We are proud to announce the addition of another Training Camp to the Open season. From March 16th to the 18th we will be in Providence, Rhode Island, at CrossFit Providence. This camp will correspond with week four of the Open, and we will be performing the WOD as our first training camp workout (just like all the other camps during the Open season). Here’s the link to registration: Providence Training Camp.

I know I’ve said this before, but I want to assure everyone that we will be taking a ton of time to prepare for the Open WODs at each camp that is scheduled during the Open season. These weekends WILL NOT be “beatdowns,” but will be programmed far more for instruction than for intensity. We will, in fact, be taking a ton of time to discuss strategy and work on techniques to actually get the best possible score on the Open WOD we perform.

My Valentine’s gift to you. The newest appearance of “The Sport of Fitness”:

WOD 120214:


*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.

1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.


10 minute practice: Ring HSPU.

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.


10 Rope Climbs 15′
75 Burpees
Row 500m

For time.

Notes: Burpees should be finished in a COMPLETELY vertical position with hips completely open and arms completely extended overhead while clapping. There is no height standard for the jump, but both feet must clearly leave the floor. Again, use a judge if necessary.


97 thoughts on “120214

  1. I have been following the blog for weeks now and I really like the programming. I had a question regarding the “Limited Conjugate Method” used. Are there any particular reasons why no box squats are used? Also, any reason why no specific resistance training such as band or chains are used?

    • Rudy’s actually a huge fan of box squats and resistance work, and we use both quite frequently. Right now we’re in the middle of a hatch squat cycle, which doesn’t incorporate those particular methods. I’m sure we’ll get back to it a bit after this cycle.

      Correct me if I’m wrong, though…

      • Jchoggan thanks so much for the response, greatly appreciated!!! I’m trying to work through a rut regarding strength training and looking for something new. Should I wait until the next strength cycle or can I jump in on the current one? Also, is there a particular strength program used to improve on dead hang pull ups?

  2. Strength
    1) Back Squat: 1X5 @ 120kg, 1X5 @ 130kg, 1X5 @ 137.5kg, 1X5 @ 147.5kg.
    2a) 4X8 Bent Over Rows (Clean grip) – 70kg, 80kg, 85kg, 85kg
    2b) Front Squats: 1X5 @ 85kg, 3X5 @ 92.5kg.

    10 minute practice: Ring HSPU.
    Horrible 10 minutes of trying to get inverted, using a box to help, getting banded up and all sorts – if HSPU are a weakness then ring HSPU are my nemesis

    10 Rope Climbs 15′
    75 Burpees
    Row 500m
    Slow and grindy on the burpees

    MFS = 4/4/6

  3. A: 180, 190, 205, 220
    B1: 131, 136, 146, 146
    B2: 135, 145
    10 minutes of Deficit HS Pushup work (no rings) – 10 reps (2″ deficit)
    Metcon – 13:17 (subbed 30 strict fat bar C2B Pull-Ups for rope)

    M/F/S – 4/5/6

  4. 1. LBBS 160, 170, 185, 195
    So glad it’s deload, as my legs are still sore from boy/girl comp this weekend

    2a. rows 115, 115, 125, 125
    2b. front squat 125, 140, 140, 140

    Skill – disaster. I lock out my arms, but have such a death grip with my legs that I don’t move up the straps. A band didn’t help…need to spend more time on this.

    Conditioning: 10:21
    Did rope climbs in just over 2 minutes, the rest was slow as hell and boring.

    M/F/S – 5/6/6

  5. Hello

    I’ve been training crossfit for the last 3 years. Over the last six months, I have doning the crossfitendurance.com single sport and workouts, but I would like to try something new and this programming seems very interesting. My question is, Can I jump in the program here and then follow it or should I wait …

  6. Hey man I have been looking at your programming and it’s great shit. I follow cff or do a 6 to 8 week wave of o lifting. My question is do you have your guys and gals high bar? I’ve seen you prescribe it before but was wondering if you don’t say high bar are they using lowbar. Thanks

  7. 1) 205, 220, 235, 250
    2a) 155×4
    2b) 175, 185×3

    Ring HSPU: got 2! First time ever. Then couldn’t do any so did them in a pile position from a box.

