WOD 120713:
BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.
Conditioning
4 rounds for total working time of:
Run 400m
20 Pullups
*Rest 1:1 between each round.
+1 for that video. Moved her to third for only 30 seconds of effort.
One day, I’ll find myself in Alexandria (a long way from home) and call in. Outlaw is my kind of box.
I plan not to be one of those waste of space and time drop ins.
BB Gym
155-155-165-165-165-165-175 (no blocks)
Strength
1a) 175 (need to rig up something better for bands next time)
1b) 50lbs. dumbbells heaviest I have (7-6-5-5-5)
BBG: 205-255 (2lb pr)
Conditioning: 5rft: 10 P Cl. @135 + 15 Wall Ball (7:19)
Back later for Strength, and programmed Conditioning.
Go Outlaws! Really wanting to see some good stuff from S. Cent. Regions Team and Individuals. Was sorry to see B Diaz have such a tough time on the swim…..Shake it off bro! Don’t assess yourself out, play your game!
Programmed conditioning: 8:49 total: 2:00 (ub but.), 2:00 (ub but.), 2:24, run fell off a bit (chalked up and broke up pulls 10,5,5), 2:25 run fell off a bit more (chalked and 15,5)
Rudy, great job programming for your male games athletes! It’s such a shame that Dave Castro is programming workouts over broad time and modal domains. If the workouts were heavy olympic lifts and wods that were heavy and under 10 minutes I’m sure they’d be killing it, you stroogleoff
I guess you missed who finished the men’s triathalon. We’ll see at the end of the weekend won’t we.
Hey dumbshit, are u competing this weekend?? And the Games just started!
It’s hard to tell if this is sarcasm when it’s in type. Perhaps you could put a bowtie on it and say something about how Outlaws won’t do well in the Regional competitions either.
Subtle troll is subtle
5/10…only because there just isn’t much quality trolling on here yet. Good effort.
+1 Funny shit. Overtraining maybe? Not properly rested- they all looked girl early but seem to be fading faster than some other athletes. BTW Castro is a fucking douche bag anyway
BBG:
145, 145, 150, 155, 160, 160 (O,X), 165 (O,X)
Better, but still bad
Strength: Subbed clean pulls for banded DLs
1a. 2×205, 2×225, 2×235, 2×245, 2×255
1b. 50lbs
Conditioning: Not running on bum knee, so programmed my own conditioning today.
BBG
210×2, 225×1 ( no blocks yet )
a)255 + orange bands
b)50’s 5×5
2:38, 2:38, 2:50, 2:38 ( did butterfly Kip for all rds) first time
BBG
205 (no blocks)
Strength
1a) 185 + black Rogue bands doubled over foot and bar
1b) 50#
Conditioning
1) 1:58
2) 2:02
3) 2:22
4) 2:20
Total Working Time: 8:42
BBGym:
155, 165, 170, 175, 180, 185, 195(1)(PR)
Strength:
1a) 210+Rogue red mini bands
1b) Did seated BB presses-100, 105, 110, 110, 110
Conditioning: 3rnds (Estimated 400m)
1) 3:10 (kipping on a yoke sucks, subbed ring rows for the rest)
2) 2:55
3) 3:10
M/F/S
2/6/2
BBG:
185, 195 x 2, 205 x 2, 210 x 3 (F 1st set at 210)
STR:
1a) 215 + Red and Orange
1b) 40#
Cond
Did ME unbroken kipping pullups for each round
1:18 + 13
1:11 + 14
1:14 + 12
1:20 + 7
M/F/S – 5/7/1
Holy crap!? How fast were your runs!?
Please, please bring more Critics and Noobs. Flood the comments section and scare off would-be followers. Then we can have this excellent programming all to ourselves.
Just post your results.
+1
+1 Agreed and stfu
BBG:
175 for all (round 6 failed)
Strength:
1a) 185 + red band + purple band
1b) 40-40-44-52-44
Conditioning:
Skipped, maybe later
MFS – 7/1/1
BBG:
1) 155-165-175-185-185-195-195-205(F) left shoulder in serious pain in daily motion. Slow down and unstable lunge
Strength:
1a) 275. No bands.
1b) 95-100-115(3)-100-105.
Conditioning:
1) 1:43(UB)-1:53(UB- regrip 16)-2:04(legs slow; 12/8)-2:06(12/5/3).
