Posting from a Flying J in NC. Who says my life isn’t glamorous?

WOD 120104:

BB Gymnastics

1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.
1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.


“Tommy V”

21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’

For time.

*Rest as necessary before strength work.


1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec.
1b) 3X25 UB KBS – heaviest possible, rest 90 sec.

Notes: If the biggest bell you have (gentlemen) is a 32k, you may have to duct tape more weight to it. This should be the ABSOLUTE most weight you can use, and technique should be clean for EVERY REP.

105 thoughts on “120104

  1. Yesterday’s strength

    1). 15 reps Chin-ups no weight. Any weighted pull up gets my tendonitis going.

    2). Hspu 7, 10, 8, 8 I did the regional set up with 25s and abmat, but kipping? Seriously I looked like a drunk 70s breakdancer. Anyone have a good training vid link on how to do these?

    3). 95lbs good mornings

    Doing bb gymnastics this afternoon.

    • Yesterday BB Gymnastics

      225, 245, 255, 275, 295

      1a)185, 185, 195, 195 (No spotter so went stupid light)
      2b) 175, 195, 205, 205

  2. YOYO….you have the life of the rich and famous!

    1: Power Clean: 205, 225, 235, 245…missed 255 (hit 2x missed 3rd) better from my 265 max performance last week 🙂

    2: Push Jerk: 185, 205, 225, 240, 250…250 was easier than 240 (weird)

    Accessory work:
    1a: Ghr’s used 50# kb for first 2x sets, then performed a straight arm ghr with 10# med ball (post video later pretty cool and very very tough)

    2a: had to use DB’s went 75#, 85#, and 100#….wish I had soemthing heavier. Do not feel comfortable “duct taping” 100+ over my head.

    Doing metcon this afternoon. do not have a rope in my schools gym.


    • Very dissapointing 16:40, haven’t done rope climbs since tge games or survival…it’ll be fine. Had some trouble locking feet securely on rope. Anyways y’all better lookout for Lindsay G on here-BA!!

  3. 3/5/6

    1a)195, 205, 210, 215 (fail on 3rd rep), 215 form pretty ugly
    1b)185, 195, 200, 205, 205 (fail on 3rd rep)

    Put 20 minutes on the clock and counted down just to see how far I got in the interest of time, but actually finished in 19:15. Pretty happy with that.

    Had to get to work, will try to get the KB swings in another day.

  4. WOD from yesterday 1-03 done 1-04

    Back squat. 10@220, 8@240,6@255,6@275,6@295. LOW BAR.
    Close Grip BP 14″ 8@225,8@225,6@235,6@225.
    Front Squat. 5@170,5@200,2×5@215.

    UB Strict Sup. Pullups 4×10 No weight. Hard enough for me,
    ME Reg. Stand. Abmat+#25 Plates (kipping) 12,10,8,8. Fucking hard after the PU’S holy shit.
    Makeshift reverse hyper off 42″box holding onto bench with abmat shoved into my shit, with a 50#DB between my ankles, uncomfortable to say the least but it got the job done.

    With a low bar squat, does anyone suggest using a flat soled shoe like chuck’s A la westside…. Or do most of you remain in your oly shoes??? Thanks.

  5. 1a. 165#, 1b. 155#

    Conditioning – 12:24 (our ropes only go to 14′)

    1a. didn’t band but went 25#, 35#, 35#
    1b. 2pood, 2pood, 2pood+10# last one.

  6. Yesterday’s programming…

    1) Back Squat
    225 x 10
    245 x 8
    265 x 6
    280 x 6
    300 x 6
    Felt pretty routine.

    2a) close grip bench press
    195 x 8
    205 x 8
    220 x 6
    230 x 6
    Surprised myself on these. Could have pushed out a couple more reps even on 230.

    2b) front squat
    185 x 5
    210 x 5
    225 x 2 x 5
    Went for speed on 225, bounced up and down. Each set under 10 seconds.

    3a) wtd Pullups
    25# x 10
    25# x 10
    25# x 7-2-1
    25# x 5, bw

    • Oops hit post by accident.

      4th set of Pullups was
      25# x 5, bw x 5

      Kipping HSPU

      Still not very good at these. Numbers would probably be higher strict. Just takes longer.

