The Outlaw Way

In Omnia Paratus

120710

Posted on July 10, 2012 by rudy.nielsen

So you want to go to the Games, huh? Maybe you should re-evaluate your sporting goals.

(The superfriends enjoying a moment in the Cali sun. Little did they know the impending doom which would be unleashed on them later that night.)

WOD 120710:

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning

Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time.

110 thoughts on “120710”

Nevin on July 10, 2012 at 5:24 am said:

It’s gonna be tough!
Max on July 10, 2012 at 5:37 am said:

Hi guys,

what’s your setup for the cleans and pushjerks?

Do you use blcoks and Jerk boxes (after the 3rd clean you move up to the jerk boxes with the bar in rack position => You could use more weight for the PJ)

OR

Do you just use blocks and catch the bb in rackposition after the 1st PJ (you can’t use as much weight as with jerk boxes)

Good fight!

Max
- Steven Platek on July 10, 2012 at 7:01 am said:
  
  It’s one movement sequence, you do no trove to jerk boxes. You clean 3times from the box, on the last clean you jerk from the rack, lower to rack position and jerk again.
  - Steven Platek on July 10, 2012 at 11:09 am said:
    
    Actually, after thinking more on this the way we program our Oly work at the gym would be like (e.g.) clean + jerk 2+2 = clean+jerk, then clean+jerk. So one could read this as:
    
    clean
    clean and push jerk
    clean and push jerk
    
    that would allow for heavier weights to be moved w/o having the additional injury factor of lowering to the front rack.
    
    hmmm.
  - Steven Platek on July 10, 2012 at 12:13 pm said:
    
    No, i’m stupid, it says 2 jerks after 3rd clean, der.
  - Max on July 11, 2012 at 5:46 am said:
    
    Thank you steven 4 always answering my questions!
Steven Platek on July 10, 2012 at 7:01 am said:

Games comp on Wed…..before long the world series will be best out of 7 (days)
Jacob Alstadt on July 10, 2012 at 7:34 am said:

Is it really a 150lb med ball clean or was that a typo. Is that an actual thing???
- LGA on July 10, 2012 at 8:00 am said:
  
  No it’s not a typo, sorinex makes heavy d balls.
  http://store.sorinex.com/D_Ball_Med_Ball_150lb_p/db-150.htm
  - CM on July 10, 2012 at 9:46 am said:
    
    Seems like they are missing a great opportunity to throw Atlas stones into the mix. Sub 8 205/145# stone-to-shoulders into that WOD and you’d really have a good test…
  - ocncrossfit on July 10, 2012 at 12:56 pm said:
    
    For CM:
    
    Atlas stones break on occasion. I’ve never used the med balls they refer to but I imagine it’s easier to assure they will last throughout the workout without a wheelbarrow type incident.
Jerkmotel on July 10, 2012 at 8:33 am said:

They should let 1st Reconnaissance Bn compete on the first day and see who comes out on top!
- Erin Megan on July 10, 2012 at 8:34 am said:
  
  +1
- benorga on July 10, 2012 at 8:46 am said:
  
  Which company are you with? I’m in alpha, I didn’t know there were any other outlaws.
  
  Even though the Games site says no spectators, I’m sure they’ll allow military personnel already on board.
  - eatWHEATbitch on July 10, 2012 at 1:12 pm said:
    
    I’m at pendleton also.. I plan on being at the obstacle course in uniform we’ll see what happens
- Austin B. on July 10, 2012 at 11:06 am said:
  
  oorahhh
Steven Platek on July 10, 2012 at 9:22 am said:

700 m swim might get long with company; just a reminder to switch strokes and DO NOT forget the combat side stroke! <– life saver, literally for me, on long swims.
Ryne on July 10, 2012 at 10:50 am said:

BBG: 205, 215, 215, 225, 235 felt really fast through the 215s, 225 didn’t feel good for some reason, 235 barely made.

