We have finally finished fundraiser shirts for the entire roster of Outlaws competing in the Games (actually, just those who asked). The final piece to the puzzle is the just finalized “Akinwale 2.0” shirt. This one went through about 30 design changes, and was finally nailed down after Jason exclaimed, “Oh, oh, oh, OH Mother!” upon watching Elisabeth hit a new PR Snatch of 185# last Friday night. Now that you know where it came from, go get one RIGHT HERE. All proceeds will go to support our athlete’s journey to California, and my non-Reebok shoe addiction.

PS, there’s also a new secret Outlaw women’s tank top on the store. Don’t tell anyone I told you, but if you CLICK RIGHT HERE you might see it.

This is the back of the men’s version, and the front of the women’s tank. They’ve both got what the other has. Did that make sense? Eff, just CLICK HERE and look.

Mens - Akinwale/Outlaw Crew NeckAkinwale/Outlaw Racerback Tank Top

We have a couple instructional videos that go along with today’s work. The first is a simple setup that we use for banded Deadlifts. If you do not have a rig like the one we use in the demo, you should be able to rig something that’s 6′ apart. Please watch the video, and listen to the instruction. Dynamic Effort work may be completely new to some of you, and just because you have the setup correct doesn’t mean you understand the work.

Our second instructional video comes from none other than National Champion, Caleb Williams. Caleb, of CrossFit Gwinett, volunteered to help us with some training videos, and I said yes faster than Jason Hoggan takes his shirt off. I believe we have an official cadre of ridiculous coaches at this point (I’ll give you a second to google cadre, try to keep up kids), and we will be leaning on them to build an armada of truly useful teaching videos (go ahead, look up armada while you’re out there).

Caleb Williams: Split Jerk Demo.

WOD 120615:

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.


1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.


12 minute AMRAP of:

15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

120 thoughts on “120615

    • Evan,
      I want to come check these out and we can get a workout in. Let me know what works, going back full time 7/1.

    • Be creative. What does the movement call for? Putting one foot in front of the other with added resistance. Stairs, stands, carry something uphill, weighted step ups, drag someone/ something.

    • put a 45 lb plate on carpet or some other frictional surface and load it up, push it 50 feet. it’s hard as hell but it worked

  1. if you dont have a rack like coach, but just a traditional squat rack, you run a band from the front of one foot across over the center of the bar and back under the other foot of the squat rack. weight the feet of the rack with sandbags and/or a loaded barbell. the band crosses in the center of the barbell. worked for me.

    • Weigh yourself plus an empty banded bar. You shouldn’t be adding more than 100lbs max right?

  2. so just to make sure I got this:
    -the bar weight should 50% 1RM DL
    – at the top of the pull the weight (on the scale) should have increased by ~ 20%?
    – what is the reason we weigh ourselves…?
    Sorry for a stupid question, I’m new to band+dynamic stuff.
    Thanks in advance.

    • Band should add another 20% of your 1RM, not just a 20% on bar weight.


      600lb DL would = 300lb on bar + 120lbs of band tension at the top.

      This is how I have trained in the past and read the workout.

    • Let’s say your Bodyweight is about 100kg and the 50% of your 1RM DL (160kg) is 80kg. The 20% of your 1RM DL (160 kg) are 32kg. So Now you know, that the bar (with band tension) SHOULD be about 112 kg (80kg + 32kg).

      But how do you know, that you’ve got the right tension on the band? A: you use a scale.

      But when you are standing on the scale with the 80kg BB in your hand an the bands on tension, the scale shows what? A: It shows, Your BW (100kg), the 80 kg BB and the tension of the band 32kg. (Total: 212 kg, if you got the right tension). Now just substract your BW (100kg) from the value shown on the display (212kg) and you get 112 kg. If the tension is too much, the scale will show more than 212 kg. If it shows less than 212 kg, then you’ve got not enough tension on the band.