      Subbed reverse hypers over edge of GHD. Same motion, just BW. Felt nice on my back.
      4 x 15, no extra weight.


      Back is sore after all the barbell and clean pulls yesterday. Resting tomorrow for sure.
      Might get in one more time on Friday before going back home.

  7. 1a. 225, 235, 245, 245, 255(fail on rep 3)
    1b. 185, 195, 205, 215, 215

    Conditioning- 11:48 (14′ ropes)

    1a. Weighted GH raise: 35, 35, 35
    1b. 70#, 80#, 90#

  8. BB Gymnastics

    185# for both (split jerks feel great, power jerks are wobbly…probably too light on the cleans but I’m in a gym that “doesn’t like the noise” <–actual quote, of touch and go's.)

    conditioning – no rope, subbed 4x pullups 10:54

  9. 1a) 175, 195, 205, 215 PR, 220 PR

    b) 165, 185, 205 PR, 215 PR, 215 PR

    Conditioning- 15:50
    usually im a fan of rope climbs,but this fucking destroyed me!

    3×25 KB swings @ 2POOD

    Had no grip after that WOD. little bit of leg pain around the fibular head region. going to try and work that out before tomorrow.

  10. BB gymnastics
    1a) 165, 175, 175, 185, 195
    1b) 135, 155, 155, 165, 175

    19:38 ( havent done climbs in months, completely lost my technique. Absolute shit show!)

    1a) band plus 10 lbs
    1b) 53, 70, 80


    • Nice man!
      Waiting to see what kind of silly numbers Kevin puts up for PJ. I’m guessing 295-305

  11. bb gymnastics:
    1a) 115, 120, 125, 130, 145
    1b) – totally read it wrong and I did push press. welcome to my brain. 115, 120, 120, 130, 130 (last set of 130 felt better than 1st set of 130)

    did not finish rope climbs. i have problems w/my technique. i did about 5 without a problem and then my feet started slipping. will upload video later of me doing a couple of the climbs. could really use some advice on what i need be doing differently. our nylon rope doesn’t really help much either.

    1a) no bands – i don’t even know…
    1b) 32k, 32k, 32k

  12. 1a) 205, 225, 235, 235, 235×2- wish I’d ramped up a little different so that I had hit 240 for the fourth set. Stayed at 235 trying to fix my feet on the catch, toooo wide.
    1a) 205, 215, 225, 235, 240×1- the technique was definitely there today, if a little inconsistent. 240 looked good, but was just too tired for 2 more reps.

    Conditioning: should have scaled. ~29 minutes

    No time for strength work.

  13. 1a) Power Clean- 185, 195, 205, 215, 225(2)- form needs a lot of work. Hip extension is garbage.

    1b) Push Jerk- 185, 195, 205, 215, 225(2)- know I can get 225# somewhat fresh, but I was smoked by the end.

    Conditioning- 11:04 Rx. Thrusters were UB, 10/5, UB. Rope climbs steady throughout.

    Ran out of time for strength, going back tonight for GH/KB swings.

  14. 1-3
    1) 1×10@180, 1×8@195, 1×6@210, 1×6@225, 1×6@240
    2a) 1×8@170, fail, fail, fail(looks like a need more bench work..)
    2b) 1×5@145, 1×5@170, 2×5@185

    1a)2×10@ 15#’s, failx2
    1b)7,11, 5, 9(Kipping is so awkward for me. Strict is so much easier. 3rd set I fell off the wall)

    1) 5×3@ 204 lbs
    2) sled pulls(2 plates, 2 plates plus 25, 3 plates)
    3) farmer carries, keg walks, and ball slams
    4) GHRs(bleh..)
    -tried the peg board again! this time was a lot better than last week!

    Might train again later tonight as well since tomorrow is an off day

  15. 1a) 225, then 235 for the rest
    1b) 225, then 235 for the rest

    Conditioning 16:03 Thrusters 21, 8/7, 9. Rope climbs were frusterating. Kept losing my lock on the rope in my new shoes. Lame.

    Strength later on today.