Strength: felt weak in the legs today, hence the slow later cleans.
BS: 225, 275, 275, 285, 285
PP: 185, 195, 205
DS: 305, 315, 315

Conditioning: 21-15-9 GHD, and Pull Ups 3:46 Then 1mi run with vest and battle rattle, didn’t time, but fast pace. Will do programmed wod later.
- Ryne on July 10, 2012 at 6:26 pm said:
  
  programmed conditioning: RX 9:27…..did ten sets of five each side. pretty easy with only 55lb. I’m a 2p or no p usually, but me coach wants me to stick to programming consistently and only boost for extra credit wods.
  - Ryne on July 10, 2012 at 6:36 pm said:
    
    forgot to mention ran run with vest, and battle rattle
Buff on July 10, 2012 at 10:58 am said:

If you can’t swim 700m with fins then there is something wrong.
Mike Lisenby on July 10, 2012 at 10:59 am said:

BB). 225-245-255-255-255

Strength) 315-335-355-355-355

Gonna finish the rest after shift to tonight.
iamtheupsetter on July 10, 2012 at 11:29 am said:

WOD 120710:

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – rest 60 sec.

1) 135, 2) 155, 3) 165 (f on jerk), 4) 155, 5) 155
(taking it easy; shoulder)

Strength

1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

236 X 3 X 5

2a) 3X5 Push Press – heavier than last week, rest 60 sec. (Subbing strict press; shoulder still not 100% and I’m at a gym in Hialeah, Fl. where dropping weights is forbidden)

1) 95, 2) 95, 3) 105 (got tough)

2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

@255 (heavy. Focused on keeping body upright; really felt it in the quads)

Conditioning

Run 800m
100 KB Snatches 24/16kg

8.40 (did 35# db. Probably could’ve done 55#, but didn’t want to hype myself up. Shoulder feels good.)
Nick B on July 10, 2012 at 11:56 am said:

BB Gymnastics

1) 135/155/175/185F on jerk/185

Strength

1) 275/295/305/305/305

2a) 155

2b) 335

Conditioning

Ran out of time, did 50 reps, 6:35
Doug.W on July 10, 2012 at 12:08 pm said:

BBG:
165, 175 x 2, 180, 185 (Fail on last P Jerk)

STR:
1) 260 all sets (Felt super heavy today)

2a) 155
2b) 305

COND:
10:18

m/f/s – 2/6/2
Eibjohn on July 10, 2012 at 12:09 pm said:

BBG:
1) 135-145–155-165-175-185-185

Strength:
1) 255. Form is good
2a) 145-155-155(same as last week, failed 165
2b) 275

Conditioning:
1) 9:43. 15/10/10/5/10.
Brad L. on July 10, 2012 at 12:11 pm said:

BBG:
1)135-145-145-150-155

STR:
1) 195
2a) 135-140-145(3)
2b) 250

Cond
10:46

MFS – 7/4/4
Smith on July 10, 2012 at 12:28 pm said:

BBG:
225# for all

Strength
1) 355# for all
Skipped 2a and 2b due to time.

Conditioning:
11:24
Zachary Moe Brodis on July 10, 2012 at 12:28 pm said:

bbg
1) 3 clean +2 push jerk off just below knee blocks
245, 245, 245, 245, 245

strength
1) back squat 5×3 @ 335
2a) push press 3×5 @ 225 (last set felt easy, should’ve went a li’l bit heavier)
2b) dip squats 3×3 @ 390

conditioning
9:03 rx
800 meter in 4:12
25 right/25 left, 15 right/15 left, 10 right/10 left
- RLTW on July 10, 2012 at 12:39 pm said:
  
  Nice job on the conditioning. I realized (late) after 50 reps that it’s way faster to just string a set together with one arm, then switch sides and do the same like you did instead of alternating each rep.
  - Zachary Moe Brodis on July 10, 2012 at 2:41 pm said:
    
    same to you, did the math and made a game plan from the start, worked out perfect i was just about to burn out as i hit 25s and 15s. then the 10s were just a victory lap.
RLTW on July 10, 2012 at 12:32 pm said:

BBG:
1) 185#, 185#, 195#, 205#, 205#

Strength:
1) 300#
2a) 175#, 185#, 195#.
2b) 315# for all sets.

