Well, I’m on a train, on the way to FLA, so you’re not gonna get a super-amazing post. You will, however, get a pic of Ty Hanson’s amazing sled:


A pic of Elisabeth with my dad:


And a pic of Jason Hoggan’s amazing new NIKE shoes:


WOD 120221:

BB Gymnastics

1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

*After completing the above piece rest 5 minutes, then:

5 minute AMRAP of:


Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.

108 thoughts on “120221

  1. Hey Rudy and outlaw community. Love the programming here! I’m new…
    So, shut yer hole is totally acceptable. I will learn. For the BB work, is 1a and 1b the same weight for both parts of each? So, the same weight for the push and split in 1b?


      • After re-reading your post, I may have answered the wrong question. So… the weight between 1a and 1b can differ. The weight between push jerk and split jerk (or power clean and hang clean) will be the same, because these movements are done unbroken. Once you power clean, your return directly to the hang position and begin your hang clean (after the push jerk, bar returns to shoulder for split jerk). Dropping bar before both movements are completed = F.

  2. Couldn’t get today’s workout in due to an 18 hour work day. So for tomorrow should I do today’s to get the squats in, or…..any thoughts.

  3. Okay, so my left achilles has been pretty sore the last four days or so, thinking it’s from a shit ton of box jumps and double-unders. Just wondering if anyone has had any experience w/ this. Should I just avoid du’s and box jumps as much as possible or would a good warm-up and post-workout icing possibly do the trick? Any ideas?

    • If your Achilles is sore, do not jump. At all. Your shit could pop.

      What have you been doing with a shit ton of box jumps and double unders? We did some on Saturday but there hasn’t been a lot otherwise. Just curious if you’re doing more on top of this.

      If it is still sore tomorrow, do not do the DU’s in this workout.

      • Yeah, that’s what I was afraid I was going to hear. I’ve been subbing double-unders for runs because I do most of my workouts at home and usually don’t get them in until pretty late at night. Dark sidewalks w/ ice and a clumsy runner don’t mix. Also (kicking myself for it now) did a competition last weekend that left me pretty beat up. So yeah, not doing myself any favors. Just crazy because I’ve NEVER had this problem before. I did do a wod w/ double-unders in my oly shoes for the first time last week. That might have been a mistake…
        Thanks for the advice! Hopefully du’s won’t show up in the Opens for another week or so!

    • Achilles is nothing to joke with. Don’t do running or jumping until it’s gone! Doesn’t have to pop, but could also get chronicle, that’s nothing you wanna have, believe me!

    • Erin, you should go to mobilitywod.com and just do a search for “achilles.” KStarr’s made some videos that could help clean up your junk and speed your recovery.

    • Erin, I have had chronic Achilles Tendonitis in my left ankle for about 3 years. The bad news is that it won’t go away. The good news is that it hasn’t prevented me from doing ANYTHING in CrossFit. I even went to a surgeon, got a bunch of Coritzone shots, even got put in a cast for a month…nothing worked…as soon as I ran or did a box jump or DU, it came right back. So this is what I do and it has worked fine….I ICE IT EVERY NIGHT…no joke. For at least 20 minutes. If it is really sore, I massage it and roll it out on a foam roller or even Lacrosse balls but mostly just manipulating it with my hands…like a physical therapist would do. I stretch it thoroughly, and then ice it. I also warm it up before I wod…do some stretches…walk and skip lightly, do singles with the rope, and do the calf/achilles stretches against a pull up bar pole or the wall. Hopefully it will go away, but if it doesn’t, you can work through it, you just have to take very good care of it…good luck!

    • I checked out KStarr’s mobility for achilles and will be doing that along with icing and a good warm-up. Also will be avoiding any jumping for a while.

      Thanks so much for the advice everyone!

  4. 1a) 242, 242, 242, 242, 231
    1b) 198, 225, 209, 209, 209

    2a) 176
    2b) 253

    = 8:10
    PP and OHS were done more or less at same pace. The DU’s were the joker. Didn’t do 50 UB in any set, but still quite happy with the turnout. Was afraid i was going to fuck this up big time with the DU.

    Pretty tired and sore in my upper back, my hamstrings and ass after yesterdays WOD.

  5. BB Gymnastics:
    1a. 135, 140, 140, 140, 140
    1b. 125, 130, 130, 130, 130

    2a. 125, 115, 115
    2b. 160 for all

    Conditioning: total work time = 7:01
    (1:37; 1:50; 1:46; 1:48)

    Strict HSPU – 7 (the shame!)