  16. 1a. 155-165-170-175-180 Failed (1). Only got one power clean at 180 when I went to touch and go the second it did not come back up.
    1b. 135-145-155-155-155 Failed (1). Once I got to 155 I stayed there and did my best to hold on to technique and my ability to drive and really get under that bar. I have a tendency to press out the last few inches on any type of jerk I think its partially because I am not driving enough and partially because I am not getting far enough under the bar.
    I changed the rope climbs to towel pullups and the reps went 21-15-9. In essence it was a heavy (relative to me) fran with towel pull ups.
    Time: 13:50
    1a. Don’t have a GHD set up. Did good mornings at 95 lbs for all sets.
    1b. The heaviest KB I have is 35lbs. So I just held onto two KB at the same time which really challenged my grip.
    Looking forward to a rest day.

  17. 2 3rep max PRs today. I’m happy!
    1a. 113, 123, 133, 143, 143×2
    1b. 110, 120, 130, 135, 140

    1a 25/25/10 with plates
    1b 32k. last set was broken.

    Metcon tomorrow

  18. Strength

    1a) 195,215,225,225,230f(x2)
    1b) 185,205,215,225,225f(x2)

    Got pretty damn ugly on the last set.




    GHD and KBS’s are going to have to wait. Dont have the equipment with right now.

  19. BB Gymnastics

    1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.
    1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.

    1a = 90, 90, 95, 100, 105 x 2
    1b = 90, 90, 90, 90, 95


    “Tommy V”

    21 Thrusters 52.5kg
    12 Rope Climbs 15’
    15 Thrusters 52.5kg
    9 Rope Climbs 15’
    9 Thrusters 52.5kg
    6 Rope Climbs 15’

    For time.

    Tommy V = 13:24

    *Rest as necessary before strength work.

    Rest 5 minutes


    1a) 3×10 Banded iron cross good morning– heaviest possible, rest 60 sec.
    1b) 3X25 UB KBS – heaviest possible, rest 90 sec.

    1a = 1 x 10 green band and thin black in hands, 2 x 10 blue band and thin black in hands
    1b = 3 x 25 @ 32kg – a lot harder than expected and made me really push to go UB

  20. BB Gymnastics:
    1a. 125, 130, 135, 140, 140
    1b. 115 across the board, worked on dropping to catch bar.

    Conditioning: 12:44
    super happy with that. Last time I did this WOD was about 2 years ago. 15-minute PR!

    1a. blue (50#) band
    1b. 44#, 55#, 55#

    M/F/S – 2/4/7 – ready for a rest day.

  21. New chica on the block! Thanks for making this available, Rudy!

    Only had 40min in the gym so went for ‘TommyV’ = 18:09

  22. 1a) 215, 225, 245 (f@3), 235, 245 (last rep was sloppy)
    1b) 215, 225, 225, 235, 245 (f@3)

    –10:05 (rope climbs sucked)

    M/F/S – 2/4/5

  23. Posting for yesterday and today. Still super-sick…. I probably should just do nothing, but I think I am addicted to CrossFit.

    Close Grip Bench – 135×8, 135×8, 145×6, 145×5 (failed the 6 pushed it out with help) PR for both the 6 and the 8

    4×15 sec tuck to L gymnastics thing

    Pull-ups – 15 lbsx10, 15lbsx10, 15×10, 15×9 (did 10 but i’d say the last few inches were a wiggle up)

    Kipping HSPU (never did these before usually do strict)- 20, 3 (kipped wierd, came down and kicked right back up and did 20), 18, 7 (kipped weird again, came down and did 8 more) Need to work on my kip. I kip to a straight body handstand it’s hard for me to arch back to the wall. Working on it…..

    Reverse leg lift on GHD- 4×20

    Power Clean touch and go from my knees – 75, 85 (2), 75, 85 (2). Off today….
    Push Press from knees – 75, 85, 90, 95
    GHR 3×10

    I can’t wait until I feel better and can do some metcons!!!!

  24. MFS 4/6/5 Not a lot of sleep. Thanks for the name drop, Rudy! Hate to disappoint though. Not quite 450 on the cleans LOL.

    1a) Power Cleans
    255, 255, 255, 265, 275 🙂

    -Last set felt great! Legs going a bit wide though.