Conditioning:
8:46.
CPD19 on July 10, 2012 at 1:32 pm said:

BBGym:
135, 145, 150, 155, 165

Strength:
1) 250
2a) 145, 150(3), 145(4)(f)(1)
2b) 225

Conditioning:
12:05-Long transition from treadmill, had to also turn off the grill mid WOD

M/F/S
1/2/5
Shane Jensen on July 10, 2012 at 1:59 pm said:

BBG
1. 205, 215, 215, 225 (Failed Jerk), 225

225 was the goal here today so I was happy with this. Let the jerk on the first attempt at 225 get out in front of me. Buckled down on the second attempt and made it. Cleans could have gone higher. They felt good today.

Strength
1. 315, 315, 315, 315, 315
2a. 195, 195, 195 (Same as last week but made all reps this time)
2b. 365, 365, 365

Conditioning
12:33

Run was fine. Easy paced between 3:30-3:45. Kettlebell sucked. Was going back and forth with sets of 10 but just had no sense of urgency at all.

No reason whatsoever why this should have been above 10:00
KW on July 10, 2012 at 2:27 pm said:

bbg:
1) 185, 195, 205, 215 (missed 2nd PJ), 210

strength:
1) 5*3 @ 305
2a) 3*5 – 165, 165, 165*4
2b) 3*3 – 315, 320, 325

conditioning:
done – no time, timer malfunction
MH on July 10, 2012 at 2:35 pm said:

BBG:

1. 145, 155, 165, 175 (f jerk), 185 (f jerk)

Strength:

1. 265 across
2a. 135, 145, 145
2b. 225

Conditioning:

No running, so did a bastardized version of this with jump rope sub. Slogged through KBs slowly. Time irrelevant absent 800m run.
Easton Evans on July 10, 2012 at 3:24 pm said:

BBG:
1) 185,205,205205,185

Strength:

1)450
2a) 145,165,165
2b) 395

Conditioning

9:08
800 m – 3:48
JB on July 10, 2012 at 3:41 pm said:

For the KB snatches does the KB have to return to the ground or can you bring it down and through the legs and then back up? Kind of like a KB swing
- JB Bridges Burn on July 10, 2012 at 4:05 pm said:
  
  Ground. Answered because your name is similar to mine and i don’t want people to think I’m an idiot.
  - JB on July 10, 2012 at 4:15 pm said:
    
    Just wanted the answer. Didnt need the extra comment
  - Jas on July 10, 2012 at 4:44 pm said:
    
    negatory. KB snatches are from the swing. So I guess you shouldn’t be name calling.
  - JB on July 10, 2012 at 6:53 pm said:
    
    I did them from the ground, which is probably harder because its stops all momentum, so im ok with that
- JB Bridges Burn on July 11, 2012 at 10:22 am said:
  
  Sorry man. I will apologize. I somehow pulled my right shoulder swimming on Sunday. So Ive been in a crummy mood because I’m not able to train. Ive always done them from the ground. Otherwise I would think you are just doing 1 arm KB swings. oh well.
crabcakesncrossfit on July 10, 2012 at 3:47 pm said:

bbg
1)225, 235, 245f, 245f, 245
strength
1)340
2a)190, 200, 210
2b)385
cond.
10:11
benorga on July 10, 2012 at 3:52 pm said:

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – Worked up to 265

Strength

1) Back Squat: 5X3 @ 300 – rest 2:00-3:00 between sets.

2a) 3X5 Push Press – @ 225
2b) 3X3 Dip Squats @ 360

Conditioning

500m fin for time (8min)

4 x 50m sprints alt. freestyle and breast stroke

5min of 15ft Bobs
Travis on July 10, 2012 at 4:22 pm said:

Has any one ever had pain on the outside of their upper arm? the brachialis muscle is what it appears to be. Cleans and Muscle ups destroy my left brachialis area leaving my arm almost useless after working out for the rest of the day. I have been mobilitywoding the shit out of it, iceing. It’s not every time I work out, some days its OK, other days its a cunt!
- OW on July 11, 2012 at 1:11 am said:
  
  You could pulling too soon with the cleans and using your arms too much on the muscle-ups (as opposed to your lats, bending at the elbow to initiate the kip). Film yourself and slow it down, see what it looks like and what is leading the movement.
  - Travis on July 11, 2012 at 6:20 am said:
    
    That may be how it started actually, on muscle ups, but now it just wont go away. I am making awesome gains and I don’t want to stop, but its getting to were push press/jerk’s are hurting me too. Also today just doing the snatch pull + high hang started to aggrevate my arm. It’s effin annoying.
redbeard on July 10, 2012 at 4:36 pm said:

205, 215(f)x4. Limited by jerks.
Squats @285
Push pres 185, 185(f)x2
Dips 295
- redbeard on July 10, 2012 at 9:04 pm said:
  
  Conditioning 9:25 #45 DB
Matt Springer on July 10, 2012 at 4:48 pm said:

BBG
1) Clean from blocks -> 5×3 @ 245, 255, 265, 275×2, 265

Strength
1) Back Squat -> 5×3 @ 90% 3RM (330#)
2a) Push Press -> 3×5 @ 185, 195, 205
2b) Dip Squat -> 3×5 @ 120% of jerk (345#)

Conditioning
->8:35

3/3/3
Steven Platek on July 10, 2012 at 5:02 pm said:

CFG Data:

SP: 95kg across

Strength: Squats done
Push press: 80kg
dip squat: 126

Conditioning: 8:34

CALEB: 120 across
Strength done
Push press: up to 100
Dip squat – something ridiculously heavy

Conditioning about 7:50
Pete on July 10, 2012 at 5:03 pm said:

Cleans off blocks @ 70kg

Back Squats @ 121kg

Push press@ 72.5kg

Missed dips due to elbow injury

Conditioning:

9:48 minutes (24kg KB)

M= 3 F= 3 S= 3
AC on July 10, 2012 at 5:05 pm said:

BBG
165-175-185-190-195(f on 1st jerk)

Strength
1) 230
2a) 160-170-165
2b) 225 – these felt terrible

Conditioning
15:03 – Did sets of 5, alternating each arm. So slow.
Crockett Ladd on July 10, 2012 at 5:08 pm said:

5 x 3 Cleans + 2 Push Jerks 245/255/255(f)/255/265

5 x 3 Back Squat @ 90% of 3 rep max (385)

a1) 3 x 5 Push Press 235/235/235(f)
a2) 3 x 3 Dip Squat 365/365/365

Coonditioning: 9:29 (Run in 3:17)
shellieschoenberg on July 10, 2012 at 5:08 pm said:

BBG

1) 125-125-125-130-135#

Strength

1) 180#

2a) 112.5#

2b) 185#

Conditioning
11:02
jsnider85 on July 10, 2012 at 5:17 pm said:

BBG) 185-205-215-215-225

Strength
1) 275
2a) 180
2b) 325

conditioning) 10:12 Rx
Will D #2 on July 10, 2012 at 5:46 pm said:

BB-
245-255-265-265-265

Cond-
8:42

2/5/5
Daryl Glen Kelley on July 10, 2012 at 5:54 pm said:

First post
37/m

BBG
135,145,155,165,175

STR
1)301
2a)140, b)246

Con
10:46 Rx
barousse84 on July 10, 2012 at 5:54 pm said:

BB Gymnastics

1) 5X3 Clean off Blocks 205
Strength
1) Back Squat: 5X3 @ 325

2a) 3X5 Push Press – 185
2b) 3X3 Dip Squats @ 285

Conditioning
7:55
Steve b on July 10, 2012 at 6:47 pm said:

BBG: 195. Cleans good at 205 but missed jerk
Strength : 1)315
2a)165
b) 295
Conditioning: 9:00
Shannon Thompson on July 10, 2012 at 6:56 pm said:

BBG

1) 155/175/195/215/235

Strength
1) 285 for all (5X3 Sqt)

2a)155/175/195
2b)315 for all

Conditioning

800M 3:52

Total time 13:45
Rick James on July 10, 2012 at 7:25 pm said:

1) 2@205 3@215

1) 275
2a)185-195-205
b)305

No
Conditioning.
Austin B. on July 10, 2012 at 7:31 pm said:

Cleans: 90, 90, 95, 100kg

Back Squat: 295, 315, 325, 335, 345lb

Push press: 165

dip squats: 275
John R on July 10, 2012 at 7:50 pm said:

BB Gymnastics

1) 225, 235, 245, 245, 255 failed on 3rd rep

Strength

1) 365 on all sets, felt heavy today

2a) 185

2b) 315

Conditioning

7:03 RX’d did first 60 unbroken switching every 10 reps then did 20, 20…should have jut rested at the top instead of putting KB down
James McCoy (Paradiso CrossFit) on July 10, 2012 at 7:52 pm said:

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

-225 all sets. One missed clean on third set.