    10:57 but with plank rope climbs to standing x20 as we don’t yet have the capacity to rope climb in the gym, very soon though!

    Even though it was a deload the back squats felt heavy, front squats felt great on the other hand, first time in 8 weeks no knee pain. Hopefully it’s not a fluke. Happy about the ring hspu. 4:00 to climb, Burpees felt gross and row was 1:33 and hard. Tough day, felt burnt out, probably from work.

  8. 1) 165, 180, 190, 205

    2a) 85, 90, 100, 105
    2b) 135, 145, 145, 145

    Skill: worked HSPU on parallettes

    Conditioning: 14:01 – happy about this b/c when I started outlaw I struggled getting 4 rope climbs. Our roe is only 12 feet, so I did 13 climbs to make up the difference. Still slow at them, the climbs took me till 7:20, but I’m definitely getting better. We also have a terrible rope. It feels like a ribbon, but I figure if I can climb our rope I can any rope.

    Made up yesterday’s TGUs – worked up to 50 lbs

  9. 1. HBBS: 245, 265, 280, 297.5
    2a. 155, 175*3
    2b. 185, 210*3

    Conditioning: 11’48min, uack for burpees and row in the same session. No time for skill work, make up later in the week!

  10. Back Squat: 
    1X5 @ 170
    1X5 @ 180
    1X5 @ 196
    1X5 @ 210

    Bent Over Rows 
    1 set @ 105
    3 sets @ 125 

    Front Squats: 
    1X5 @ 135
    3×5 @ 145

    10 minute ring HSPU practice – 
    got one ugly rep…it’s a start, I suppose.

    Conditioning – 9:53
    Did 13 rope climbs at 12′ in just over 2 min. Burpees took about 5 1/2 min. Row averaged 1:58. The vertical burpee standard is definitely a bit slower.

  11. LBBS
    166, 180, 190, 205

    2a) 165 for all sets
    2b) 145, 155 for 3 sets

    Ring HSPU Work…sucked…I got one with a black band. I should have worked on parallette HSPU

    pressed for time, only did 50 burpees

    10 rope climbs, 15′
    50 burpees
    500m row
    rope climbs took 7:27….need to be faster

  12. I was always curious what the science/physiology was behind de-loading periods. An explanation would be much appreciated.

    BS: 210, 225, 250, 260 (math was never my strong suit)
    BP: 180, 200
    FS: 170, 185, 185, 185

    Skill: 13 ring HSPU

  13. From my phone, might be posted funky

    1)260, 280, 300, 320- felt strong
    2a) 185×4
    2b) 200, 220×3

    Skill work: good

    8:48- used the wrap technique on rope climbs, hesitant at first being the first time I have done a good amount of them since I strained my arms but it went pretty good.


  14. 1) 255, 275, 295, 315- all felt solid

    2a) 165*4
    2b) 195, 205*3

    Conditioning: 7:36

    Felt good overall, rope climbs took 1:40. Need to get more efficient at those. Did the Row in 1:40. Should have pushed a little harder.

  15. 1) 205, 225, 240, 255

    2a) 115, 135, 155, 165

    2b) 170, 185 x 3

    Ring HSPU – ha, sat on my head a few times

    Conditioning: 10:07

  16. 1) 205, 225, 240, 255 – All with chains to work on speed all the way through. Felt good.

    2a) 135, 155, 155, 175
    2b)165, 175, 175

    I don’t know why, but I was in the zone today and before I picked up the bar I told myself that every single set was progressing me toward the Games and that I needed to make it count.

    Competition this weekend “Caution Grounds” down in Miami this Saturday and the WODs were released so I ran through ’em today.

    -9 min AMRAP of
    6 bar facing burpees
    9 power cleans (155)
    12 cal row

    -8 min to find 1RM shoulder to OH

    -40 t2b
    35 pullups
    30 deads (275)
    25 box jumps (30)
    20 OH lunges (45)
    15 SDHP w/ 100 # KB
    *Surprise for RX athletes.

