120817

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There’s been a ton of “sentences” and “phrases” that have been filled with things called “words” published on the site this week (some pretty intelligent stuff actually—see what happens when I don’t write?). So I thought it was time to make things even more serious, and remind you all of some philosophies that we, here at Outlaw Industries, believe very strongly.

WOD 120817:

Strength

1a) 7X3 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. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

1b) 7X3 Bench Press @ 70%, rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Conditioning

7 rounds for total working time:

100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#

*Rest 1:1

Midline

1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.

67 thoughts on “120817”

  1. Really thinking about doing the conditioning tonight so I don’t have it on my mind and can’t sleep…

  2. For the banded deadlifts, I dont have any, so would chains work the same if they put the same 20% of my max at the top of the lift, or should I go buy bands?

    • I tried chains first too (mainly lazy bc the band set up confused me and I cried) but it is not the same. Chains don’t come off the ground evenly, making you reset between reps and knock off rhythm or the quick DLs.

      Bands are the way to go.

      • Hey thanks for replying to my question. Its not that I’m lazy I just have never had success with the bands. My problem is I buy them online with out getting to test them and they never work. They are either too short or too thick and I’m not getting the correct percentages at the top of the lift. Anyone have suggestions on where they got bands?

    • You are correct. Measure out a 10m section. Run down touch the ground and run back. Do that 5 times without stopping and you have a 100m Shuttle Run (10m Sections).

    • oh my bad.. I was thinking of the last time we did the 120m shuttles with 10m,20m, and 30m sections.

  8. any tech savy gurus followin the way? if so, we need an outlaw iphone app that has all of the daily workout formats built in (BBG, strength, etc…) a lot of the other crossfit apps are pretty shitty

  9. Strength:
    1a) 90Kg
    1b) 80Kg, dropped to 70Kg

    Cond:
    2:40/3:04/3:04/3:44/3:18

    Midline:
    1a) 8Kg
    1b) 11/20/22sec

    MFS:
    473

  10. Strength
    1a. 225 + Blue
    1b. 185

    Conditioning
    17:04 (1:55, 1:59, 2:40, 2:41, 2:41, 2:36, 2:32)

    Hand releases got to be a real bitch.

    Midline
    1a. 25, 25, 25
    1b. :12, :14, :13

  11. STR
    a) 205 + Red
    b) 195

    Cond
    17:39 (2:25, 2:30, 2:15, 2:19, 2:20, 2:29, 2:21)

    Mid
    a) done, no weight
    b) 12, 10, 14

    3/5/5

  13. 1a) 175 + red bands
    1b) 155

    Conditioning
    31:37 with rest, not last rest.

    1a) 25 15 15
    1b) not timed. No more than 25 sec each.

    2/5/6

  14. Can you please explain me the rest time? *Rest 1:1? Does it means i rest the same time i lasted doing the round?

  15. Strength
    Banded Dead Lift- 205+2 black bands
    Bench- 195

    Conditioning
    only 5 rounds had to get back to work
    1:41, 1:56, 2:00, 2:06, 2:13

    Midline
    GH Raises- 35#
    L-Sit Hold- 26, 29, 27

  18. Strength

    1a 170
    1b 135

    Con

    We didn’t have to call the paramedics on this one, and for that I feel like I came out on top. Only finished 4 rounds.
    3:00 4:45 4:00 3:37

    Midline
    1a 25 lbs for all 3 rds
    1b 8, 16, 18 seconds

  20. Strength:
    a) 175 + red band
    b) 155

    Cond:

    2:30/2:30/3:30/3:00/3:43 – 95lbs

    Mid:
    a) no weight
    b) 12-12-12

  21. Strength
    1a) Banded DL had to sub: 40% bar, 30% band): 135
    1b) Bench Press: 100

    Conditioning
    1:56, 1:54, 2:03, 2:00, 2:19, 2:40, 2:03

    Midline

    1a) Weighted strict GH raise:15#
    1b) L-sit hold: 30, 35, 30 seconds

  22. Strength
    1a. 150# plus bands
    1b. 105#

    Conditioning
    1:57, 1:58, 2:10, 2:05, 2:10, 2:08, 2:18
    14:46 total

  23. M/F/S 2/4/6

    Shouldn’t have done a distance run yesterday…

    Strength
    1a) 225 + 2 Purple no name bands. 445 PR, actually had a scale and tested it, each band gave 43 lb of resistance at the top of my lift, used two bands for a total of 86 lb accommodating resistance.