13:14
BBG
155, 165, 175, 185, 190, 195, 200#
went UB off of rack, no boxes built yet
Strength
1a) 275# no bands
1b) 45, 55, 55, 60, 55#
Conditioning – later
Hit the pool this morning for some 100m repeats
BBG
155, 175, 185 PR, 195 PR, 205 F, 195, 205 PR
Off Rack
Strength
1a) 255# plus bands
1b) 40#
Conditioning
1:57, 1:43, 1:48, 1:56
Barbell Gymnastics
185, 185, 185, 205, 205 – No rack or blocks had to C&J
Strength
1a) No bands, went clean-grip DL instead 275 all sets
1b) 55lbs for all sets
Conditioning
15:30 with no rest in between rounds (reading comprehension is important), had to run on a treadmill today too.
BBG
1. 275, 275 (Fail #2), 275, 275, 275, 275, 275 (Fail #2)
Never want to miss reps, especially the last one which kind of irritated me but I was happy with this. Good volume here.
Strength
1a. 245 + Black Band
1b. 24 Kilo KB’s
Conditioning
11:49 Work Time (2:40, 2:56, 3:04, 3:09)
Runs were all 1:30 pace, pull ups fell off.
bbg
295, 295, 295, 295, 295, 305, 305 off of rack
strength
1a) 325+blue bands 10×2
1b) subbed barbell seated shoulder press because our heaviest db’s are 55#
205 (3), 195 (5), 195 (5), 195 (5), 195 (5)
Conditioning rx
2:48, 2:38, 2:56, 2:46=11:08 total working time
BBG, ST above
Conditioning
10:48 no rest (cause I don’t read properly)
BBG. 135#, 165#, 185#, 205#, 225#, 245#, 265# HUGE PR! 5# and 2 reps off of the rack no reracking it. Strength. 235#, 50#DB. Thank you Rudy. Age 17, BW 155#
Strength
1a 185#
1b 35#
Conditioning
Work time 12:33
Jerks – 155, 175, 195, 205, 215, 225, 235(missed)
Deadlift – 205 and bands
Seated press – 95, 105, 115, 125, 135
Condo – average of 2:15 per round
Jerk: hit 145 on top set….320#
Dl and press finished
Conditioning in 12:56 including rest
Total working time was 7:15
BBG: 205,215,225 failed forward first try, redid, 225, 235, 235, 235, 245(f 2nd rep)
Strength: Front squats 185×2,195×2,205×1
195×3,205×2,215×1
205×3,215×2,225×1
225×3,235×2,255×1 (10 lb PR, and solid form too, could easily go 5 or 10 lbs higher)
BBG: 225
Strength: deads 225 plus bands
50#dbs
Conditioning : 1:54/1:50/1:47/1:47
BBG:
1) 225, 235, 245, 255, 265, 275 285 (1)
Strength:
1a) 285 on bar + 110# band tension (all I had)
1b) 60# per hand
Conditioning:
7:57 total working time, all pullups unbroken and butterfly kip
Round splits: 1:55, 1:59, 2:02, 2:02
BBG:
90 KG, 100 KG, 100 KG (1), 100 KG (1), 100 KG (1), 90 KG, 90 KG
No blocks 🙁
BBG
185-195-205-210(1 – PR)-210(f)-205(f)-205
Strength
1a) 205 + purple bands
1b) 115 barbell
BBG
200/210/220/230/240/250/265 x2 (F)
Strength
1a) 265# w/green and blue bands 10×2
1b) 60# db 5×5
Conditioning
13:50 no rest, didn’t have time.
BBG:
185,205×4,225×1,185-(for final set)
Strength:
1A) 315=double green bands
1B) 60lb
Conditioning:
10:52 of total working time
So I never post my numbers, because frankly, they are embarassing, but I felt like todays work was super solid (probably because it didn’t involve barbells =D )
BBG
135, 135, 145, 145, 155, 155, 165 (failed second rep)
STR
1a) (no bands access today) 275×10
1b) 45 x 5 (think I could have handled 50 or 55, but 45 is the biggest I have)
CON
2:27, 2:23, 2:17, 2:19 –
TOTAL – 9:36
most runs came in at the 1:30-ish mark, still haven’t learned butterfly pullups yet.
BB gym –
295 all sets touch n go – had doubts going in since I ended with 295 last week, but I nailed all seven sets today.
Strength –
DL – 315 plus blue bands
Press – 80lb kb (seated on floor, heels down)
Condition – 450m run
2:04,2:05,2:08,2:29 – first 3sets of pu UB, last set broke at 14
BBG-225-245-255-265-275-275-285
Strength-DL 265 with blue and purple bands
DB Press 70#
Conditioning-2:15, 2:23, 2:40, 2:38
9:56 total
pull ups unbroken but no butterfly yet
BBG: 95, 145, 175, 185, 185, 185, 185
DL: 225 x 2 x10 with blue bands
DBSP: 30, 40, 40, 40, 40, 45
Conditioning:
1:50
1:50
1:55
2:00
BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.
