There are very few men in the world that I respect. Dmitry Klokov, Ron Swanson, Rick Ross, Louie Simmons, Jesus, Michael Jordan, and Rowdy Roddy Piper would be just a few off the top of my head. Now… There is another.
I am officially adopting Lucas Parker as an honorary Outlaw, and from this moment on I will be rooting for him above all other non-Outlaw athletes, or at least until he shaves his beard.
Lucas, don’t shave it. No matter what they tell you, you look like a fucking super-human mutant.
This is pretty cool too:
And this:
WOD 120502:
BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.
Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#
Extra 120502:
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 3 Conditioning
For time:
30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#
Group 4 Conditioning
3 rounds for time of:
7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″
Group 5 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 DB Thrusters 40/25#
25 HR Pushups
BB Gymnastics – 75kg (165.4lbs) missed 80 behind
Strength
1a) Bench Press @ 85kg (187.4lbs) – 3/4/5 reps
1b) Single Arm DB Bent Over Row @ 32kg kettlebell
Conditioning
Had to put a 15 minute time cap due to time constraints (obviously)
got to 36 T2B’s.
MFS = 1/5/6 – bit sore but I had great craic this morning!
Outlawits,
There was a bit of a disagreement round the old water cooler yesterday regarding the snatch balance and its various derivatives which I would be obliged if people could clarify.
My understanding (based on catalyst athletics etc) is that the following are correct (please call me a retard if I’m wrong – or even if I’m right and you just fancy an auld vent);
Snatch balance = Feet start in pulling position and move to finishing/squat/catching position + there is a dip & drive
Heaving Snatch balance = Feet start in finishing/squat/catching position and do not move + there is a dip & drive
Drop Snatch = Feet start in finishing/squat/catching position and do not move + there is no dip & drive i.e. drop under the bar damn fast
My question is regarding a non heaving snatch balance (as I could not find a definition anywhere).
is it?
Non Heaving Snatch balance = Feet start in pulling position and move to finishing/squat/catching position + there is a dip & drive (so basically a drop snatch with feet movement).
I know there are other derivatives for the snatch balance but my question is regarding the above.
I’ve been using the non heaving snatch balance as defined above therefore am I doing it right?
(have I also defined the rest correctly?)
Cheers
I meant to say no dip and drive for non heaving snatch balance…
I believe a Non Heaving Snatch Balance is, by your definition, a Drop Snatch.
This has also come up at our gym. I’d like to see what comes of this.
Is the bench press a 3×1 or what rep count?
ME = max. effort!
Ich bin win n00b. ME…remembered in the shower.
haha, you see that picture of Lucas’ judge looking at him like someone just opened the ark of the covenant?
http://games.crossfit.com/article/competitors-take-diane-richmond-oval
“please, christ, don’t mess up so i don’t have to no-rep you and know what death-by-fire-beard-fury feels like”
HAHA awesome. Glad you pointed that one out for me.
Rudy, my man-crush just got bigger. Rowdy Piper was the all time best. Old school WWF. One coconut! Two coconuts!…….
BB Gymnastics:
130#, (f,f,f @135)
Strength:
Skipped due to time constraints
Conditioning:
22.31
No rope — subbed 5 strict, 5 L and 5 C2B PUs per round
T2B — ground out 10 sets of 5
Power clean — 170#
Snatch – 145# (not a good day, was a chicken shit and wouldn’t get under the bar today)
Bench – 225# 5/4/3
KB Row – 62#, 62, 72
Cond
12:41 of pain and suffering, subbed 185 for power cleans
Very sore today and planning on doing 45 minutes or so of mobility tomorrow
I think sore and grumpy Doug is my favorite. No one can yell, “F*** me!” with quite as much feeling behind it as you.
woops, meant 21:41 of pain and suffering. I’m not that fast
Zach Galifianakis is a beast, fact. Pulling for that guy.
1a) 3×265 5/5/5
1b)125lb dumbell 8l/8r
Will do the rest of the WOD later today.