    1b) Power Jerks
    295, 295, 295, 300f, 300

    -Just dropped the weight in front of me after the second rep on set 4 and couldn’t recover for the jerk. Last set at 300 was SOLID though. Could have done 305. Shoulders a bit tired from the HSPU yesterday. I think 315 for a 1RM is in the bank.

    Going to have to do conditioning tonight at the local affiliate. HATE rope climbs. Ugh.

  25. 1a) 205 across
    1b) 185 across

    tommy v – 29:22

    1a) red banded back extentions
    1b) 32kg for all 3

  26. 1a) 165×2, 175×2, 165 Hate T&G
    1b) 175×2, 185×2, 165 Had nothing left.

    Tommy V: 17:14 Only my second time doing rope climbs on the clock, technique was shady at best. Was sharing our one rope with another person too, but that didn’t slow me down much, just no grip strength.

    GHR: No GHD, tried to rig something up but didn’t carer for it. Did one set and said F it.
    KBS: Heaviest we have is 55lb.

  27. 1) Back Squat – 235 x 10, 255 x 8, 275 x 6, 295 x 6, 315 x 6
    2a) CGBP 205 x 8, 215 x 8, 235 x 6, 240 x 4(F)
    2b) Front Squat 205 x 5, 235 x 5, 255 x 5, 255 x 5

    1a) Weighted Under-Grip Pull-Ups x 10 (18# x 10, 23# x 8, 18# x 7, 5# x 10)
    1b) Kipping HSPU (These went great, Better than ever) 15, 14, 10, 9
    1c) Reverse Hyper – 160lbs x 15 x 4

    M/F/S – 1/1/1 – Felt freaking invincible today, insanely strong…could’ve done the 255 x 15 on the last set, all 5 reps done in <5 seconds. Kipping HSPU felt awesome too, pull-ups were meh…Great day tho, especially considering I'm down 5lbs, to 202lbs

  28. BB Gymnastics:
    1a. 175, 185, 185, 190, 190
    1b. 155, 165, 165, 175, 180

    Conditioning: Another day another time. Ran out of time today.

    1a. 25# plate
    1b. 1.75 pood for all three sets.

    M/F/S – 5/7/8. Ready for an amazing rest day. LOVE Thursdays. Hams are toast from the good mornings. The weight is starting to come off the ground a lot easier these days. I also attempted the conditioning WOD, however, I stopped after the 12 rope climbs. The fatigue was ridiculous in my posterior deltoids and lats. I chalk this up to my body still acclimatizing to the programming volume. As I mentioned before; my shoulders are historically my weak point. Thanks Rudy!

  29. Bb gymnastics:
    1a. 125/135/135/135/140/140
    1b. Same
    Thank u Rudy! This programming is getting me much more comfortable with the lifts!

    1a. Gh raise with 20#… I don’t know how to use bands for these… Any videos?
    1b. 55# …. Was tempted to try the 70 # because the 55# is relatively comfortable for me but I knew I wouldn’t be able to get then done UB

    Metcon: doing Tommy v tomorrow… Trying to WOD with people to help push intensity … WOD today was Bradshaw 10 rds 3 hspu/6 deadlifts/12 pull ups /24 doubleunders 14:12

  30. 1a) 155, 165, 175, 185, 195 (pr)
    1b) 155, 165, 175, 175, 185 (pr)
    Tommy V- 17:18

    1a) all sets bw
    1b) 2 poor all sets- UB, UB, 21/4- grip was gone

  31. 1a.) 145, 155, 165, 175, 185 Underestimated Myself on the PC. For some reason or other, mental usually, I struggle with 185 or higher. Today, 3 T+G reps felt pretty good. Hit them each no problem
    1b.) 145, 155, 165, 170, 175 Technique on these needs work.

    Got through all first set of thrusters, first set of rope climbs, set of 15 thrusters, and 5 into round of 9 rope climbs, when I burned through a shoe (thought they had a firm enough sole to last, I was wrong). This totally where it left me no good grip on the rope as the feet just kept slipping. Could not continue rope climbs with just arms. Did set of 9 thrusters to finish what I could.

    GH Raise 3×10 with just BW. Could not figure the band thing out.
    KB Swings UB all sets with a 32kg.