-225,245×2,265×2,285,295
Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
225×2,245×4,265×4
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
-50# all sets (heaviest available
Conditioning
4 rounds for total working time of:
Run 400m
20 Pullups
*Rest 1:1 between each round.
1) 1:56
2) 1:59
3) 2:10
4) 2:16
8:21 working (14:26 total. All PU’s unbroken)
BBG- 185, 195, 205, 215, 225(pr for 2), 235(f), 230(f)
Strength-1a) 235+ gray bands, 1b) 55×4, 60
Conditioning- Total time- 7:48 (1:50, 1:56, 2:02, 2:00)
BBG: 225#, 225#, 235#, 245#, 245# (one fail), 245#, 250#
Strength: 225# with some bands, 65# dumbbells
Conditioning: 7 something.
BBG – ended at 245lbs
Strength
Deads at 225 plus blue and purple bands
Shoulder press with 65lb dumbbells
Conditioning
7:13 working time. Unb pullups x 4
BBG:
102.5kg, 102.5, 105, 105, 107.5, 110, 112.5. Feeling great today on the jerks. Noticed something while jerking the lighter sets, changed it, and felt snappier. Funny how suddenly one day a lightbulb goes off.
Strength:
DL: 115kg + 55kg band tension.
DB Press: 60, 60f, 50×8, 50×8, 50×8. Have to awkwardly rope up our 50’s with extra weight because 50 is the biggest we have. Makes the press really awkward with a KB hanging from the DB so I just dropped to 50lb and did 8’s.
Conditioning:
2:09, 2:10, 2:08. Didn’t finish last set, had to coach. Our 400m loop is a little messed at the new gym, I was running 1:38 400m’s, normally I can easily run sub 1:30. Anyways, did the work.
7 x 2 Split jerk 225/245/265/275/285/295/310 (f)
10 x 2 Deadlift 275 + big band
5 x 5 Seated Barbell press (no dbls or kbs big enough) 145/155/165/155/155
Conditioning:
1:40 UB
1:43 UB
2:14 17/3
2:50 9/6/3/2
Working time: 8:27
BBG
1. 195, 215, 225, 235, 245, 255, 267
Strength
1a. 265+two green bands
1b. 55lbs
Cond
9:34 Gotta keep getting faster on those runs.
BBG
1) 185-205-215-225-235-245-255(1)
Strength
Skipped
Conditioning
1:55-2:04-2:20-2:24…Run was shit, Pull ups were all UB
7/2/2
Conditioning
1:45,1:50,2:04,1:56
total 13:09
BBG
125-125-130-130-135-135-140
Strength
1a) 165#
1b) 35#
Conditioning
1) 2:36
2) 2:34
3) 2:41
4) 2:39
Total working time: 10:30
WOD 120713:
BB Gymnastics
185-190-196-196-201-205-210lbs.x1 fail (from racks)
Strength
1a) 199lbs. Bar Weight + 93lbs. Tension
1b) 5X8 Seated DB Shoulder Press – 35lb. DB’s
Conditioning
1:57 + 1:55 + 1:53 + 1:51 = 7:36 total working time
Jerk: 155, 185, 195, 205, 215, 225, 230×1 (25# PR!!)
Strength:
DL: 155 + green bands
Press: 40
Conditioning: 10:09
BBG
275, 285, 295, 305, 315(1), 315, 325(1) – 3#PR
Strength
DL @ 275 w/ a thick band
Press – 60, 70#KB x 4
Conditioning
1) 2:14
2) 2:19
3) 2:23
4) 2:21
Total – 9:17
BBG:
Jerk – 245,255,265,275,285,295,305(1, but PR)
No strength
Conditioning:
Modified wod to accompany others.
4RFT of 400m run, 15 OHS 95#, 20 pullups – 12:35, all UB except last rd of pullups.
Strength: Deadlift 305# (dont have bands here in Africa…)
Seated press 125#
Ill start doing the BB Gymnastics and Conditioning one of these days, im just trying to get stronger for now…
Feeling tired today. Stayed up late watching the games.
BBG –
225-235-245-245-245-245-245 – I just couldnt get comfortable with 245. I was hoping for 255 but this was it for today.
Strength –
5×5 Bench press
225-225-235-235-225
10×2 Deads @235 – completed
Conditioning – (5min rest after above – hot outside but wifey wants to get out today)
8:17 working time
1:51
1:50
1:48
1:48
all pullups UB. My runs were all between 1:25-1:22
Good day today. I’m ready for some food.