Bb gymnastics
Full snatch from blocks 215#
Strength
1a) 3xME Bench press @ 305# 5-5-6
!b) 3×8 bent over row @ 70# (light but heaviest db available)
Conditioning
17;20
BB gymnastics
1) 145,155(pr), 160(pr),165(f), 165(20lb PR)
strength
1a) 215 = 6,5,5
1b) 70lb KB for all sets
condidtioning
17:06( did 185 P.cleans, just dont have 225 yet)
2/2/2
Snatch from blocks: hit a big PR @120kg
Bench press@95kg: 6,4,4
Rows@88lb
Conditioning:21:45RX
WOW I NEED BIGGER LUNGS THAT WORK BETTER
Outlaw being repped on the games front page
what what.
http://i.imgur.com/2rxit.png
BB Gymnastics 1RM = 85kg
Strength missed due to limited time in the gym today so went straight to the below
Conditioning = 27:44 as prescribed
M= 3 F = 5 S = 7
BB Gymnastics: 1RM=62.5kg just couldn’t get under 65, so annoying!
Strength: 5/6/5 @ 80kg (had a more motivating spotter on the 2nd set! First one the guy thought i was gonna fail on about 3 even though I was fine!), 3 x 35kg Row.
Conditioning: Scaled to 60kg PC. My form on T2B went to shit after the rope climbs and did them all pretty much strict. Time was 18.33. No bueno!
MFS= 3/5/8
BB
1) Snatch from blocks -> 1RM up to 185, missed 195×3 … sore from yesterday’s OHS still
Strength
1a) CGBP -> 3xME @ 235 … 4, 5, 3 reps
1b) 1-arm DB Row -> 3×8 @ 80, 90, 100
Conditioning
Couldn’t resist mainsite WOD, call me a traitor
5×3 min AMRAP, 1 min rest between sets
3x Power Cleans (135#)
6x Pushups
9x Squats
5 rds + 10 reps/5 rds/4 rds + 10 reps/4 rds + 9 reps/4 rds + 1 rep
2/3/4 -> sore overhead
bbg
1)205 no blocks pulled off 45 bumpers
no time for strength
conditioning
23:10 rx
Shoulder therapy
Conditioning 17:55 subs ring rows, 14#wb, 135 p clean
Snatch off blocks – 145
1a. 205 4/4/4 1b. Used a 2 pood, upped the reps to 12 each set
Conditioning – 19:11 (scaled power cleans to 185#)
Snatch from block
80 – 85 – 90 (failed x3)
Strength
1a) 105 kg, 6-7-6
1b) 35 kg
Cond 1
16.32
Cond 2 (group 5)
2 rounds, 5 Power snatch, 15 Thruster and 5 Push ups
BB Gymnastics
115, 125, 135, 145, 155#(F)
Felt good tho, 145# is a PR from blocks. I can tell my technique is finally getting better, I expect to see lot’s of PR’s in my near future. Dropping under the bar I felt like I was sitting into a perfect little pocket. First time I’ve ever felt that stable receiving a Snatch… lulz.
Strength
1a) 255# 4, 3, 3
1b) 70, 80, 85#
Conditioning
15:48
*Subbed in 15 Strict C2B Pullups for Rope Climbs
*Also subbed 175# for the Power Cleans my PR is only 205#
BBG
New pb off blocks and tied full lift pb at 100kg
Strength
4, 6, 4 @ 106kg
40, 45, 47.5kg
Conditioning
16:13 as rx
mfs = 234
bb gym
165 175 185f 180 185f
strength
215 – 5 3 3
90 + barbell (no dumbells so used barbell set in a land mine)
conditioning
17:56 (power cleans scaled to 205. oh the shame.)
Snatched yesterday, up to 225 without a fail
Did some DB snatch work today
Conditioning
10:58
FUCK. Took video but memory card full just past 3 min.
Off to do strength…..
MFS
2/4/6
BB Gymnastics
First thing I did was spend about 15 minutes finding a bench 1RM.
-280lbs
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.
No blocks, just subbed a hang snatch: 135-165-175-180(miss)
—————————————————————————————
Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
2×245, 3×245, 2×245
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
3 sets of 8/8 with 72lb kettlebell
————————————————————————————————————————
Conditioning
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
VERY HEAVILY scaled… I turned the first portion of this conditioning into a skill workout since I can’t do pistols OR rope climbs. Lol <-noob.