Strength

1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

1- 315 all sets

2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

2a-185 all sets
2b-365,375,375

Conditioning

Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

– 10:15
Rich on July 10, 2012 at 8:09 pm said:

BBG –
260lbs all set (fast)

Back squat –
350lb

Push press –
235lbs (same)

Dip squat
385lb

Conditioning –
7:19 – kb snatches unbroken
Steve Michael on July 10, 2012 at 8:10 pm said:

1)95/115/135/-/155
1)225
2a)135/145/-
2b)240
cond)8:45 rx

one question what do you all do for a warmup before you start the bb gymnastics? I’ve been doing a 500m row, foam roll, and joint articulations and it usually does the trick but for some reason pulling from blocks feels different and they always feel like shit. if i pull from the floor i usually feel fine. any insight?

ps. are there any outlaws at USMC base Quantico? ill be going down there for 2 weeks at the end of the month for training and am looking to meet up with any guy/gals down there to train with.
- Rick James on July 10, 2012 at 11:57 pm said:
  
  Look up the warm up from Catalyst Athletics. Extensive but pretty thorough. Also find that video of Josh Everett talking about warmin up on the CF Journal.
LGA on July 10, 2012 at 8:25 pm said:

C+J – 225, 235, 245, 255(1 jerk), 255
BS – 335×5
Push Press – 205, 215, 225(4)
Dip Squats – 345, 365, 375 these felt a lot better this week

Conditioning – 7:49, 3:30 run on treadmill, kbs were 25,15,10
Matt Sherburne on July 10, 2012 at 8:27 pm said:

BBG

225-225-225-235-240

Squat
320×5

PP
205×3
D.S.
385×3

Cond
8:44
Shane on July 10, 2012 at 8:41 pm said:

BB Gymnastics
1) 5X3 Clean off Blocks + 2 Push Jerks – 265
Strength
1) Back Squat: 5X3 @ 365
2a) 3X5 Push Press – 185
2b) 3X3 Dip Squats @ 365
Conditioning
Run 800m
100 KB Snatches 53# 8:58
michael tancini on July 10, 2012 at 8:50 pm said:

Conditioning: Finished in 7:15, KB snatches 25-25-15-15-10-10, 800 m in 2:45
Forrest Rollins - RxForTime on July 10, 2012 at 8:51 pm said:

Bbg-135,185,205,215,225
Squat-275
No strength
Cond- 10:31
keithvw on July 10, 2012 at 9:26 pm said:

BBG-155-185-205-225-225

Strength-1. 320
2a. 145-165-185
2b. 365

Conditioning-9:43
seraboin on July 10, 2012 at 9:26 pm said:

BBG:
185, 205, 215(1 PJ), 215, 225

Strength:
1) 3×5 Squat: 275
2a) 3X5 Push Press: 185, 205, 210(4)
2b) 3X3 Dip Squats: 275

Conditioning:
7:53 (50 KBS Snatch)
Jeremy Mghenyi on July 10, 2012 at 9:28 pm said:

BB Gymnastics
1)235# Across

Strength
1) 310

2a) 205(1-5-5)

2b)320

Conditioning
Skipped

3/3/5
dixie devil on July 10, 2012 at 9:28 pm said:

165-165-165-175-185
285
135 for all sets
275
12:33
Josie Parsons on July 10, 2012 at 9:29 pm said:

BBG: 125, 135, 145, 155, 165

Squat: 215

Strength:
1a. 125 all sets
1b. 251 all sets

Conditioning: 9:10
DCE on July 10, 2012 at 10:12 pm said:

WOD 120710:
BB Gymnastics

1) 177-177-177-177-177lbs.

Strength

1) 260lbs.

2a) 146-151-155lbs.
2b) 276lbs.