    If anyone has any advice on how to game any of these, I trust an Outlaw teammate’s opinion! Should do really well though, the 1st one’s not bad at all. I got 265 for s2o last weekend and was incredibly close to 275 on only one attempt so hopefully PR with that, and the last WOD is MINE. The only thing that may slow me a little bit is the deads.. Hopefully I’ll just WIN EVERYTHING…

  17. 1) 285, 305, 330, 350

    2a) 165# for the first, then 185# for the rest
    2b) 230#, then 250#

    Ring HSPUs — Did 3 or 4… but they were terrible.

    Conditioning — 9:03 (think I did an extra rope climb. Burpees were slow as hell, but not really sure why.)

    M/F/S – 5/3/5

  18. 1) 120, 125, 135, 145
    2a) 75, 80, 95, 105
    2b) 90, 100, 100, 100

    Skill- used bands to assist.

    Conditioning: 13:46. Need to get faster on rope climbs

    MFS- 255

  19. 1) 102,5/110/120/127,5kg
    2a) 60,60,60,70kg
    2b) 90, 3x 97.5kg

    Did a couple of HSPU and shoulder touches for about 10min. The first in 4 months because of the shoulder injury.

    Medcon: 7:28 (1:34 rope, 5:40 burpees done and 7:28 finish)

  20. Strength

    1) Back Squat: First day following Outlaw and not done low bar before so worked technique and upto a moderate weight of 4 x 5 reps @ 110kg.

    2a) 4X8 Bent Over Rows (Clean grip) @ 60kg
    2b) Front Squats: 1X5 @ 65kg, 1X5 @ 70kg, 1X5 @ 70kg, 1X5 @ 70kg – rest 60 sec.


    10 minute practice: Ring HSPU.

    Notes: Unable to use rings due to on going class at the time so worked on regular HSPUs instead


    10 Rope Climbs 15′
    75 Burpees
    Row 500m

    Time- 11:34

  21. Oooooohweee! Yesterday stole my soul!

    Bsquat: 210, 225, 240, 260

    Weighted strict pullup: 10lbx8, 15lb.x8, 20lb.x8, 20lb.x8 (bent row jackin my 42yr old back)
    Fsquat: 145×5, 160×5, 160×5, 160×5

    Conditioning: with burpee (last year team regional standard) jumping to 45lb. plate and full open hip::::::: 9:49

  22. BS- 145, 155, 170, 180
    Bent row- 100 all 4 sets
    FS- 105, 115, 115, 115


    Skill completed

  23. Day 4, apperently I’m trying to kill my shoulders.

    1) 230-250-265-285
    2a) 135-155-175-185
    2b) 185-205-205-205

    HSPU work later

    No ropes, did regular Outlaw WOD
    75 burpees
    50 hpc’s @95
    25 strict pull ups

  24. 1) Based off 255. Felt good.

    Couldn’t do anything else because of shoulder. Couldn’t even rack weight in front squat position. Going to see doc tomorrow.

    Ran 1 mile w/ 20# vest. 7:15ish with some left in the tank. Had never done vest work and can’t really do anything else. I see lots of running, lunges, pistols, prison squats, and midline work in my near future.

    2/2/2-10 (2-10: Everything feels fine other than left shoulder. No problem with right shoulder at all.)

  25. Today got all screwed up.
    WOD 1: Kicking rusted tailpipe off of school van on side of highway after it was dragging for a mile on Rt 93 in Boston.
    WOD 2: Took my CrossFit club to Reebok CF 1, and got sucked into the workout with the kids since it was a partner workout and there were odd numbers.
    Part 1: Row 2K while other partner holds at top of deadlift 225 (switch as needed)
    then immediately go to
    Part 2:
    200 Push ups combined while partner hangs from pull up rack (switch as needed)

    I did not even look at time, but my cup size was one size fuller, and I did not feel like I got a good metcon in, however, I knew rope climbs and burpees would be out of questions later.