I did 20 pistols holding one foot and sitting on a stack of weights just above parallel squat depth. Then did 4 rope climb attempts (12'). Got my first rope climb ever on the 3rd attempt of the 1st round!
1st round of 4 climb attempts:
1.miss
2.miss
3.got to the top
4.got to the top
2nd round of 4 climb attempts:
1.miss
2.miss
3.got to the top
4.miss
3rd round of 4 climb attempts
1.got to the top
2.got to the top
3.got to the top
4.got to the top
————————————————————————————————
Did the following all for time:
50 T2B
*then
3 rounds of-
20 Wall Balls 20
5 Power Cleans 225
Time: 54:20 Rx'd
Notes: I felt SUPER slow motion and my hands are ripped to shreds from this week! 225 was my max about 6 months ago! lol took me FOREVER and i had a lot of misses. Looking forward to tomorrows rest day! WHEW!
M/F/S: 7/8/6
Yeah not only is that beard fucking incredible he is rockin that fur suit like a man. Looks like a mini Doug Young
RESULTS:
1) 95-115–WU–135-155(1/2 squat to rcv)-165(F)-165(full squat rcv)
1a) @200 6-4(+1 assist)-4
1b) @70. Heaviest KB aboard
Conditioning:
22:40. Weakness all around. Pistols were slow and very shaky. Numerous no reps for falling in bottom. Rope only 13ft and far too thin, unable to use legs. Pure arm pull failed by round 2 rep 2, doing lateral pulls with rope. T2B 12-10-8-10-6-4-5-5. Go harder from start. Hips just stop pulling legs up. 225 too heavy. 205(F)-dropped to 185 and still hitting as doubles. Form is atrocious. Notice arms pulling down and back, no explosion up catching bar too low. Sloppy trash.
bb gymnastics- heaviest- 195
strength-
bench 185- 5,8,5
kb rows with 70 ( heaviest I had)
conditioning- paced the beginning pretty heavily to save energy for the heavy power cleans got done with the 50 ttbs in about 9:30 and then rested a fuck load to finish all the reps. 225 is very close to my one rep max so just finishing the work was an accomplishment in my mind. I never would have thought this was possible a few weeks ago- 21:15
195 block snatch
26 reps at 205
80# lat pull
24:37 conditioning wod
#crushed, scaled to 205# pc, knee was sore from last week heavy hang cleans
BB Gymnastics
Snatch from blocks 185 (matched snatch PR)
Strength
Bench 3xME @ 215: 6-5-4
Rows 3×8 each arm @70lb KB
Conditioning
15:32
Pistols/Rope Climbs took 4:00
TTB were done by 6:00
WB/PC took forever (9:32); WB UB, did 2 PC with 225 but had to go down to 215 to finish
M/F/S-2/4/7
BB Gymnastics
Snatch from blocks 170 (PR off blocks)
Strength
Bench- 185×16, 205×8, 200×14
Rows- 50, 70, 80
Did not have enough time for conditioning
The “fake” Michael Miller uses that uses 125lb dumbells because he would rather be an outlaw then a CrossFitter.
Group 5 conditioning 130#stone all I have
13:09 who invented box jumps seriously
Sorry Mike, I thought most Outlaws were crossfitters, my mistake, I guess I’ll just go cut myself now.
Snatch: Worked my way up the regional snatch ladder as a warm up. 105, 115, 120, 125,130, 135, 140, 145, 150, 155 (no misses till I hit 155, got it on my 2nd try).
Bench: 6, 6, 5 @ 120
Bent over row: 50# all sets
Conditioning: Team WOD 2
Snatch from blocks-155LBS way below my pr
Strength
bench-5,4,3 @ 200LBS
Bent over Row-55,70,70
conditioning
18:00@ 205 for 8 reps and 195 for 7 reps (power cleans)
2/6/6
BBG:
95#
Strength:
1a)115#- 4,3,3
1b)40#
Cond.:
45 towel pullups for each rope climb (took forever)
33:44. 145# PC use to be my 1rm. 🙂
clarify rope climbs – 15 tpu per climb, 45 tpu per round.