    • Thanks for the site! I bookmarked it to save myself from future frustration. Even though, in some ways, these videos were an awesome morale booster that led me to think myself a genius for a brief moment in time.

  6. 1a) 185, 205, 215, 225, 230

    1b) 165, 185, 205, 215, 215

    2a) 175

    2b) 255

    Conditioning – 1:21, 1:30, 1:27, 1:40
    total time 5:58

    5 min AMRAP HSPU – 21

  7. 1a) 235, 240, 245, 250 (F HSC), 250
    1b) 255, 260, 265, 270F, 270
    2a) 165, 135, 145 (started too heavy)
    2b) 325 for all. So heavy.

    Total 9:35

    Failed 15th rep of overhead squat in 3rd round. Metcon was fine, shoulders were exhausted.

    7 hspu – I did elbow to middle finger width because I don’t know what elbow to elbow means.

    Really happy with the first part, not happy with the conditioning.

  8. 1a) 165, 165, 170, 175, 180
    1b) 155, 165, 170, 175, 180
    2a) 180 for all
    2b) 225 for all (slightly higher than 120%)

    This was a disaster…still working on getting my OHS back after my knee issues. Dropped the weight down to 95#.
    Round 1: 3:01
    Round 2: 2:58
    Round 3: DNF
    Round 4: over 5 min…ugly and broken OHS

    Felt the knee a little, but nothing like I used to.

    5 Min AMRAP strict HSPU…utter fail…0

    Any tips for getting better at these or is it “just do more HSPU”?

  9. 1a) 115, 135, 140, 145, 145 -limiting factor was my power clean. HSC was easy.
    1b) 125, 135, 145, 150 (ugly push jerk), 150

    2a) 105 all sets
    2b) 185 all sets

    7:03 – all sets UB – 1:45 ave each round

    • I know this may be a really dumb question, but I’m asking anyway… Is the power clean typically the limiting factor or did anyone find the PC the easier of the two lifts? Just curious. I always struggle with PCs. I’d rather SC any day.

  10. 1a/b) worked up to 255# on both. Could feel my wrist getting uncomfortable if my form was off at all, so I stopped.

    2a) 175#
    2b) 315#

    — 6:10 total working time

    — 25 on fists.

    M/F/S – 2/5/5

  11. 1a. 155, 175, 195, 215, 225 (#10 Hang Squat Clean PB!)
    1b. 155, 185, 205, 225, 235 (#20 Push Jerk PB!)
    2a. All sets at 155
    2b. 285

    Conditioning @ 95lbs:

    HSPU: 29…

    Decided to do this after all, after a ring series wu my shoulder felt better. Went with scaled weight to not risk anything, could prob have done it rx’d but good feeling to not get crushed by this one.
    Happy with the PB’s, not the prettiest but feeling strong!

  12. BB Gymnastics

    1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest 75kg (still recovering from elbow injury which limits my squat clean receiving position on one side)
    1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible 80kg
    2a) 3×5 Flat Footed Clean Hi-Pulls – 60kg
    2b) 3×5 Dip Squat @ 97.5kg

    Conditioning (pain threshold training)

    4 rounds for total working time of:

    15 UB Push Press @ 35kg
    50 Double-Unders
    15 UB OHS @ 35kg

    *Rest 2 minutes between each round.

    Total working time= 10:50 minutes

    Good shout checking my ego and going with the weight I did as this allowed reps to go unbroken and no burpees at the end.

    5 minute AMRAP of:


    = 7 Reps (PB as I usually SUCK at strict and was pleased after the beating my shoudlers had taken from the above)

    M= 7 F= 3 S= 3

  13. PC+HSC 165,185,195,205,205

    CHP+DS 235 and 255 respectively for all rds

    Conditioning: Did it as an AMRAP 20 of working minutes due to time restraints and physical abilities No punishment for broken sets

    3 rounds + 15 pp and 26 DU

    DU felt much better today, I’m getting used to doing them while in the red zone
    OHS’ was like the movie alien except with my legs not chest
    PP just all around sucked

    Snatched to OHS and cleaned to PP every time I picked up the bar, wasted a lot of time missing snatches, this is 70% of my snatch 1rm I should have scaled

    Attempted amrap 5 hspu, got 3 strict and a mix of time restraints and fatigue cut me short

    m/f/s 5/6/5

    Summary: I’ve got to start scaling these workouts to avoid burnout or injury, I’m not quite at the level most of you are at but as they say “Steel sharpens steel”

    Any advice on scaling, whether I should, how to, etc.. would be much appreciated

  14. Wasn’t sure at all how it would shake out so I started pretty conservative and worked up.

    1a) 225, 235, 240, 245, 250 (hang squat clean PR)
    1b) 225, 235, 240, 245(1), 245

    2a) 185 for all
    2b) 300 for all

    6:54 total time (1:28, 1:36, 1:40, 2:10)

    All Push Press and OHS unbroken. Fell apart last round on double unders, shoulders were toast.