    Came home and got Squats and ROws in
    Back Squat 260, 280, 300, 320
    FS 180, 195, 195, 195
    BO Rows 135, 155, 165, 165

    Skill work skipped although I need to work on this. Shoulders and arms toasted from all the frigging push ups.

    On a side note, super excited to have my box host the Training Camp March 16-18. If anyone needs info on Providence, let me know.

  26. 1) 195, 205, 230, 255#
    2a) 225#
    2b) 155, 165x3rds

    conditioning10:59-had to wait 80 seconds for the guy in front of me to get off the rower. pulled a 1:35 500m

    HSPU work later

  27. Strength:
    1) 225, 245, 260, 275
    2a) 155, 175, 185, 185
    2b) 175, 195, 195, 195

    Ring HSPU Work: 7×3

    Straps weren’t long enough so had to do about a fist and a half distance. These all the sudden got easier. Shoulders are gettin strong now. Did as many as I could without my feet to assist which was a good chunk of them.

    Conditioning: 14:33

    Have a POS rope to use; rope climbs took me 7 minutes. Burpees went in 25-25-15-10 with small breaks between. Much faster than when we did 100 for time. Think I’m starting to find a rhythm with these that works.

  28. 1) 235; 250; 275; 285
    2a) 155 (should have went heavier)
    2b) 185; 195×3

    Did probably 15 ring hspu. Most were strict but used the legs on some.

    Conditioning: 12:41 the first 30 burpees after the rope clImbs were really slow, should have pushed harder

  29. Back squat:

    Bent over row: 155#
    Front squat: 160, 175#

    Ring HSPU: 5 strict and 8 using my feet to help pull me up then lock out.

    Conditioning: 11: 12 (I think I did 12 rope climbs and a couple extra burpees. I’m terrible at counting during a workout)

  30. 5th day on. Feeling it today….tired.


    1) 260-280-300-320
    2a) 165-185-185
    2b) 195-210-210

    Cut off the 4th set….just really wasn’t feeling the barbell work. Needed to move on.


    Ring HSPU work. I’m good at these so just worked on a couple different things.

    3 sets of 5
    much less bowing that usual, good job of staying verticle, tried a few with my feet inside the straps, different techniques of climbing with the feet.



    Made sure all the burpees were perfect. Didn’t feel like I had much gas, but was on my back by the end.

    Here’s where it got interesting…..checked my phone as I was about to leave.
    Text from Rudy “Hey, you doing the BP challenge WOD right?”
    ……oops. Completely forgot. Told him how I did all today’s stuff, and felt tired.
    He said can you go back in and do it. Well…..I hadn’t left yet, so if he’s expecting me to go back in when I’d already gone home, I’d better do this damn WOD.

    Did it…..you guys will see. Got hard….things felt heavy!

  31. I’m baaaaaaaaack! (I hope)

    Yesterday was my very 1st metcon day! 37 days without any conditioning due to back injury and boy oh’ boy did yesterday & today hurt …. My mind is telling me to go and my lungs are telling me to stop! I am still very limited to what I can do. I switched some movements today because I didn’t want to over do it. Should be discharged from PT on Friday. With that being said …. I guess I need to be signing up for the Kennesaw camp!

    10 rope climbs 15′
    75 pushups
    400m run


    Does anyone know how long will it take to get my conditioning back up?

    • welcome back girl! welcome back!! nice time on the conditioning especially your first day back….way to go girl!

  32. Strength
    1) 200,215,230,245
    2a) 135,155,155,155
    2b) 155, 170×3

    First time doing these, I can at least get on the rings and inverted now. Will def. need some coaching on these.