      • MAX & D-Rob, sweet!
        Thanks! That makes a lot of sense… fucking PhD and I can’t do 5th grade arithmetic! LOL

        Oh and Max, I realize you were using an example, but let’s never say our 1RM DL is 160! I think that’s my wife’s 1RM! 😛

        Seriously, thanks guys.

      • Bands should be load tested, at the bottom and top. That will put you in the ball park, I got some from Elite FTS I think its called and it came with a cheat sheet of how the band tension worked.

  3. Now I need to acquire a sled – this gym is breaking the bank this month! Might just try pushing my monster tire instead. Seems to be about the same weight.

  4. BB Gymnastics
    1) Jerk from rack for doubles (alternating leg that’s forward) – 80kg, 90kg, 90kg, 95kg, 95kg, 95kg, 100kg, 100kg, 100kg

    1a) 100kg on the bar + 27kg of band tension on the top
    1b) 17.5kg, 20kg, 22.5kg, 20kg, 20kg

    No time for metcon today.

  5. I love that caleb took the time to covertly sneak the phrase “jerk off” in his clip.


  6. In search of Outlaws. Are there any of you aboard MCB Quantico? If so, we should get together for some training. As you know the facilities here are not the best for Outlaw training, and the current phase of training has tested the limits of the home gym. Is there a box that is close that supports Outlaw training? I live just South of the base. If not we can rig up the base gym and make some noise. S/F.

      • Tracking. We’re still talking 2+ hours in the car and 80+ miles a day, plus the infamous I-95. If I lived North of the base it’d be a no brainer.

    • there is a crossfit group on quantico. at least they have a website. not sure if they are still opperating or not. im up in bethesda at the naval hospital ans we just opend crossfit walter reed. it should end up being a prety good deal

      • They are but it’s not formal. No coach, platforms, jerk boxes, place for muscle ups, etc. It’s a small shed and the workouts follow the main site on pavement or grass. Serves it’s purpose for some, but not for me. The base is in the process of building a new HIT gym. If it’s anything like the one in Camp Lejeune it will be more than adequate. Untill then I’m using the limited facilities on base or home equipment.

    • Hit Adam up at Rare Crossfit in Fredricksburg. They have a group of individuals. It’s about the same distance as Outlaw (25 miles) but it’s against traffic.

    • COB every night at Raynor my Outlaws fellow and I are there getting after it!

  7. Here’s another way of setting up your bands. I have it screwed into a platform but was planning on drilling straight into my concrete floor (got the platform for free, hence I have a platform). I bought all the items at Lowes for no more than $15. Don’t know what the part is called, but you could easily find it. Tip: Step on the pvc pipe to flatten it a little so it goes over the front lip.


  8. BBG

    90Kg DL
    20Kg Db – need heavier

    3 rounds, subbed with dogsled (95Kg)


  9. BBG: 60, 70, 80, 90, 100, 100kg
    Stregth: 120kg No bands, 70kg press (No dumbbells in the box)
    Conditioning: 3 rounds, finished prowler push highbar

  10. BBG:

    215 + bands
    5×5 SP: 60s, 60s, 65s, 65s (fail on 5th rep), 65s (fail on fifth rep)

    3 rounds + 15 swings/50 ft. push/15 wall balls

  11. Jerks- 225 for 5 245 for 2 sets

    1a. Subbed chained DLs (205 on bar) 20lb chains, probably too light

    1b. 75,75,80,80

    AMRAP – subbed 135lb farmer carry each arm for no prowler. 6 rds + 15 kBS

  12. BBG
    185-195-205-205-215-215-225 (no boxes, did doubles)

    1a. subbed chained DL – 225 + 40lbs of chains
    1b. 55lbs for all – heaviest I had

  13. Barbell Gymnastics:

    2×135, 145, 155, 2×160, 165


    1a. Need to sort out a band solution at a globo-gym location, so “subbed” clean pulls @ 165, 4×185, 5×205