Snatch – 215, 226, 235, 245(10#PR) FUCK YEAH!!!!
Bench @275 – 5, 3, 3
DB rows w/ 100#
Conditioning
Did Team WOD 2
Rested a little then hit the extra work
Group 3 – 10:26 slow
*Max snatch off blocks- 175, missed 185 in front
*3xME bench press@200 – 7,6,6
*3×8 one arm rows AHAP – 28kg KB
*3 rounds of
14 pistols
2 rope climbs
then
50 T2B
then
3 rounds of
20 wall ball
5 power cleans@185
-16:39-
Sean McChesney
Snatch from blocks 205
Bench light for shoulders, sets of 135
Db row 100# db
Conditioning did the first 3 rounds unbroken in around 3 mins, would of loved to do the rest because I felt amazing, however, I rolled my ankle coming off my last rope climb, fuck. Grade 2 sprain, 10 days before my regional. Gonna rehab as much as possible, could have always been worse I guess.
Snatch 225lb from blocks. (failed attempt at 230)
bench 205lb 11/7/6
conditioning: 15:00 Rx’d….power cleans were tough
snatch from blocks: http://www.facebook.com/photo.php?v=10150732859858335
not sure if this will work…made it public.
BB Gymnastics – up to 195# (PR Snatch is 205#)
Strength –
Bench at 205# – 8, 8, 6
DB – done at 105#
Conditioning – 18:10
Group 5 Extra Work – Done 1 hour later, 2 Rounds + 2 snatches
Excuses excuses… thats all dis mufucka has been putting up lately… that shit changed today… I went from a sprained MCL to an appendectomy so if finally feels good to be doing shit full force… the only thing that kept me sane was my mediocre training and working with fat ass beats everyday, joys of being a producer….
bbg:
155 – pr is 155 from 2 years ago when I started training seriously…. pr is in the bag next time this shit rolls around
Strength
1a) 135 x 10 not much experience with bench as I was a runner… paid for my school so ehh
1b) 70
conditioning
N/t as shit was people were using shit I needed and just an all out clusterfuck…
cheers,
the DUKE
shout out to crossfit harrisburg…. outlaw friendly and totally legit
BB – ate shit
Bench – 230. 7-5-5
DB, 70, 100, 100
Conditioning – ate shit.
I have found my way. I am new, but grind my training hard, and I am excited to be “in”.
BB – 170
Bench – 295 5-5-5
DB, 80, 80, 80 (all I had)
Conditioning – 21:35
Snatch from boxes 135/165/185f/185/205
Bench @ 280 5/5/4
Dbl row @ 100
Wod
no rope so did 5 mu instead….not feeling it today
20:10
No bb shoulders were tweaky going overhead.
Strength-
#275x 5-5-5
#105 rows
Cond-
18:50-t2b were slow
7/7/7 Not sleeping, finals…
Haven’t posted in a while. Going to try to get back into it.
Snatch from blocks: 185 lbs (missed 195 lbs x 3)
[youtube=http://www.youtube.com/watch?v=W5vaV6bJxHk&w=640&h=360]
I haven’t had anyone check my form in a long time, so any tips on this would be appreciated.
Skipped Strength due to time.
Conditioning: 24:12
Only subbed holding onto a purple band for Pistols. First WOD using 225 lbs for Power Cleans.
Snatch- 205 within the 10 min. Did a couple extra and got 215
Conditioning: 14:29 RX back felt tweaky so did singles for the PCs
skipped extra work 4/ strength and did a butt load of handstand pushups
BBG
205
Strength
1a) 255×8-7-7
1b) 95
Cond
19:58
2/2/5
BBG- 175
Strength – 207-4/3/4
– 70#
Conditioning – 20:25
Snatch from blocks below the knee- 225
Push ups & DB row @ 100lbs
Conditioning- DNF due to wrist strain
BB Gymnastics
175#
Strength
1a) 210# 4/4/4
1b) 97#
Conditioning
24:26
Bb. 195#
Strength
A 225-3/3 (shoulder was killing me cause I just got my typhoid shot) 200-5
B. 80# to light
Conditioning 15:?? Not sure was dead to walk to my phone an check the time as soon as I was done.