  32. PC: 185-205-225 F3
    PJ: 185-205-225 F1

    Bicep is giving me fits so I stopped here. Couldn’t even hold a comfortable rack position. I tried warming up for Tommy V, but 1 rope climb and 5 thrusters @ 95# were bothering it. I was really looking forward to this training day, but i’m trying to be smarter with my training so I’m going to rest tomorrow and most likely Friday. I don’t need an injury right now.

  33. 1a) 205,225,235,245,255 felt great
    1b) 185,205,225,240,250 felt fast and strong


    slow but worked on good form and squatting up the rope and not going balls out, happy with this time, considering..

    GH raise: all at bw
    KB swings: 88lbs.

  34. 1a. 95, 115, 115, 115, 115
    1b, 95 for all five

    26:45… I refused to quit–even though I wanted to really bad. My socks were not thick enough and the pain on the side of my legs had a lot to do with it. Ripped legs or not, I’ve never appreciated rest days like I do since I started the Outlaw way a week ago.

    MFS: 2/6/8

    I could barely move my arms today, and I don’t even know why!! Oh yeah, maybe it’s because I’ve done more upper body stuff over the last week than I’ve done in the past two months. Not a bad hurt, just sore. Still haven’t figured out how to do everything in an hour. Probably because I’m way out of my league on a lot of these WODs that take me forever and a day. Anyway, I didn’t have time for the kbs and ghd. I did get to do a set of 25 UB KBS at 53# immediately after the WOD and thought I was dying. I had to get to my boot camp class, so I was a little upset about not getting to finish. I was five min. late to boot camp, too. Grrr! Suspending boot camp until April after next week.

  35. 1a) 185, 185, 185, 185, 185
    1b) 165, 175, 175, 175, 175

    completed the round of 15 at 20 minutes. Ran out of time to finish the rest of the WOD.


  36. I only had time for the BB Gymnastics today, which is probably a good thing because my elbow tendonitis is still acting up.

    1a) 185, 195, 205, 215, 225
    1b) 185, 195, 205, 215(0), 215 *Had a brain fart on the 4th set and launched the bar out in front of me. Think I could have gone at least 235 on the power cleans, 215 was definitely a max on the push jerks.

  37. 1a)205,225,235,235,245

    15:39. A learning experience. Over estimated the rope climbs and went to hard out of the gun. Spent half that time staring at the rope because my arms were blown out… Live to fight another day.

    didnt have time for other stuff. will make up

    m/f/s 5/4/5(arms are shredded)

  38. 1a. 116, 128, 138, 148, 153 x 2 (failed on last rep of last set)
    1b. 121, 131, 141, 146, 151x 2 (failed on last rep of last set)

    Conditioning: 22:37 (I’ve got to get better at coming down the rope. I’m slow and it eats up a lot of time)

    GHD raise: red band on first set, BW on last 2 sets
    KB swings: 1.5 pood all sets- UB on first 2 sets and 18/7 on last set.

  39. 1) 135, 155, 155, 165 – new 3 rep pr.
    2) 115, 135, 135, 135

    Didn’t have the space to do “Tommy V” so did 30 muscle-ups for time instead.
    13:20 – about 40 sec. slower than pr. Did singles entire time but will definitely start stringing them together from now on.

    MFS: 2/4/6

  40. BB Gymnastics

    PC’s: 185, 215, 235 (missed rep 3), 225 (missed rep 3)

    Jerks: 215, 235, 255 (missed rep 3), 235

    “Tommy V.” — 14:35

    GH Raises: red band
    KB swings: 70×25 UB, 70+purple band x 20 UB, 70+purple band x 17 UB

    Ready for rest day! Bought straps today and ordering gymnastics grips from Again Faster tomorrow for all the BB work we do. Hey, if Rich Froning uses them, I don’t feel bad about it.