    1b. 55 across



  14. Heres a Question for Rudy, or for anyone who might have some insight.

    For the conditioning part of the workouts. For competitions and leading up to the open/regionals I worked on learning how to pace out workouts and getting as close to redline as possible without hitting it to get the best score that I could. Now since it is the offseason, would it be more beneficial to push myself until redline/muscle failure as much as possible which many times take longer to complete the workout. Or, go into the workouts with a game plan to try and get the best score possible? I guess my question is which one would result in better adaptations? I have been taking the strategy of trying to hit redline as much as possible, but I am curious what you guys have to say about it. Bc, I mean this is training it doesnt matter if we blow ourselves out and bomb something. It doesnt count for anything. But, will it give you greater adaptations.

    Just something That I have been wondering.

    • I try to do both. Bombing out gives a good adaptation but you always need to ‘know thyself’, so in a competition setting you know exactly how to pace with your current conditioning.

  15. BB gymnastics
    1) worked up to 235
    1a) 225+ band
    1b) 53lb kb( no dumbells higher then 50)
    5rnds+15 wallballs


  16. BB Gym:
    155, 165, 165, 170, 170, 165, 165

    1a) 155 w/bands
    1b) 30, 30, last 3 sets @ 35#

    4 + 2 wallballs

    MFS – 2/2/2

  17. BB Gymnastics

    70-70-72,5-75-75-75-70 kg


    Deadlifts @ 70 kg (bands) DB presses @ 16 kg each hand


    5 rounds RX

    Cheers from Denmark!

  18. 7×2 split jerk: 225
    DL w/band: 215 on bar + bands
    Shoulder press: 45’s
    Conditioning: 5 rounds + 8 kb’s (used 250# on prowler push, too lazy to put other plates on)

  19. BB- worked up to 225# – felt really heavy

    1a) 225
    1b) 50# DB

    Conditioning: 5 rds + 10 swings. Used a cooler for the pushes and wore a Titan vest which made breathing really fun.

  20. BBGym:
    155, 155, 165, 165, 165, 165, 165

    1a) 185 no bands (Looking to buy some, but i’m unsure of which ones to get. Rogue has mini bands that are 15lb, 30lb, 50lb, etc. Any ideas which one I should get?)
    1b) 45lb-wasn’t heavy enough so I OHP 5×5 after

    Conditioning: Subbed zercher walks with yoke, didn’t keep count of reps

  21. BBG:
    185 x 3, 190 x 2, 195 x 2

    1a) 190 + Bands
    1b) 40# (biggest we have)

    4 rounds + 1 KB


  22. Side note: I like how when Laura buys Rudy a thesaurus to help him with his vocabulary, he discovers a few new words and assumes that none of us have ever heard them before.

    • Dude’s totally typing the shit into Microsoft Word, checking for synonyms, then pasting it into WordPress.

      Time to go build a stupid band holder thingamufuck…

  23. BBG
    Used 2 racks, so did a jerk dropped it and went to the other rack to jerk another bar before picking them both back up
    1 x 2 x 90kg, 6 x 2 x 100kg

    Speed deadlifts 10 x 2 @ 120kg on the bar with a band set up over the bar and through my legs (no scales to measure the tension today)
    Seated press
    5 x 5 @ 22.5kg

    Had to sub plate slides for prowler work over a 20′ distance (2.5 lengths a round)
    7kg wall ball as the 9s and 8s have died

    3 rounds + 15 swings + 40′

    Rowing and reverse hypers to cool down

    MFS = 232

  24. BBG

    225 for 7


    205 plus blue bands at 6 feet width. Scale could not measure.
    50# DBS. Heaviest available.

    4 rounds even on asphalt.