    Ran out of time for HSPU- will do later.

  15. 1a: 155/160/165/170/175
    1b: same as above
    2a 135 (first time doing these, stayed light but brought bar high
    2b 205

    Conditioning: Total Time: 11:55. Was slow but unbroken on the reps. Had to take rest time before the OHS on each round. But OHS felt good today. Oh, scaled to 95 as my OHS are a bit shaky.

    17 HSPU

  16. Was pretty jacked to see power clean come up…..as soon as I saw it I said to Lace “if I wake up feeling like this, I’m going to power clean 300”

    1a) 255, 265, 275, 290 PC + f (lost the hook grip and couldn’t get it back), 300 PC (PR by 10# – FUCK YEAH)

    1b) 245, 255, 265, 275f, was jacked about the 300 PC and completely forgot the last set.

    2a) 155 for all
    2b) 315 for all


    6:59 total working time

    1:39 (DU’s broke a couple times….)
    1:55 (DU’s broke again a couple times, then I stopped for some reason at 45 and had to pick up the rope again)
    1:44 (all UB)
    1:41 (all UB)

    I’m better at doubles when I’m tired…..anyone else get that?

    Completely forgot about the HSPU…..having a forgetful day I guess.
    We’ll say I did 1,000.


  17. BB Gymnastics
    1b)135- Next 4 sets just did 1 PJ at 155. Split Jerks hurt my shoulders idk what the issue is


    Conditioning(hope my splits are accurate)
    1) 2:03
    2) 1:54
    3) 2:13
    4) 2:42
    Total working time 8:52

    5min AMRAP
    3 HSPU.Shoulders had nothing to give

    M/F/S- 4/2/3

  18. this is my 2nd day of The Outlaw Way
    1a. 165, 165, 185, 185, 185 185# =PR for hang squat clean
    1b. 165# for all
    2a. 165#
    2b. 205# seems I should have gone much heavier
    11:38 total working time-OHS were terrible and I had to drop 4 times. Damn 80 burpees sucked

    HSPU-27 reps

    In other words, today really kicked my ass. But I love it.

  19. BB Gymnastics
    1a) 5×1 1 Power Clean + 1 Hang Squat Clean – 90, 95, 100, 105, 110kg F HSC @ 110kg.
    1b) 5×1 1 Push Jerk + 1 Split Jerk – 90, 95, 100, 105, 110kg F PJ @ 110kg.
    2a) 3×5 Flat Footed Clean Hi-Pulls – overestimated set 1 and did 120kg too low, then 2 x 5 @100kg.
    2b) 3×5 Dip Squat @ 130kg.

    Conditioning (pain threshold training)
    4 rounds for total working time of:
    15 UB Push Press 52.5kg
    50 Double-Unders
    15 UB OHS 52.5kg
    1 = 2:03 UB BB work
    2 = 2:12 UB BB work
    3 = 2:38 OHS broken 9/6
    4 = 2:52 UB everything but slow and painful to keep the bar up and moving

    MFS = 574

  20. 1a. 205-225-240-255-265 (fail)-255
    1b. 225-245-255-265-275 (fail)
    2a. 135-155-175
    2b. 320 (whoops did this based on 275 not 265)

    1. 1:26
    2. 1:35
    3. 1:42 (broke DU’s 1x)
    4. 1:37 (broke DU’s 1x)

    20 Strict Ring HSPU

  21. 1a) 205, then 225
    1b) 195,205,then 215-failed on Split Jerk on last two
    2a) 185
    2b) 265
    1:57, 2:16, 2:06, 2:44<-failed on 13th OHS…
    Total time: 9:03
    20 Burpees: 1:30
    2, then did negatives…shoulders were fried.

    shoulders were limiting factor on speed through the metcon.