  41. 1.
    A.145,165,175,185,195 fail on#3
    B.165,165,185,185,195fail on #3
    Cleans and jerks felt better each set

    Tommy V14:06 w 95lb thrusters, our rope is 12ft

    1a. Gh raises w 15lb plate
    1b. 2 pood unbroken swings

  42. BB Gymnastics
    1a) 5X3 T&G Power Clean – 205,210,220,230,250×2
    1b) 5X3 UB Push Jerk 135,185,155,165,165 First time jerking since elbow injury. Felt good at first so I jumped up. Felt it a little so stayed light.
    “Tommy V” 21:07 Thrusters UB,10/5,UB/ VERY slow on rope climbs(which are typically a strength)

    1a) 3×10 Banded GH Raise Did unbanded Cramped on all three sets
    1b) 3X25 UB KBS – 90×17,90×11,80×10 (Calf and hamstrings cramped on all three sets. Had the full on ghetto bell. Duct taped two 10’s to a 2 pood.)
    Ready for a rest day. Went hard this week after two weeks off and I feel like I was hit by a truck. Did 45 minutes of mobility tonight so I am feeling a little better.

  43. First post. Just started CrossFit…I’ve done a total of six CF workouts (all Outlaw programming, which is fantastic). I work out in my garage, and am new to many of the movements…can’t yet do a muscle-up or string more than a few UB DUs, but everyone has to start somewhere, right?

    I started Outlaw on 12/10 (prior to this, was several weeks into some oly-programming from Catalyst Athletics, featuring the Gayle Hatch squat program). Unfortunately, I broke my right hand on 12/15. It’s a severe comminuted / spiral fracture at the base of my 3rd metacarpal, coupled with several ligamentous injuries. I’m in a short arm cast with my wrist extended to 40 degrees for 3 months, and can’t do any pressing, pulling, or grip work for a minimum of 12 weeks – only lower body. I can move my arm at the elbow, and at my fingertips. After that, I can start adding light upper body work…and should be able to resume “light” olympic lifting in 4 months. So…no Open for me this year. Now, I’m just starting early training for next year.

    I’m still following along, doing what I can. I can back squat by balancing the bar with one hand, and can front squat one-handed by holding the bar across my clavicles with my left hand.

    Most of the other lifts will have to be modifications / substitutions…which means that most of the oly-lifting substitutions will be more front squats (unless anyone has any other suggestions).

    Yesterday’s programming…

    1) Back Squat
    225×10 // 245×8 // 265×6 // 280×6 // 300×6

    2a) 1-Arm DB Floor Press (sub)*
    I could probably do more, but getting the DB up with only one arm is cumbersome.
    85×8 // 85×8 // 95×6 // 100×6

    2b) Front Squat
    205×5 // 225×5 // 240×5 // 240×5


    1a) Pull-ups – can’t do these one-handed at all…so I skipped these…couldn’t think of a suitable alternative.

    1b) Front Squat Shrugs (sub) – first time trying these…anything to get some balanced upper body action. Probably too light, though.
    135×15 // 135×15 // 155×15 // 155×15

    1c) GHD Band-Resisted (sub) – Blue Band
    15 // 15 // 15 // 15

    *Not really sure if I should be doing unilateral movements with my good side, since I can’t do anything with my broken hand. Thoughts?

  44. 1a) 155, 185, 195, 205 x 2 (f), 185
    1b) 155, 175, 185, 195, 205 x 1 (f)
    Tommy V – 19:34
    1a) Band Good Morning – 3 x 10
    1b) 70# x 3 x 25

  45. 1A) 115-125(F3)-120-125-135(1-F-1-1)
    1B) 103-113-123-133(F2)/128(F3)-128(1-F-1-F-1). Dammit.

    Tommy V: 16:21

    1A) Pur – Red – Red (Not sure if I set this up right. First set up snapped me over like a mouse trap. It’s okay. I still have all my teeth.)
    1B) 45-55-55 (UB)

    M: 5/6/5

  46. pc 185, 195, 205 failed 3rd rep, 205 failed 3rd rep, 205
    PJ 165, 175, 180, 180, 180

    Russian KBS with 70lb (Bad right shoulder)

  47. pc 185, 190, 195×3 sets
    pj 155, 165, 175×3 sets

    metcon: 18:45, haven’t done high rep rope climbs, better than before but I realized I keep my right arm as the top and straight arm everytime. Leaving my left flexed throughout, which failed after the first round.

    the new inov8 210s are legit. No damage at all

    gh raise: one red band, 2 red bandx2
    kbs: 1.5, 2pd, 2pd failed on rep 18, immediately picked up and completed

  48. 1a) 185, 205, 215, 225, 235
    1b) 185, 205, 215, 225, 235

    Not bad. Could have done 245 maaybe 255 for power cleans if I kept going. They actually got easier as I got more confident.


