Outlaw Blog

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

160426

WOD 160426:

BBG

5X5 T&G Power Clean & Push Jerks @ 80% of 5rm – rest 2:00

Skill

Every 1:30 for 12:00 (9 total sets)-

3 Muscle-Ups

Conditioning

5 rounds of:

9 Power Snatches 135/95#
15 TTB
3 Rope Climbs 15′

Rest 1:30 between rounds

160425


WOD 160425:

BBG

5X5 T&G Power Snatch @ 80% of 5rm, rest 2:00

Strength

1X10, 1X20 Back Squat @ 80% of last week’s 20rm – rest 3:00+ between sets

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

Conditioning

21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

160422

WOD 160422:

BBG

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

Conditioning

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

160419

WOD 160419:

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 1:30 for 12:00 (9 total sets)-

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

Conditioning

5 rounds for time of:

7 Strict Deficit HSPU 4/3″
14 TTB
21 Calorie Row

160418


WOD 160418:

BBG

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

2) 1XME T&G Power Snatches @ 90% of #1

Strength

1X10, 1X20 Back Squat – push weight on 20 to a 20rm – rest 3:00+ between sets

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

Conditioning

7 rounds of:

12 Cals Assault Bike
2 Rope Climbs 15′
6 Clean & Jerks (anyhow) 155/105#

Rest 1:1

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