  22. 1a.) 125
    1b.) 125
    2a.) 85
    2b.) 150



    Total: 7:27

    Wil do HSPU later

  23. 1a) 85, 115, 125, 135, 135

    1b) 85, 115, 125, 135, 135

    2a) 115

    2b) 165

    Conditioning (subbed hang cleans for OHS, because I did a ton of those yesterday)
    1:31, 1:33, 1:36, 1:39 Total time: 6:19

    5 min AMRAP HSPU – 45

  24. 1a) 135, 145, 155, 160, 165F should have gotten that but didn’t try twice
    1b) 135, 145, 155, 165, 170F same as above- didn’t try twice
    2a) 115, 120, 125
    2b) 205

    7:33 total time
    1:47, 1:51, 1:48, 2:07

    Strict HSPU: 46
    Omg my shoulders were fried by the time I got to this.

    MFS- 3, 5, 5

  25. Big props to Rudy: go to CrossFit Games site and search (CrossFit Paragon elite ninja training)! Mucho thanks to Outlaw for getting us all ready to throw down!

    1 a) 205 b) 205
    2 a) 115 b) 265

    Condition: 7:24, all bars unbroken, f@&:$n du’s!
    HSPU: no time

  26. 1a) 205-225-225-235-235
    1b) 205-225-235-225-225 left shoulder still feeling shaky. Couldn’t push the weight like I normally would.

    2a) 3×5@225
    2b) 3×5@275

    Good shit

    AMRAP – “Mark it a zero, Dude.” Pure fucking agony getting inverted. Gotta see somebody about my shoulder.


  27. Fuck this day. Not even worth posting. I literally felt drunk, or totally stoned or something the whole time. No clue what happened to me today but it was pretty clear my brain and body were not friends.

  28. 1a & 1b) worked up to 245#
    2a) 155,185,185#
    2b) 295#

    Conditioning: 1:17, 1:25, 1:32, 1:55 dropped bar on 9th OHS (FUCK!)
    6:09 total time

    HSPU: 13 shoulders done!

  29. 1: 265…not a good day for me on this lift
    2: hit ugly 300 push jerk/press (it was a hybrid) missed split
    3: 225 across board
    4: skipped
    1:16/:18/:18/:20….5:12 total time

    26x hspu

  30. 1a. 185, 205, 225, 235, 245(f) 235 – 10# PR for PC
    1b. 185, 205, 215, 225(f) 215, 215 – 10# PR to PJ
    2a. 155, 175×2
    2b. 260

    WOD – 9:01

    HSPU – 17

  31. 1a)185,185,195,200,205(F on PC),205 Pretty happy with this, it seams my cleans have been bad lately and today the squat cleans were easy.
    1b)155,185,195,200(F on PJ),200,200
    2a)155×3 hard to stay off toes.
    2b)255 That shit was heavy. F you strong mufuckas.

    Conditioning: 1b was about as much as my shoulder could handle so I did our gyms WOD…
    For time:
    Run 800m
    10 Deadlifts 185#
    10 Box Jumps 24#
    10 OH Walking Lunges 45#
    10 Box Jumps
    10 Deadlifts
    Run 800m

    -8:14 Should have been sub 8. Last run was pathetic. Needed someone to race.

    2/2/4 (Shoulders still jacked. Really hoping there aren’t pullups or T2B in first workout)

  32. 1a) 135, 155, 165, 175, 185 ( failed squat clean)
    1b) 135, 145, 155, 165, 175 (failed split jerk behind me)

    Conditioning subbed airdyne for d. Unders & did way too many cals at first… Oops!

  33. 1a.) 165: 170, 170, 170, 170
    1b.) 165:165:165:165:165f

    All of this felt horrendous. I had no pop in me, and felt stiff.
    Skipped part 2.

    WOD total time was 8:28. First three rounds everything unbroken. Round 4, DU’s went to shit.

  34. 1a) 185-205-205-205-205
    1b) 155-185-205-205-205
    2a) 155-155-155
    2b) 225-245-245
    Conditioning – 13:51
    Strict HSPU- 19

  35. 1a) 185 205 215 230 240(pr power clean, tied hang clean pr)
    1b) 185 205 215 215 215 wrist felt a lil unstable so I kept it there.
    2a) wrist didn’t like these did one set 135
    2)b 275.

    Scaled used 95#
    1:50 2:02 2:10 2:07
    Did first round DU’s unbroken! Might be getting used to new rope.