    = 10:06 need to improve my rope climbs ,my row was a constant 1:43-1:44


  33. New to the site here, recovering from a knee injury and just getting back to the gym and testing them out, still can’t quite squat yet, but finally able to start working in some stuff:

    Subbed Romanian deadlifts 5×5 for squats (225/255/275/305/275)

    Rest 10 min

    Ring HSPU work: (head to deck, fist deficit):
    As many ub sets of 3 in 8min: 7sets complete+ 2f3+2f3

    Rest 5 min

    10 rc/75 burpee (can’t row yet so I had to cut it)


    Hoping to be full go again within the next month or so, love the site and programming, gonna follow as much as I can until I’m healthy!

  34. 1) 115, 125, 135, 145
    2a) 105, 110, 110, 110
    2b) 80, 90, 90, 90

    10 min skill work on rings

    Conditioning WOD – 12:19…burpees were slow today

  35. In the AM:
    7-5-3, Muscle ups w/ 30 sec rest for time
    HBBS last set @ 345×5
    heavy Good Mornings
    GHD sit ups
    Back extensions w/weight

    In the PM:
    HSPU, 30 sec rest for time

    Then hit the Conditioning WOD

    I think my Judge Said 11:40, I’ll go back and retime myself in the video though. I had a judge watching close to make sure I hit the standards. The full extension of the arms at the top of the burpee actually slowed those down a lot I found. Kept about a 1:45 or below row split at the end. Rope climbs I think were done in 3:30. Shoulders were absolutely smashed on the burpees, the 45 HSPU right before may have had something to do with that.

  36. Hi 🙂 First off: I would like to say I have been crossfitting/outlawing for 1 month and I LOVE IT 🙂 I have a LOT to learn but everyone is SO helpful!
    Second off: I wanted to see more ladies posting on here so hopefully I start a trend!

    Here goes!

    Back Squat 125, 135, 145, 155
    Rows: 85lbs
    FS: 95, 105

    SKipped Ring HSPU to learn how to Rope climb before the conditioning 🙂

    3 Rope Climbs 15′
    7 laying on the floor pulling myself up to standing
    75 burpees
    500m row


  37. 1) 250, 270, 290, 310
    2a) 155, 175, 195, 195
    2b) 185, 210

    HSPU – 2×10 UB, then practiced ring dip to RHSPU, then did some MU to RHSPU transitions

    WOD – 8:22 nice and steady never redlined

  38. 1) 250, 285, 305, 330
    2a) 185, 205, 205, 205
    2b) 135, 135, 135, 135 (worked quality and speed)

    Skill – Already have them. Did some work.

    Conditioning – 8:18
    -Didn’t stop on the burpees. 75 seemed easy after doing 100.

  39. conditioning: 11:01 ; rope climbs smoked my arms and shoulders which made burpees hell. Disappointed in the time but oh well.

    Skill work: did a few ring HSPU. Had trouble keeping a strong core and spine on the movements. Need to keep working on these.

  40. 1) LBBS – 160, 170, 180, 195
    2a) 135, 140, 145, 150
    2b) 145, 160

    Skill: I love Ring HSPU. Did 3 sets of 7 unbroken and moved on.

    Considering I suck at rope climbs, felt good on this. starting to get better and continually need to work to get better at multiple rope climbs for speed. I guess that’s what get for being short. My Tommy v time last month was freaking so slow so to be getting better and much faster is awesome.

    MFS – 2, 4, 5 shoulders are fried from the past few days. Great day of training.

  41. 1) 205, 220, 235, 250
    2a) 155, 165×3
    2b) 155, 165×3
    Got my first ring hspu tonight, ended up getting 3 in a row! Thx, to Josie Parsons for the coaching tips!
    Conditioning- 9:25

  42. Back Squat: 190/205/220/235
    Rows: 135/145/145/150
    Front Sq: 145/155/155/155

    HSPU..5 sets of 3 ring hspu

    Conditioning: 12:32 Rope climbs took longer than I would’ve liked…I am ok at these but need a bit of work. Burpees unbroken. Row in 1:55, was pretty beat from the burpees. Overall felt like a great workout.