185, 205, 225, 235, 245, 255(f) Split Jerk
10×2 Deads @ 225 + 2 Green Bands
5×5 Dumbell Presses 80lb felt heavy today
Cond:
2:48 (Pull Up unbroken) All runs around 1:48
2:48 (15/5)
3:08 (10/5/5)
3:48 (10/5/3/2)
12:32 total working time
Garage today
Gymnastics – lbs
100 (rack)
115 (rack)
125 (rack)
135 (rack)
145 (rack)
150 (drop to floor between reps, husband re-racked! Failed the second one)
155 (dropped to floor between reps, husband re-racked)
Strength – lbs
Had to do 1a and 1b seperately. My banded DL rig uses all my weights/bars.
1) 140 (less than 55% but my band resistence was over 25%…I only have 2 bands and this was the skinnier so….)
2) BB Seated Presses (I don’t have DBs – they are on the list) 65, 65, 70, 70, 75
Conditioning
Really didn’t want to do this one. So much procrastination (shoes tied, hands taped, stretch, then double tie shoes….then suck it up….)
2:35
2:32
2:59
3:16 (ugh, terrible run and pull-ups)
Total working time: 11:23
Conditioning:
Working time = 6:51, all runs the first 300m is uphill and the last 100m is on a flat surface. All pull ups UB.
hmm, how do you get back to your original elevation with an uphill and then no downhill?
its 450 around the building, I would walk downhill to the 400m mark and run the course in the opposite direction that it is marked. which is mostly uphill except for the last 100 m
BBG:
225, 235, 245, 255(f), 255(1), 255(1), 255(1)
Strength:
1a) 225
1b) 5X10 45#DBs
Conditioning:
10:33
BBG:
135,140×5, 145
Strength:
1a) attempted but had to skip. Back is hurting 🙁
1b) 35’s
Cond.
4×400 1:1
bbg
225, 245, 265, 275×2, 280 f x 2
strength
no time
cond
2:20, 2:30, 2:40, 2:15
1) 165/170/175/180/175/175/175
10×2 @ 205# w/bands
35/40/45/45/45
conditioning: 17:59 total time incl. rest
1)215, , 235, 235, 235, 245×1, 245 f
1a)dl @220 + purple and black bands
1b)sh press 70, 70, 70, 75 x 4, 75 x 3
Conditioning
2:14, 2:14, 2:15, 2:25
all pullups unbroken
m/f/s
1/3/3
BB Gymnastics
7×2 reps split jerk from rack @ 70 kg/154 lbs-72 kg/158 lbs-72 kg/158 lbs-75 kg/165 lbs-75 kg/165 lbs-77 kg/169 lbs-70 kg kg/154 lbs
Conditioning
4 rounds for time of (from earlier this week):
5 MU (seated, purple band)
20 burpees
7 deadlifts @ 102 kg/224 lbs
Time: 23: 57 (MUS took a long time, rest fine)
Strength
1A: 10×2 reps banded deadlifts @ 55% (75 kg/165 lbs)
1B: 10×4 reps good mornings @ 40 kg/88 lbs
1C: 5×5 reps seated dumbbell overhead presses @ 15 kg/33 lbs each hand (first 3 reps @ 39 lbs each hand)
7X2 Split Jerk- 185×2, 195×2, 205×3
1a) 10X2 Banded Deadlifts-215# + blue bands
1b) 5X5 Seated DB Shoulder Press – 50# dumbells
Conditioning
4 rounds for total working time of:
Run 400m
20 Pullups
Score 1:38, 1:38, 1:37, 1:35 total working time = 6:28
BB Gym
42.5-45-45-45-45-45-45 (spotters instead of blocks)
Strength
1a) 60kg (black bands)
1b) 10kg. dumbbells (5-5-5-5-5)
BBG:135-140-145-150-155-160-160
COND: total working time= 6:27
(1:56, 1:51, 1:50, 1:50)
*7:27
bbg: 165-170-175-175-175-175-175
conditioning:
2:10/2:14/2:29/2:48
105F at the time, good fun
Bbg
185,205,205,215,215
Strength
1a) 255# blue+skinny purple
1b)50# 4×5,1×10
BBG:
202, 212, 217, 222, 227, 232, 242*PR
Strength:
1a.)245+1.5″ band
1b.)60, 60, 60, 65, 65
Conditioning: (*subbed row for run, track being resurfaced)
1st: 2:00
2nd: 2:03
3rd: 2:10
4th: 2:14