    HSPU: 23
    1/2/2(prob cause I didn’t do yesterday conditioning)

  36. 1a)155,-,160,165,170

    2:52 1 drop UB double unders!!
    5:01 3 drop

    i told my self that when i started if i had to drop the bar 3 times on one exercise that was the last round. good thing to because i could barley hold the bar overhead for the squats anymore. my shoulder strength is my weakest link.

    80 burpees in 7:32

    strict hspu
    12 w/#2 band

  37. 1a) 185, 195, 205, 215 (pr on power clean), 223 (13# pr on power clean, missed the hang clean)- pulls felt great tonight
    1b) 185, 185, 190, 190, 190
    2a) 135
    2b) 221
    Conditioning- 9:56 total time, one drop on second round of ohs
    Hspu- 12

  38. 1A) 275
    1B) 305, 310, 315, 320, 310

    Skipped 2A and 2B due to time.

    1:10, 1:10, 1:16 (2 falters on DUs), 1:17 (1 falter)

    Total Time: 4:33

    MFS 146

  39. Cleans: 185-205-225-235-245
    Jerks: 185-205-224-245-265

    Pulls: 155
    Jerk Dips: 315


    Felt good today! Should have went heavier on cleans. No confidence!

  40. Tweaked my knee catching a split jerk. Nothing major but shut a few things down.
    1a. 225, 230, 235, 240 (missed squat)
    1b. 195, 205 (pressed out), 205, 215 (tweaked knee catching split; failed it). Stopped 1a&b after this.
    2a. 165
    2b. this bothered my knee for some reason, skipped it.

    1:55, 2:03, 3:00, 2:50. 9:48 total Unbroken on the barbell stuff and unbroken first 2 rounds of DU, my OHS are just fucking slow as shit. A year ago I couldn’t even do half this many reps at this weight so I’m happy with the improvement.

    HSPU – 24. Push press took it out of me but I still felt like I half assed this.

  41. BBG:
    1a) 185,205,225F,225,235F,235F (all fails were on the HSC; I was getting out on my toes)
    1b) 195,215,225,235F,235F,225 (failed PJ on 235 sets)

    2a) 165,165,165
    2b) 275,275,275 (I did more of an explosive dip squat; watched the catalyst vid after, oops)

    1:24, 1:26, 1:30, 1:36 = 5:56 total working time

    No HSPU due to time

  42. Felt damn good on the Barbell Gymnastics today.
    1a) 185, 205, 215, 225, 235
    1b) 185, 205, 215, 225, 235
    2a) 155, 155, 155 (extremely weak on these)
    2b) 280, 280, 280

    I didn’t do the conditioning. Body was torn apart.

  43. BB G 1a/b 145/145 165/185, 190F/200F 190/200
    2a/b 135/240, 155/240, 155/240
    Did WOD as RX but did 3 rds, kinda , total time was 15:09, so 11:09 of work
    Also failed to do my 40 burpees, so I suck, but oh wait, I also only managed 1 strict HSPU, two more attempts yielded 0 on both, so spent last two minutes practicing with bands to get good form.
    All in all second day on the Outlaw Way felt great.

  44. 1a) 100kg, 110kg, 115kg, 120kg, 125kg
    1b) Same as 1a)
    2a) 60kg, 65kg, 70kg
    2b) 330lbs

    1a) OHS were sloow on the first round felt better after
    1:45, 1:50, 1:57, 2:05
    7:37 working time

    HSPU’s: 16 or 17, shoulder = done. Ugh, wasn’t sure about hand width so went pretty narrow, definitely tougher.

  45. Pulled my left calve muscle last week fucking around and therefore working on one good leg.

    1a) 185# for all 5 sets. Really trying to focus on second pull cause I suck at it hard.
    1b) 135# for all 5 sets. Buddy has no racks so I stuck to low weight and focused on technique. PR is 265 but it looks like shit. No sense in trying to go that high if it looks like shit.
    2a) 225# first time I’ve ever done this. I recorded myself and notice that Im slow as shit on pulling working on that. Might be a new favorite exercise of mine.
    skipped 2b)

    1a) scaled to 95# calve felt like shit which made double unders on one leg next to impossible. Fuck it though cause I still finished. Each round took me about 2:30 press and OHS UB, double unders sucked.

    Skipped the HSPU my shoulders were fried by that point.

  46. Had to do this one in reverse order today due to limited space.

    Conditioning – didn’t do du’s because of achilles pain but decided not to sub anything either so just did push press and ohs.
    Total time was 4:11 (1:03, 1:00, 1:04, 1:04) WITHOUT DU’S, so don’t anybody go thinking I’m a crazy badass or anything.

