80% – rest as needed

Conditioning

Option 1-

16.5 Repeat

Option 2-

Row 2k @ 80-90% RPE

160323


WOD 160323:

BBG

With a running clock…

Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95% – rest exactly 60 sec.

Conditioning

5 rounds of:

8 Thrusters 95/65#
8 Box Jump Overs 24/20″
4 Muscle-Ups

Rest 1:00 after each round

160322


WOD 160322:

BBG

Every 2:00 for 12:00 (7 total sets):

1 Power Clean + 1 Push Jerk + 1 T&G Clean (full) + 1 Jerk

Begin between 60-70% of 1rm Power Clean and work to a max for the complex.

Strength/Skill

4 rounds of:

:30 ME OHS 105/70#
:30 Rest
:30 ME Row for Cals
:30 Rest

Conditioning

12:00 AMRAP of:

Run 400m
10 Front Squats 185/125#

160321


WOD 160321:

BBG

Every 1:30 for 9:00 (7 total sets) of:

1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat) – begin @ 60-70% of 1rm Power Snatch and work to a max for the complex

Conditioning

Option 1-

16.4 Repeat

Option 2-

For time:

30 Thrusters 95/65#

15 Box Jumps 24/20″

Rest 1:00

20 Thrusters 115/80#

15 Box Jumps 24/20″

Rest 1:00

10 Thrusters 135/95#

15 Box Jumps 24/20″

Rest 1:00

50 Cals Assault Bike

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