    1b) 225 no misses. 320 PR

    Conditioning
    1) 2:00
    2) 2:13
    3) 2:24
    4) 2:41
    5) 2:20
    6) 2:42
    7) 2:02

    Total Time 15:42 Rx’d

    1st and 2nd round went great felt fast, after that legs felt like they had lead weights tied to them. Thought I should have been able to do all 7 rds of sqt clean to thrusters UB, quickly went to 5/3/2 and maintained that through rds 3-7. This felt like a very long WOD but the recovery work was awesome.

    Midline done with body weight…

  24. Strength:
    1.) 245#
    2.) 195#

    Conditioning:

    1:53, 1:58, 2:18, 2:23, 2:38, 2:38, 2:40 Rx’d 15:08, total work time.

    Mid:
    1a.) 25# plate
    1b.) 31, 31,30

    2/3/3

  25. DL: 205+orange
    BP: used DBs due to RTC issue, 70’s

    No Conditioning

    Midline: wt/sec: 10#/18″, 20#/20″, 20#/15″

  26. Str
    225 with orange bands
    190
    Wod
    34 minutes total time
    Midline
    10# x12, 25#x12x2
    :16, :14, :14
    666

  27. Strength: 1)215 plus bands
    2)185
    Conditioning:
    14:34 working time rx
    Midline:
    1a)20
    B)33,32,28

  28. Strength:
    1a) 205 No bands
    1b) 155

    Conditioning:
    18:10 working time rx

    Midline:
    Skipped

    MFS: 322

  29. Only did the strenght today, very tired from weightlifting practice.

    1 a) 55kg + band
    b) 37,5kg

    Will do rest tomorrow

  30. Strength:
    1a)skip
    1b) 95#

    Cond:
    2:08,2:28,2:38,2:30,2:30,2:32,2:12.

    Total 16:58

    Strength:immediately post cond. Out of time.

    1a)25# all 3
    1b) One set 10s. I was toast.

  31. 1a)150+ purple bands
    1b) 110
    Conditioning
    1:57,2:01,2:11,2:44,2:46,2:36,2:35
    Total 16:49
    Midline
    1a) no wt… Getting better may be able to pick up a 2 1/2 lb wt next time lulz!
    1b):40,:28,:29

  32. 1a) 275 + blue bands
    1b) 185

    conditioning: 2:01, 2:46, 2:55, 3:06, 3:10, 3:18, 2:35 total 19:43 Rx
    body died out no sleep.

    Midline:
    1a) 25,35,35
    2a) 32, 23, 25 seconds

  34. Strength:

    1. No bands. Did 265# deadlifts and tried to be as quick and explosive as possible,
    2. 160

    Conditioning: 5 rounds

    3:00, 2.37, 2.57, 2.43, 2.36

    Midline: Did Tuesday’s BBG and strength yesterday and threw in some GHDs afterward. Worked on OHS today instead.

  35. Strength

    DL@ 215 + red band, easy
    No bench (aggravated injured shoulder)

    Conditioning
    1:22,1:55,2:39, 2:40, 2:15 (called it at 5 rounds, trying to limit pushup volume after burpees and HSPU already this week, think that has been the problem behind shoulder pain)

    Midline
    GHR – 20,25,25
    L-hold – 9(rings),15(hanging from bar), 20(hanging from bar)

  38. DL % of 550
    Bench 245

    Conditioning

    Conditioning felt fine on wrists. Just didn’t let the bar roll back in my fingers. 