  25. bbg: 145,155,160,165,170, 175 f(1), 165 thx for the jerk demo helped alot

    skipped strength

    conditioning, subbed cf outlaw wod
    3 rds +13 lunges 155lb pc

    feeling kind of sick

  26. BBG: 155,175,175,185,185,185,155

    2a.) 215 + bands
    2b.) 40,45,50,50,50

    3 rounds + 15kbs, 50′ sled push, 10 wall balls

  27. BBG: 185, 185, 185, 195, 205, 215, 225. “UB” – no boxes.
    1a) 225
    1b) 50, 50, 65, 65, 65

    [Sled push (225# total weight)]

    3 rounds + 15 swings, 40ft.

  28. No bb gym today
    DL – 285 + black bands
    DBs 100lbs

    5rds + 4kbs (sled 283lbs)

  29. Split jerks 7 x 2 205/225/245/255/265/275/290(285 was old 1 rep pr…290 felt fast)

    DL 10 x 2 @ 255 with 1 x large band wrapped around bar twice then placed under arch of foot….worked pretty good

    Shoulder press 5 x 5 all sets with 55lb kbs


    15 kb swings 32kg
    50-60ft Ford F-150 push on low bumper
    15 wallball 20
    50-60ft Ford F-150 push high on the hood

    4 rds even

    Have to make do with what we have…

  30. BBG: 185, 195, 205, 215, 215, 215, 225

    Strength: 10×2 195+ blue bands
    Press 5×5 24kg kettlebells

    Conditioning: 5 rounds RX

  31. Barbell Gymnastics
    185, 205, 225, 245, 265, 280, 290 (F), 290

    I don’t have blocks, so these were actually singles. 290 was a 5 lb PR.


    4 + 7 Swings

    Did a nice job staying moving through out but felt like my intensity was low.

    #OccupyStrength in Baltimore tomorrow.

  32. CFG Data:

    BBG: 100kg and it felt heavy 🙁
    Deadlifts: 125kg + band tension and it felt really fast, felt like I could have cleaned it, but I know better
    Shoulder press: 1.5 pood KBs
    Conditioning: 4 rounds + 7KBs

    BBG: 150kg and it looked light, vid coming.
    Deadlift: 140 – super fast
    Shoulders: 1.5 pood kbs
    Conditioning 3 rounds + 15 KBs, 50′ sled, 15 wall balls

  33. BB Gymastics

    Jerk position sucked. Did singles out of the rack

    Got 280, failed 295 a few times and left it there….

    255 + purple bands doubled up on yoke
    DB shoulder press 60# x 5 x 5 (could have gone heavier..)


    5 Rounds + 15 wallballs


  34. First workout back after 5 day fast/cleanse. I suggest not doing a fast ever and NEVER come back to Prowler Pushes.

    Went light today about 60% effort (still felt like 100%).

    Worked Cleans from Hi Blocks I missed during fast, felt weak.

    Worked up to 285lb but didn’t push it.

    Skipped strength until I get some calories and vitamins in me.


    3+2 Wall Balls, felt like I was in sand.

  35. BB Gymnastics
    185, 185, 205, 205, 205, 205, 205 (F2)

    1a) 10×2 @ 170lbs + purple Rogue bands
    1b) 50, 60, 70, 75 (F3), 70

    3 Rounds + 6 KB Swings
    *Didn’t have a prowler so I put 215 lbs of DB’s in a trash can and pushed that.

  36. BBG: 105kg for all
    Feeling fast and snappy today. YOW!

    1a) 10×2 w/ 100kg bar weight and 49kg band tension at top (close enough). Red bands.
    1b) 60, 60, 60, 60, 60 These were interesting, only had 50lb DB’s. So first 2 sets I taped 10s onto the 50s. They ripped off after second set, so then I just used straps and strapped KB’s to the handle, that worked better. Just cause you don’t have heavy enough DB’s doesn’t mean you can’t be creative!

    Did something else. No prowler.

  37. BBG: up to 205 double off rack

    Strength: 205 plus bands for deads
    55 # db for presses. Heaviest in garage
    Conditioning: 4 rounds and 5 wall balls.
    Pushing a cooler filled with bumpers down the street gets some odd looks

  38. BBG:
    1) Worked up to a 205lbs.

    1a) 10×2 @ 205lbs + Rogue Blue bands
    1b) 40, then 53lb kettle bells

    4 Rounds + 15 KB Swings
    Push a Muscle Driver Sled on Pavement with 115lbs on it. Sled stuck like glue it was awesome.