    I’m embarassed to call myself an outlaw. Excuses are as follows. Had a very long shitty rope that was hanging a couple feet off the ground and all taped up. Hard to get a foot hold and keep it. I realized though that my arms were bent all the time. They got tired real quick. Thrusters were no thang at all. They provided a rest between the ridiculous rope climbs. I think I found my biggest goat. You could say I got… Rich Froninged… on this workout. Wanted to call it a day but I calmed down and finished up strength work.

    1a) Unweighted. All UB. These are very hard for me. Maybe it’s cause I’m so tall?
    1b) 72lb, 92lb (15 reps), 92lb (13 reps)

    Could have just done all sets @ 32kg but I figured screw that it won’t do much for me. Our next biggest bell was 92lbs so I had at it and just went for max reps on it. If I was fresh maybe I could get 20-25 for one good set. Definitely gotta concentrate on using your hips more that’s for sure.

  49. 1. a 145-155-165-165-175
    b 135-145-155-160-160

    115 Thrusther 21
    60 towel over bar pull 1 arm at a time
    115 Thrusther 15
    45 towel over bar pull 1 arm at a time
    115 Thrusther 9
    30 towel over bar pull 1 arm at a time
    12:51min…..will make up KB and GHD

  50. Unable to workout yesterday. Much like today, lawschool can get in the way of doin work.

    BB Gymnastics

    1a) 205, 205, 205, 215, 215
    1b) 205 x 5

    “Tommy V”
    41:31 yeah I know, I just learned how to do rope climbs today.

    Only had time to rest about 5 minutes

    Strength: hated to cut it short, only had time for 2 sets

    1a) no band, completed two sets, getting much better at these
    1b) 88lb 25 UB, 12.


    M/F/S 4/4/4

  51. BBGym
    1a 185, 205, 205, 210(f3) 210
    1b 185, 205, 205, 210, 215
    Grip was the factor. I’m so used to hook grip.

    ” Tommy V” no rope, did wall climb. 6′ wall. Over and back counted as 1.
    Thrusters sucked, wall climbs were fun till middle of 15.
    GH raise done on floor with feet weighted down and little push off of floor.
    No KBS.

  52. Tommy V 20:59 Thrusters unbroken and easy. Rope climbs slow.

    BB Gymnastics
    1a. 115, 135, 145, 150, 155 (2), 155 (2)
    1B. 115, 135, 145, 155, 160

    1a. No band- focused on form
    1b. 2POOD!, 2POOD!, 2POOD!

    MFS- 2, 2, 5

    started following on 12.24.11 and I’m sold. Programming is awesome and is making me really dial in on midline stabilization especially in the squats. I need all of this programming so bad. Thanks.

  53. 1a. 175,195,205,215,225(2) just dropped it
    1b. 175, 200, 210, 220, 230

    Tommy V: 16:59

    GHR: two purple
    KBS: 70 (Someone really did take the 88 out of the gym… I wasn’t sad)

  54. BB gymnastics
    1a) T&G Power cleans (155/165/170/170/175)
    1b) Push jerk (135/155/160/165/265)
    1a) Banded GH raise (red)
    1b) Kb swing (52/52/44)
    “Tommy V” 19:26
    115/ 9 foot rope (low ceilings :(..)

  55. 1a) 175,185,195,195,195
    1b) 185, 195, 200, 200(f@3), 195

    –12:07 (Didn’t do Thrusters because I did my gym WOD with clients yesterday so I did 225# Deadlifts and Rope Climbs instead, I suck at Deadlifts so this was pretty bad too!!)

    Cliff Lewis

  56. I’ve seen a few posts here and on other blogs of people who follow this website, and it looks like I’m not the only one who can’t figure out Banded GH raises. Does anyone have a description/video of how to set that up and do it? I’d really appreciate it.

  57. Stupid phone try again push Press as above pr 60 kg failed last rep tho
    Tommy v no rope so did towel pull ups this destroyed me 22.38 mins felt very sick after
    Kbs @ 25 kg bloody hard work but plowed through it
    All in all very tough

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