Just did strength and bench press is still not agreeing with shoulder after surgery. If anyone has suggestions let me know
155# – 9/10/13
Snatch:
205
Bench @ 205:
10-9-10
Bent over row @100:
8’s
Conditioning:
17:21
3/6/6
Snatch: Didn’t do but making up Thursday.
Bench @ 235:
9-5-5
Bent over row:
2 sets @ 90, 1 set @ 70 (we do not have anything else between 90 and 70)
Conditioning:
19:05 (Scaled to 185# on PC)
I really pussed out during the first section and I shouldn’t have scaled down so much on the PC.
BBG:
1RM Snatch (blocks) – 155,175,195F,195,205F
“DIANE” – 3:57 (DL UB, HSPU – UB,8/7,5/3/1) All kips.
Bench @ 215# – 5,6,5
Bent Over Rows – 70#
Conditioning: Total time – 17:36
Part 1 4:32
Part 2 3:38
Part 3 9:26
Everything felt good except for the power cleans. Felt very weak on those.
BB Gymnastics
1RM Snatch(blocks)-205
Strength
1a) @195# 10-9-6
1b) @100#
Conditioning
23:52 (Did Hang Cleans instead of PC, doing the 2nd team event at Regionals)
Snatch Off Blocks = 135lb, 145lb, 155lb, 165lb, 175lb (PR, Fuck Yeah!)
3 x ME Bench Press = 225 x 9, 225 x 7, 225 x 6
Bent Row = 60lb, 70lb, 75lb
Conditioning (There was some discussion about a break between each part, we assumed there was none, and smashed our way through it. BRUTAL.)
Mod PC to 205, everything else Rx’d = 19:24
I follow more often than I post, I’ll get better with that. Love to see all the success Outlaws are having at Regionals, can’t wait to be there next year :). Thanks Rudy!
Snatch off Blocks- 185, I suck
3xME Bench Press 230 x10, 10, 5
Bent Row-100#
Conditioning- “Helen” 3:20:, 3:34, 3:47 -10:41 total
Snatch – 70kg. Crap, no speed on stiff quads
Bench – 100kg x 3, 3, 3 – Crap, no strength on sore shoulders
ROW – 32kg KB – An odd feeling movement, haven’t done it in years
Warmed up to a 90kg Powerclean which felt too difficult to do in a metcon.
Practiced some BFK pullups, KB snatches and pistols then called it a night due to fatigue.
Rest day today then hit it hard tomorrow.
BBG 185
Strength 1a. Bench 205lb 9,8,7
1b. Row 70lb 12 each side. Biggest DB we had
Cond. 29.16? Brutal. Timed it but never wrote it down
Posting the day after again.
Snatch: 135# this was a huge PR for me. So stoked to break into the barrier of at least one wheel!
Bench 200# 5,5,5
DB row 2 pood
Wod: subbed 10 strict pull ups for climbs each round, did heavily assisted pistols, and lowered cleans to 185#. 19:00. Much work to do.
On a weird side note, after doing the pull ups and deadlifts yesterday my left lat has been twitching uncontrollably all day. WTF
BBG:
Snatch from the blocks 1 RM: 185.
Strength:
Didn’t “superset” these because no benches were open at first.
1) DB rows: 75-85-90
2) Bench @ 220#: 4-4-3. No spotter.
Conditioning:
Wow. Scaled to:
20 pistols
2 rope climbs (12′)
2 rounds
50 T2B
20 wall balls
5 power cleans (185)
3 rounds
22:02. I just started incorporating rope climbs, and I’m like a handicapped person on them. They ruined my grip, and spirit, for the rest of the WOD.