    HSPU – 9 …pretty sad

    then did:
    1a) 135, 135, 145, 155, 165 (failed hsc, lost grip)
    1b) 135, 135, 145, 150, 155 (should have gone heavier)

    no time for the rest

    mfs: 4/5/3

  47. Worked out at a gym that is not a CF affiliate today.

    5×1 1 Power Clean + 1 Hang Squat Clean

    5×1 1 Push Jerk + 1 Split Jerk
    Could have gone heavier, but stuck in a squat cage with metal plates; it was weird.

    3×5 Flat Footed Clean Hi-Pulls
    Only bumpers available forced me to use 135; too heavy to get to chest height, but did the best I could with the weight.

    3×5 Dip Squat
    205 across

    Conditioning (pain threshold training)
    Double unders were terrible for some reason. Don’t know if it’s because it wasn’t my rope, or that I had to DU on carpet, or I was just having a sucky DU day. All BB work unbroken, but the DU were all over the place.
    2:08, 2:29, 2:38, 3:02

    No time for the HSPU.

  48. 1a) 225, 235, 245, 255 power miss squat clean, squat clean from floor, 255x power, miss squat clean
    2a) 225, 235, 245, 255, 255 did 2 split jerks instead of 1 push jerk–never really learned push jerk

    2a) 185, 185, 185. Weak here
    2b) 295, 315, 335

    Metcon: 1 round in 2:00, rest untimed. 🙂 subbed tuck jumps x30 for DUs
    Extra midline: pull-throughs x 150 pounds x 25, 25, 25

    M/F/S 2/2/4

    Back feeling significantly better; very happy about that. 245 probably = best hang squat clean. I need to get used to doing jerks with a belt. Jerks feel easier without a belt (turnaround is less awkward somehow) but squat cleans are easier with one.

  49. 1a-185,195,205,215,225f p.clean got the hang clean
    1b-155,175,185,195,205 f push jerk

    scaled to 75#
    11:01 total work
    1 penalty last round of OHS


  50. 1a. 165
    1b. 165

    10:something BB work unbroken, DU’s are still a weak point.

  51. 1a. 185 1b. 175
    2a. 205 2b. 245

    Metcon – (DNF’d in 2nd round due to a knee issue which started earlier during the strength portion) Round 1 – 2:45

    Left the gym in pain.

  52. 1a)185

    conditioning: all ub, rx 16:50 I can’t remember struggling so much with double unders. Maybe the tiredness from the push press?
    hspu: 16 sissied out, wasn’t really pushing it

  53. A1: 185, 205, 225 (PR), 240 (f)
    A2: 185, 205, 215 (f), 215, 225
    B1: 155, 165, 175
    B2: 270
    2:32, 2:41, 2:45, 2:41 @ 95# = 10:37

  54. BB Gymnastics: 135 lbs on all movements. I’ve been dealing with an issue with my right shoulder when I attempt heavy jerks. No problems with push press, though.

    Conditioning: 1:42, 2:25, 2:25, 2:31

    Total Time: 9:03

    Skipped 5 minute AMRAP of HSPU

  55. BB Gymnastics

    1a) 205#, 215#, 220#, 225#, 230#F-HSC

    1b) 195#, 205#, 215#, 220#F-SJ, 220#F-SJ

    2a) Skipped – Short on Time

    2b) Skipped – Short on Time

    Conditioning (pain threshold training)

    12 mins 56 secs | (3 mins 14 secs) – Broke @ 10 OHS, (3 mins 11 secs) – Broke @ 13 PP, (2 mins 41 secs) UB, and (3 mins 50 secs) – Broke @ 10 PP and 10 OHS

    As soon as I finished I had to start teaching class

  56. 1a) 165-170-175-180-180
    1b) 155-165-170-170-170

    2a) 135-165-165
    2b) 205-205-205


    used 75lb bar

    all sets unbroken
    1st 2 sets of doubles took me probably 4 mins each
    last 2 around 1min

    5 HSPU

  57. First Day!!!!!

    1a. 115
    1b. 115
    1c. 135


    Lots of HSPU’s, lost count with all of the screaming.

  58. 1a) 195
    1b) 195
    2a) 145 (first time doing this movement, felt a bit awkward)

    Total Time: 15;29 (no burpees were done, needed new clavicles after this one)

    Didn’t have time for hspu

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