    Splits:
    1:23
    1:49
    1:46
    1:31 (missed lap, I think)
    1:51
    2:15
    1:40
    21:56 total; 12:15 total working time

  39. Strength
    1a) 160 on bar, green band draped
    1b) 105

    Conditioning
    1:50, 2:04, 2:13, 2:35, 2:40, 2:35, 2:29
    Total: 14:26

    Midline
    DNS/DNF

  41. STRENGTH

    Deadlift – 7 x 3 – 135kg (No Bands)
    Strict Press – 7 x 3 – 52.5kg (No Bench..)

    MIDLINE

    Strict TTB – 3 x 10
    L – Sit – 3 x Max Effort Holds

    CONDITIONING

    Rd 1 – 1.53
    Rd 2 – 2.17
    Rd 3 – 2.38
    Rd 4 – 2.43
    Rd 5 – 2.55
    Rd 6 – 2.53
    Rd 7 – 2.58

    Total Working Time: 18.05 rxd

    RUDY, your going to have to explain to my wife why she keeps finding me on the garage floor in the fetal position..

  42. Strength:
    Standing on Band Deadlift with Green Band with 295 pounds on bar across all sets
    Bench Press at 175 for first set, went to 185 after.

    Conditioning:
    1:45
    1:42
    2:08
    2:18
    2:40
    2:48
    1:53

    Total Working time: 15:04

    Midline:
    A) Done
    B) :21-:20-:23

    Deadlifts felt very light. I went over 50% of my 1RM as it is. Bench press also was light. I think my max for that is old too.

    Conditioning was pretty fun. Slowest part was the clean to thrusters.

  43. Strength
    1a) @100kg + red band wrapped around the bar and my feet
    2b) @85kg

    Conditioning
    Total time = 32:22

    Midline
    1a) 3×10@BW
    1b)16,15,15

  45. No DL

    COND= 11:02 working time
    1:38-1:38-1:52-1:59-1:55-2:00-2:00

    WTD GH Raise at 25#
    L-sit: 45 sec-45 sec-45 sec

  46. Strength
    1a)215+bands
    1b) 215
    Conditioning
    16:34
    MIdline
    1a) 1 set and hamstring cramped
    2a) 20, 13, 20

  47. Strength-
    1) 225 with purple bands and I felt pretty explosive.
    2) 230 did these on the bench but did not feel nearly as explosive maybe bench went down some?

    Cond: Did a prowler, farmer walk, pull up deal for 3 rounds. 6 min.

    Midline
    1) Done with a 20lb vest round 2 and 3 plus purple band. Rd 1 only purple band behind neck.

  48. Strength
    1a) 175 + green Rogue mini bands
    1b) 175

    Conditioning
    10:03 total working time (only completed 4 rounds because I ran out of time)

    Midline
    1) 10lbs
    2) :22, :18, :15

  49. Warm-up:
    Free HSPU 5/5 4/3 4/5 3/2 3/2, then emom 5×5 @ 5 mats
    Every 30 seconds: 1 Power Snatch + 1 Hang Squat Snatch (ub) 40/5 45/5 50/5 55/5 (121 lbs)
    Every 30 seconds: 1 Power Clean + 1 Push Jerk 60/5 65/5 70/5 75/5 (165 lbs)

    Strength
    Deadlift 7×3 @ 250 + purple bands
    Bench Press 7×3 @ 198 lbs (90 kg)

    Conditioning: 13:27 Rx

    Midline:
    3×10 Glute Ham Raise @ 10, 15, 15
    3xME L-sit (bent leg a bit) 10s, 12s, 14s

  50. Strength:
    1a.) 225 + 1.25″ bands
    1b.) 165

    Conditioning:
    29:14 ~ didn’t read 1:1 rest did straight through:(

    Midline:
    1a.) 40lbs
    1b.) 10s, 9s, 7s

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