  43. So 5th day in a row coming after the training camp is starting to take a little toll. Still feel alright, but ready for that rest day on Thursday.
    1) 235, 255, 275, 295
    2a) 180, 190
    2b) 185, 205, 205, 205

    Skill; First time working on ring hspu. After a couple attempts trying to get up finally got up and was able to do 8 ub for 3 sets. Felt pretty good using my feet on the straps. Then spent about 5 mins working on walking on my hands. Trying to lock in on what EA and Alicia showed everyone at the training camp. Thanks again ladies because I was able to walk even further than I did on Saturday.

    Condition; 12:30. Burpees slowed me down. I just gotta get past the fact that burpees fuckin suck and just mentally prepare myself to destroy them.

  44. Strength
    2b)185-215-215-215(Didn’t do my math right was supposed to do these at 200)

    9:04 Should’ve pushed it a bit more on the Row.

  45. Strength:
    1) 120.25, 130, 138, 148
    2a) 90
    2b) 102, 110, 110, 110

    12:23- Burpees were really slow, had more in the tank

  46. 1. 155, 165, 175, 185
    2a. 135, 135, 145, 145
    2b. 125, 135, 135, 135

    All EASY!! Next time, I’m going up on bent over rows.
    My back starting doing that stupid thing it does, though–not happy with that–icing right now.

    Skill: Did six ring HSPU with bands. I had to have somebody help me get up and I wrapped my feet. My shoulders are shot and I didn’t feel safe doing any more of them.

    Conditioning: 14:25
    Didn’t really get in a rush on the rope climbs. I felt really weak–grip still weak from yesterday–and I felt like I was going to fall off the rope a couple times. I was going back and forth with different techniques. Probably took at least 7 minutes to do them–maybe more. The row took me right at two minutes–it was hell on my quads. Burpees weren’t terribly quick, but I never stopped on them. I was pretty happy with that considering my 100 burpee time was atrocious two weeks ago. Lately my metcon has been terrible, and I usually take too many breaks. Tonight was better.

    MFS 2/5/5 grip is really fatigued

  47. Strength

    2a) 315 all sets
    2b) 245-265-265-265

    Skill: Done

    Conditioning: An embarrassing 15:29

    Legs and arms began to cramp after the 3rd rope climb. Finishing this one was tough due mainly to almost no sleep the night before.

  48. BS 215-240-255-265
    bent over rows .. 205 and 215
    FS 165-175-175-175
    ring HSPU still awesome!

    WOD 10:27 judged

    accessory work 150 DU for time 2:02

  49. 1) 205,215,230,245
    2a) 135,145,155,165
    2b) 150,160,160,160
    HSPU- 3 doubles and 3 singles

  50. 1)225 245 260 276
    2a)185*4 should have done 205
    2b) 175 185*3 felt good

    30 rope pullups
    75 Burpees
    500m Row

  51. Squat 5x 265, 285, 305
    Row 5x 135, 165, 185, 185
    Front Squat 2×205

    Skipped everything else due to time

    M/F/S 3/3/6

    Had to slightly reduce volume and drop everything except but strength work to get this done yesterday in about 20 min. Easy.

  52. 1) 195 210 225 240
    2a) 165 175×3
    2b) 165 175×3

    Forgot about HSPU work

    10:20 subbed 100 DU’s for row.
    So sick of doing burpees. wrist still not feeling good. Rows bugging it a lil.

  53. 1) 220, 235, 250, 270
    2a) 135 x 4
    2b) 165, 180 x 3

    We did a couple partner WOD’s at the gym instead.

    “The Break-up”
    Min 1:
    1 Push Press (125/85)
    1 Burpee
    Min 2:
    2 Push Press (125/85)
    2 Burpees
    *Note- Both partners go at the same time. As soon as one fails, that’s the end, and where that partner failed is the score.

    Rest 10 mins, then:

    “The Make-up”
    6 rounds of:
    Part A:
    5 Squat Cleans (125/85)
    10 Pull-ups
    Row 200 meters

    Part B: Max L-Sit
    *Note- One partner does Part A while the other partner rests. During their rest period, the partner will complete 1 Max L-Sit. Partners alternate rounds, and the total L-Sit time is subtracted from the overall time.