Conditioning

8:38
Brad Overstreet on July 10, 2012 at 10:19 pm said:

Clean off blocks 185/205/215/225/225

Back Squat 285 all reps

Push press 200/205/205

Dip squat 275/290/305

Conditioning 7:36
Angela on July 10, 2012 at 10:38 pm said:

BBG:
used as warm up. sigh. 95#

Strength:
1)165

2a) 120
2b)200
Aaron Willits on July 10, 2012 at 10:56 pm said:

BB Gymnastics
1) 5X3 Clean off Blocks + 2 Jerks
225-235-245-255-275 F

Strength
1) Back Squat: 5X3 @ 90%
365-365-365-375-385

2a) 3X5 Push Press
225-230-235

2b) 3X3 Dip Squats @ 120% of 1RM Jerk
385-385-385

Conditioning
Run 800m
100 KB Snatches 24/16kg
9:31
Jamon C. on July 10, 2012 at 11:02 pm said:

Strength
1) 270
2a) 165
2b) 270

*No BB Gymnastics or Conditioning because of my hand
medicathlete on July 10, 2012 at 11:02 pm said:

bb- 200
1- 255
2a- 185
2b- 365
c- 7:09 (26kg kb)
~gm2
Dusty on July 10, 2012 at 11:13 pm said:

bbg 185 205 205 225 235
no squats
PP 205 205 220×4
Dip squat 370×3
conditioning 8:33rx
DAS on July 10, 2012 at 11:19 pm said:

BBG – 95×3, 135×3, 185×3, 205×3, 205×3

Squat – 5×3 @215

Push Press – 3×5 @185
+
Dip Squat – 3×3 @295

Conditioning – 7:33
(800m was in 200m shuttles, 2:45) (Snatches done in alternating sets of 10)
Jason Armendariz on July 10, 2012 at 11:27 pm said:

BBG: 125, 125, 135, 135 135 – Still favoring a sprained wrist, but feeling better.

Strength: 1.) 355
2a.) 135 strict press
2b.) 155

Conditioning: 10:28 Did 100 KBS 24 kg instead.

3/4/4

Looking forward seeing how the triathlon plays out tomorrow. Good luck Outlaw competitors!
Jash on July 10, 2012 at 11:29 pm said:

1) up to 235×2 sets

1) 275 done.
2a) 185 195 205(f on 5)
2b) 325

1/2/2
Pharlow on July 11, 2012 at 12:34 am said:

BB:
1)185, 205, 205, 215, 215

Strength:
1) 320#
2a) 190#
2b) 320#

Conditioning:

10:53 RX
Bailey on July 11, 2012 at 12:52 am said:

185, 185, 205, 205, 225

Strength:
315 for last set
155
275

conditioning 10:40
donnyog on July 11, 2012 at 1:15 am said:

BBG:
1.) 155 165 175 185 195

Strength:
1.) 320
2a.) 165
2b.) 295

Conditioning:
8:51
Ray Shanle on July 11, 2012 at 1:52 am said:

BBG:
1) 155/185/(205/210/210) (failed 2nd PJ on last 3)

Strength:
1) 5×3 @300# (based off 335)

2a) 135/155/165
2b) 300

Cond:
skipped
Matt on July 11, 2012 at 8:08 am said:

BBG
135-155-175×3

Strength
1) 290
2a) 155-165F-155
2b) 260 – these felt terrible

Conditioning
10:30
sarah on July 11, 2012 at 8:10 am said:

BB Gymnastics:

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks: all at 55 kg/121 lbs (kept it light)

Strength:

1) Back Squat: 5X3 reps @ 90% (95 kg/210 lbs)
2a) 3X5 reps Push Press: all @ 55 kg/121 lbs
2b) 3X3 reps Dip Squats: all @ 95 kg/210 lbs

Conditioning:

◦Run 800m
◦100 KB Snatches 16 kg.
Time: 10:00 RX
joey v on July 11, 2012 at 8:48 am said:

BB gymnastics
1) worked up to 215
strength
1) completed
2a) worked up to 175
2b) 315
conditioning
7:42 RX

2/2/4
Shaun Gross on July 11, 2012 at 4:36 pm said:

Going away from the weekend so I did some full C&J and S instead cos I wanted to practice them. PR’d in both by 5kg – All the block and hang work has helped heaps!

Squats – Based off 180kg x 3

170kg x 5 x 3 – Bloody difficult but I made it. On the testing day 5 weeks ago I actually did 170kg (kind of easily) so I upscaled. Still very happy to do 5 sets today.

PP – Worked up to 100kg x 4 (F on 5) and stopped there because of elbow pain.