16 years old, male, 5’7”, 155lbs
M/F/S = 7/3/2 dehydrated
BB Gymnastics
1rm Snatch from blocks(first time using blocks) @185lbs
[youtube http://www.youtube.com/watch?v=L-mY2McB0Os&w=560&h=315%5D
Strength
1a) Bench @80% (175lbs) 10-9-7
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) 24kg Kettlebell
Conditioning
185lbs on power cleans
First day on Outlaw.
Snatch: went up to 185 from the knees
Floor press instead of BP: @275 4,5,5
2 pood KB for rows (heaviest I had)
pistols and rope climbs x 2 rounds = 8:28
T2B x 30 = 4:32
PC @225 and Wallballs x 2 rounds = 10:15
Fitness Lonnie (“CrossFit Champion of 2017”) is on outlaw. Whose next Jonathan Taylor Thomas?
Conditioning only
17:15
Rope climbs were hard. I felt so fatigued. Pistols weren’t my best, either. I did all 50 at regionals UB with no reps called back. You wouldn’t have known that watching me yesterday.
Did toes to bar 1 and 2 at a time. I planned to do 15-10-10-10-5. But, execution was a problem. It took all I had to grip AND hang from the bar.
Wall balls unbroken in round 1 and 2, did 15 and 10 in round 3.
Did only 115# on power clean. Trying to save my sternum and back, figured out my thumb is sprained, too. I’m just falling apart! Anyway, I was doing 115# UB in warmup, but had to do singles in the workout. 115 felt like 145. Happy that my back didn’t spasm until round 3, though.
MFS 2/4/7 (Hello quads!!!)
Today was the 2nd day over 100 degrees…going to be a long summer!
BB Gymnastics
165#…tied 1 rm PR for Snatch
Strength
1a) 225…3, 3, 3
1b) heaviest i had 70#
Conditioning
24:54 RX…got thru 1st part in 6:15…thru T2B in 10:00 and took almost 15 min for the last part. Pretty happy since 1rm clean is 240#
BB Gym:
1) stop at 145 due to knee pain
2a)190lb. 6,3,3
2b)80,100×2
Conditioning: 12:15 wasn’t feeling it today, rough last night at work, also FL humidity sucks. Pistols Left leg RX and UB, Right leg used a strap to assit knee was hurting.
P. Cleans scaled to 185lb
I always forget to put this I apologize, I’ll try extra hard to remember. 3/5/8
Snatch- 210lb ; 25lb PR off this blocks!
http://youtu.be/_SbuEeMqqMg
Metcon: 15:02, subd pistols and 205lb Power Cleans.
1) Sn from blocks- 135, 155, 175 fx2, 165 fx2 Way off today. Got all of them up but seemed to miss them forward.
strength
1a)265 5,4,4
1b)110# 8,8,8
Conditioning
21:00
had to run about 150 m between rope climbs and t2b
Need to work on t2b. I can string about 15-20 and then I am gassed
missed first pcl rep and then nailed the rest. Done as singles.
m/f/s
3/5/7- shoulder tired and sore from ohs
Snatch-got up to 173# easily.
1a)195# 8-7-7
1b) 65,75,75
Wasn’t really watching the clock on conditioning. Got the work done.
185# on the pwr Cleans.
snatch: 210
bench: 245# 6,5,5
db row 100#
Conditioning: 16:00
1) 130#
2a) 190#, 2/2/3
2b) 50#
11:40
4:00
Dnf
Snatch 125
bench 95# 12, 10, 8
db row 50#
Conditioning 18.47 with 125#cleans everything else rx
BB Gymnastics:
115, 125, 130f, 130f, 130f.
Strength:
1a) 175# x 3, 3, 3.
1b) 50#, 60#, 60#.
Conditioning:
22:40
Did 5 rope climbs because my ceiling is only about 12′ high.
Used 185# for the power cleans.
1) 145# wasn’t feeling it today.
2a) 225# 5,5,5
2b) 70#, 70#, 70#
21:15 w/ 185# PC
3 pos. snatcc-worked up to 145
Bench Press @ 245: 7,7,5
DB ROWS: 70lb
Cond: No rope so had to improvize did the following:
3 rounds of 20 pistols and 20 T2B
then
3 rounds of 20 wallball 5 185 power cleans: 12:50