    For the first portion, my partner and I got to 7 rounds + 9 reps. I did it Rx’d and she used 45#.
    For the second portion, we cut it down to 2.5 rounds due to time, so I went 3 times, and she went 2. We subbed 10 Box Jumps for the Row, and both of us did Tuck Sits. Our final time was 5:16 after taking away 1:22 for the Tuck Sits. I used 125, she used 55.

  54. 1. 200, 215, 225, 240.
    2a. 155, 165, 175, 185.
    2b. 165, 175 (felt strong here)

    No time for anything else. Long day at work.


  55. 1. 155, 165, 177, 192
    2a. 92 all sets
    2b. 116, 126 x 3

    Ring HSPU: got 8 total….sets of 2 and 3

    14:28 I’ve never done burpees so slow before. My back started hurting pretty bad during the burpees which caused me to stop several times. I didn’t realize till after the workout how bad I had hurt it. I could barely get up off the ground……needless to say I will be taking a few days off and am hoping it is better by the open.

  56. Doing this a day late. Will get Wednesdays workout on Thursday.

    1) 280, 300, 325, 345 (felt really heavy)
    2a) 165, 185, 195, 215
    2b) 195, 215, 215, 215

    Ring HSPU – got 10 in the time, basically felt like I was doing ring push ups while dangling upsidedown

    Conditioning – 12:52 (i did a 700 meter run instead if the row. Thr burpees crushed me, I was moving so slow!)

  57. Feb 16

    1) 255, 280, 300, 320
    2a) 225, 225, 225
    2b) 225, 225, 225

    Ring HSPUs. Worked on hollow position mostly.

    My burpees were the shit! Best they’ve EVER been (not joking). Been watching EA, JayRhodes, and Irving Hernandez vidoes. Learning a lot.

  58. 1) 230, 250, 265, 285
    2a) 165 x 8 x 4
    2b) 225 x 5 x 4

    Ring HSPU – Did 3 sets of 7, felt good/easy.


    Didn’t have a ton of pop in the hips for the burpees after the SQThr yesterday. (switched days to have a training partner past few days).
    Good day though, row was a bit slow also, usually easily between 1.42 and 1.45 — today I was 1.48-1.50…annoying.

  59. 1. 270, 290, 310, 330. Felt solid
    2a) 155, 165, 185, 195. May have been able to go heavier, was focusing range of motion
    2b) 190, 205, 205, 205

    Completely blanked on the ring HSPU’s, shoulders are pretty beat up so not doing them probably wasn’t a bad idea.

    Conditioning: 9:50
    Rope climbs felt solid, finished in a little under 3. Burpees were SLOW. Not sure if getting fully extended was what did it or if I just wasn’t moving fast enough. Got on the rower at just after 8 and finished the row holding just under 1:45.

  60. Finally got to this conditioning, a little behind…
    10 rope climbs
    75 burpees
    500 m row

    12:56 could have cut this down by taking less time in between rope climbs and faster burpees I guess….I liked this metcon though!

    Hang Snatch w/ full Squat: 65 for all….really like doing these
    Snatch High Pulls: 85 for all, should have gone heavier, not sure why I didn’t
    Behind the Neck Push Press Snatch Grip: 65, 70, 75, 80 should have gone heavier on these also…still scared to push it with my previous neck injury

    Did this days strength work on the previous day, but here are the #’s
    BS: 95, 95, 100, 110
    FS:75, 80, 80, 80
    ROWS: 75, 80, 85, 95

  61. 1) 200-215-230-245
    2a) 185×4
    2b) 160-175×3

    Skill-skipped, no rings

    Conditioning: 21:15 w/5×5 strict pull up t2b substitution and 50 45 lbs sdhp for the row

  62. 1) 205/220/235/250
    2a) 115 (really should have gone heavier)
    2b) 165/175/190/190

    Skill: Good at these, so worked on stringing together mu to hspu on rings

    Conditioning: 10:02.
    could have pushed harder through burpees.

Comments are closed.