  39. BB Gymnastics:

    1a) 145lb plus bands for DL – Didn’t have a scale so I probably had the incorrect band %
    1b) 30lb DB

    3 rds + 1 – Prowler pushes on rough concrete SUCKS!

  40. BBG: 205, 215, 215, 225, 225, 245, 245

    Strength: 1a.) 245# + black Elite FTS bands.
    1b.) 40lb DB

    Conditioning: 4+9 WBS

    3/2/3 Did this in the west TX heat…brutal!

  41. BB GYM:
    Split Jerk
    Oh! These are in pounds.

    1a) DE on Deadlift
    10×2 (230lbs.)

    1b) DB Seated Shoulder Press

    4 rounds

    Very tough, but good!

  42. WOD 120615:

    BB Gymnastics

    7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.
    1) 134 WU, 2) 164, 3) 174, 4) 184, 5) 194, 6) 199, 7) 199, 8) 199


    1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

    185 w/ one blue band rapped around middle of bar multiple times then stepped on with both feet..

    1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

    1) 40, 2) 45, 3) 45, 4) 45, 5) 50 (f x 4)


    12 minute AMRAP of:

    15 KBS 32kg
    50′ High Prowler Push 215 (Subbed truck-push, 30 feet, high, hands on camper)
    15 Wall Balls 20
    50′ Low Prowler Push 215 (Truck-push, 30 feet, low, hands on bumper)

    4 rounds + 15 + 30 + 15 + 2 foot push

  43. BB Gymnastics – 225. Felt good, should go heavier.

    Strength – No bands and only enough weights for 300 total lbs. So I did 9×2 at 300 then max effort on 10th set – 14.

    Seated press – No dbs. Seated barbell press – 135.

  44. First time poster so excuse the length. Male, 6’2″/195, 29 years old, no STDs (that i’m aware of).

    BBG: 185-205-225-225-225-235-245

    I realize this is not 7×2 but 7 sets of 2. Haven’t done heavy jerks in a while and needed to warm up a bit as form was shitty to start. Weight felt fine, my rack position just sucks due to poor wrist flexibility.


    1a. 225 on the bar for all sets. We couldn’t really measure weight with band tension due to having to rush through these as a class was going on but it was way too light based on a 1RM DL of 520. Only rested about 30 secs.

    1b. 55-70-70-70-70
    55s were too light, 70s just right. Cut the rest down a bit here since we weren’t able to alternate deads and shoulder press.


    5 rds + 5 KBs

    Fun one. Unbroken throughout, KBs got tough, need better grip strength. Prowler push ended up being more of a prowler walk in the later rounds.

    Lastly, I’m thinking of taking bids for Drywall’s true identity. Money or other creative forms of payment are heavily encouraged. Start the bidding.

  45. BBG
    247, 269, 279, 289, 294, 299, 305

    245 on DL, and a band strapped to an infinity rig. No fucking clue how much it added bc I’m too fucking big and my DL is too much to stand on a fucking scale(shit don’t go that high) but bar speed was quick on every set but not easy.
    SP – 60# DB next step up was 80#ers and I ain’t that fucking strong.

    No conditioning – had to go to the work

  46. BBG: 125-125-130-135-135-135-135


    1a.) 150# plus bands
    1b.) 35# for all

    Conditioning: 3 + 15KBS

  47. conditioning WOD
    2 pood kbs
    230lb prowler
    30lb wallball
    230lb prowler


  48. BB Gymnastics

    Split Jerk – 90kg, 100kg, 100kg, 105kg, 105kg, 110kg x 1 (Left it there). Don’t have jerk boxes so had to lower it each time. Technique Felt good.

    No bands for deadlifts..