Going away tonight but I’ll take my KB and skipping rope so I’ll make up the conditioning tomorrow.
Adam Rogers on July 11, 2012 at 5:38 pm said:

BBG – worked up to 225

Squats – done at 275

PP+DS – skipped due to time

Conditioning – 6:38. sets of 10 snatches/arm then switch.
Christian Bull on July 11, 2012 at 7:08 pm said:

BBG – 205 across – power cleans, very solid form.

Deads – 350 across

Push press – 185-190-190

Dip squats – complete at 320lbs

Conditioning –

8:57 – to much strategy. I also did 10 each side with a 7 “breath” rest between sets but looking back i can shave off at least 15 seconds with a better plan.

I’m smoked. My left knee still hurts – doctor says its patella femoral pain syndrome. I NEED to do some squats…
Brian G Peters on July 11, 2012 at 7:46 pm said:

BBG: 60-70-90-100-100kg
Squats: 130-135-135-135-135kg
Push Jerk (Yeah I read it wrong): 80-85-85kg
Dip squat: 130-135-130kg
Jordan Derksen on July 11, 2012 at 8:45 pm said:

BBG: 100kg, 102.5, 102.5, 105, 105
Squats: 145kg across
Push Press: 90, 95, 95f
Dip Squat: 150kg across

Conditioning: 11:40. Yup. With the humidex… death. Very tired from work. Conditioning is out the window right now.
Mac on July 12, 2012 at 12:15 am said:

BBG: 155, 175, 195, 225 (made all cleans missed jerk and awkward so skipped set 5)
Squats: 315ish (used weighted vest, 2 chains, and weighted belt to unload spine some. Should have been 335ish but could not safely get more wieight on me)
Push Press: 135, 185, 185
Dip Squat: 295, 315, 315

Conditioning: 13:52 (used 60lb dumbell instead of 52 KB) (Run 5:30 could pick up pace. Did sets of 10 up to 80 and 4×5 from there)
nat on July 12, 2012 at 10:46 am said:

BBG : 115-120-125-130-135

Bs @ 210#

No time for pp, ds

Cond= 8:27
Heather on July 13, 2012 at 8:56 am said:

Gymnastics
55kg

Strength
1)65, 75, 75, 80,80kg (a little less than 90% of my 1RM of high bar BS. Felt good and no hip problems (injury),so getting there!)

2a) 50, 52.5, 52.5 (more than last week! I struggled not to end up jerking this)
2b) 75, 80, 80 (at 110%. Starting to luv these! Hoping to hit 120% soon)

Conditioning
11:14

F/125lbs
Mike on July 14, 2012 at 10:44 am said:

BBG:
135/145/150/155/155

BSquat @ 205#

PP @ 135#

DipSq @ 225#
Pat on July 17, 2012 at 12:41 pm said:

BBG
1. 185, 196, 205(f), 205, 215
Strength
1. 335
2a. 190
2b. 315
Cond
7:54 10 each arm until done.
AD on July 17, 2012 at 7:35 pm said:

bbg:
135/155 ugly/145/145/145

squat: 165

skipped 2 a/b

conditioning

subbed outlaw cf
7:29 my running skills abandoned me
sean on August 14, 2012 at 5:38 pm said:

Bbg
135,155,175,185

Strength
1) 320×5
ifly0404 on August 16, 2012 at 5:43 pm said:

BBG:
1.) 185

Strength:
1.) 255
2a.) 172x4x1, 172, 172x4x1
2b.) 275

Conditioning:
7:35
*subbed 800M row for run, track being resurfaced.
Drew Barquist on August 20, 2012 at 1:36 pm said:

8/19/12
WOD 120710:

BB Gymnastics
1) 5x…3 Cleans(from floor) + 2 Push Jerks – heavy but fast, rest 60 sec. 198, 220, 242, 242, 242lbs

Strength
1) Back Squat: 5X3 @ 315lbs – rest 2:00-3:00 between sets.
2a) 3X5 Push Press – heavier than last week, rest 60 sec. 195, 195(4), 195lbs
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. 370lbs all sets

Conditioning
For time:
Run 800m
100 KB Snatches (53lbs; 50/arm)

9:45 (run in 3:00) Broke KB snatches into 10s, alternating sides

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