    EMOM 2 x 160kg Deadlift (for 15 mins)
    Every third minute – do 5 x 70kg Barbell Press instead

    Completed except for 5th set of barbell press – only made it to 4 reps.

    Conditioning – Didn’t have a prowler or wallball, so had to mix it up a bit.

    12 min AMRAP

    15 x 32kg KB swing
    20 double unders
    15 Burpees
    20 double unders

    Completed 3 rounds + swings + du’s + burpees

    Horrible I hate the 32kg KB..

  49. Jerks @ 215#, no jerk boxes… yet.
    DL @ 201# + blue band w/1 knot (no scale)
    DB press @ 55#, got 5,5,5,5,4
    Prowler had 120# added (don’t know total weight)
    4 rounds + 8 swings (low bar prowl kicked my ass so hard!)

  50. I don’t normally post or care to and I know we weren’t supposed to go maximal on the Jerk, but caleb williams little video you posted enabled me to not only PR (245#) my jerk but hit it for a double. I haven’t PR’d my jerk in forever and I was never a fan of split until now. So please….


    I’ve been able to add a little something I was missing to everyone one of my lifts so far.

    Thank you Coach

  51. BBG: 115, 135, 145, 155, 165, 170, 170

    1a) 155# + band
    1b) 40#,40#,40#,40#,30#(someone goof’d me),40#

    Conditioning: 3 rds + 2 KBS


    Thanks for the tutorial Caleb! Great stuff

  52. bbg: 255-255-255-265-275-275-275 no boxes came down each time
    deads 245+bands
    db 40 55 55 55 55
    conditioning: No prowler so pushed GHD across gym with sandbag on it 4+15 WB

  53. Did Banded Deadlifts with 245 for first five sets then 275 for the rest with two of the smaller bands on each side. Not sure what it equaled, I just did what felt about right. Did the conditioning but had to share a prowler so the rounds weren’t exactly accurate. Didn’t do the Jerks or the Shoulder Press.

  54. Decided to do some squats today because I need to take tomorrow off. Body is hurting, still fighting off a bug.

    Squats –
    305x4x3 sets

    BBG –
    225×4 sets
    245 – no boxes so I had to come down each time.

    No Dumbells so I did bench press

    205 5×5 across (Grade 3 AC separation 1 year ago and its getting better)

    WOD –

    Used the 1.5 pood on accident. I’m pissed.

    4.5 rounds (4 + 15KB and 50′)

    I think i need a few days off. My body just hurts.

  55. BB Gymnastics

    Could not do – nowhere to position a barbell at front rack height w/o cleaning it every time – knees would revolt after Tuesday’s work. Will be rectifying this equipment issue in the coming days.


    1a) Ended up w. 46% (145#) on the bar and 25% (78#) on bands – need a bigger band selection.

    1b) 95, 115, 125, 135, 145 (Barbell – I don’t own DBs)

  56. BB Gymnastics

    1×2 @ 205#, 1×2 @ 215#, 3×2 @ 225#, 2×2 @ 235#


    1a) 10×2 @ 225# + Blue Bands

    1b) 5×5 @ 24kg – Subbed KB’s


    3 Rounds + 15 Reps – Subbed a Yoke

  57. WOD 120615:

    BB Gymnastics

    7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.


    1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
    225lbs bar+ 100lbs band weight

    1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
    Started with 60lb DB finished with 70lb DB


    12 minute AMRAP of:

    15 KBS 32/24kg
    50′ High Prowler Push 215/165# (weight including Prowler)
    15 Wall Balls 20/14#
    50′ Low Prowler Push 215/165# (weight including Prowler)

    High prowler no prob, low prolwler could hardly budge.
    2rounds + 1 high push+ wall balls+ 5 feet low push

  58. Split jerks 7×2: 185/205/215/225/235/235 + 1 f/ 235

    Banded deadlift 10×2: 225 on bar + red band

    Seated db press: 5×5 45lbs dumbells (didn’t have heavier)

    Metcon: 3 rounds +15 kbs

  59. BBG

    1a) 179lbs. Bar Weight + 73lbs. Tension at the top
    1b) 35 lb. Dumbbells

    5 rounds + 10 KBS ( 24 kg Kettlebell, subbed wheelbarrow + 200lbs. for prowler)

  60. BBG:
    185, 205, 215, 225, 225, 225, 225

    a) 225 Banded
    b0 45 lb BD x 10

    3 rnds, subbed 200 M run for prowler push.

    Happy Father’s Day to all the Mother Fuckers!

  61. BBG – 205, 235, 255, 265, 275, 285, 290, 300(F)

    A) 275 x Blue Bands
    B) 53 x 3 x 5, 70 x 4(f) x 2

    4 Rounds + 2KBS — legs dead from Yesterday, reversed tomorrows and todays training. Made this way worse.

  62. BBG- 185, 185, 205, 185. 185, 185, 185 (at globo gym so went light not to make scene) still felt heavy
    A) 225 + Green (medium)
    B) 70, 75, 80, 80, 85 (easy)
    4 Rounds had to do bear crawls for prowler sub

  63. 155, 175, 180, 185, 190, 195, 200 (felt fast and strong)

    a. 125 + red bands
    b. 35, 40 for all other sets

    Conditioning: 2 rds + WB (No prowler, we used a sled and had to push low the whole time…..low push + assfalt + 115 # + sled = disaster)

  64. split jerk: 185# all sets, focused on technique, def. improving
    dynamic DL: 200# these were fun
    SSP: 60# all sets

    12 min AMRAP:
    4 rounds +15 reps. Accidently loaded prowler to 245# because guessed wrong on the weight of the prowler. All KBS and WB unbroken but struggled with the low handles.

  65. Bbg
    Worked to 225 failed 245… My wrist is still hurting

    1a) 215+ purple bands
    1b) 45-50-55-60-60

    3 rds + 15 swings / 100′ prowler / 3 web
    Had to do 50′ up and back so I did the last prowler before web on the last round


  66. Lacked most of the appropriate equipment to complete this WOD correctly

    BB Gymnastics
    185-215 (no tall boxes yet, had to go UB for each set)

    1a) 215 + 1 red band on each side double looped, probably too easy. My scale kept giving me an error code.
    1b) only have 35# DB, did very slow “tempo” reps, still way too easy

    no prowler yet, sub’d the prowler for truck push in the grass
    completed 3 rounds

  67. BB Gym:
    Felt tired today and shoulders/traps are sore as fuck

    2a)185 + blue bands
    2b)35lb kept it light

    5 RDS all sets UB, felt my arms coming off it’s socket, good shit Rudy

  68. BBG: 135-145-155-165-165-165-135

    1a) 205# (don’t have any bands but im still working on the fast pull)
    1b) 40#

    4 rounds (didn’t have a true prowler, pushed a cedar stump)

  69. BBG:
    185# to rack

    1a.) 205# + bands
    1b.) 50, 55, 60, 60, 60

    5rds + 15kbs (gym only has a 60#kb and 14#mb)

  70. 7/23/12
    WOD 120615:

    BB Gymnastics
    7X2 Split Jerk – Worked up to 255, then dropped to 245 for most of the sets. Rest 90s.

    1a) 10X2 Banded Deadlifts @ 215lbs Bar Weight +1/2 of doubled-up red bands – rest 60 sec.
    1b) 5X5 Seated DB Shoulder Press – 60lb DBs, done between every other DL set.

    12 minute AMRAP of:
    15 KBS 32/24kg (to overhead)
    50′ High Prowler Push 215/165# (weight including Prowler)
    15 Wall Balls 20/14#
    50′ Low Prowler Push 215/165# (weight including Prowler)

    Used 165lbs total on prowler on astro-turf.
    Finished 4 rds, KB Swings and the High Prowler Push.

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