I was going to use video of Jason doing 5 plus rounds of the conditioning work for 120921, but to be honest—I fell asleep while watching it. Weeeeeee… Jason, doing Burpees, and Deadlifts… Did you know he’s a single-father-lawyer-games-competitor that looks amazing with his shirt off and has impossibly perfect hair? No?
Instead I have a video that is representative of a new trend. We saw a few of these type videos during our testing week, and now I believe it has become a full on “thing”. I’m going name it the It’s Not Gay—It’s A PR style celebration.
Mike Poppa’s friend Stu snatched 165# when he first joined Mike’s gym, Real Fitness Sarasota. Four months later he accomplished a lifetime goal of snatching 225#—and Mike Poppa spiked a PVC/air guitar. Don’t worry boys, it’s not gay—it’s a PR.
WOD 120922:
Saturday 60 minute competition.
*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m
-rest 4 minutes-
Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps
*When finished, rest the remainder of the 20 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups
Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
Run 400m
15 Push Press 115/75#
Now that, is Comp Prep at it’s finest.
Outlaw. Where “rest 4 minutes” is actually a double unders AMRAP.
OK, so I DIDN’T read that incorrectly.
the good about this is that I typically only have about an hour to Workout on Saturday, the bad is (everything written above!)
Also, question re the Front squat rest position – the text says it can rest on the “back” as long as they like… the back?
Fixed. Too many words in tonight’s post for me to get them all correct. Stupid words.
Loved it!!!
So are we doing front or back squats?
DIsregard.
Love it! Scared and Excited at the same time!
je…je…..jesus
“rest” in this workout is make believe.
Best celebration of all time.
Well at least it’s only an hour. Good game Rudy, I’m pretty sure this will end in my death. But hey at least it will be fun.
Today’s post makes me realize how glad I am to be training on the Outlaw Way. Great Programming! With that being said a little nervous for tomorrow.
The best kind of celebrations are when you break something, preferably none of your bones of course.
Loving this!
I’m saying my prayers tonight, just in case I don’t make it through this tomorrow.
Mikey went Bo Jackson on that PVC!
I will now go fuck myself and then drink some water. Tomorrow looks like a good excuse to hydrate.
I did this WOD, well last years version that was a little different and it was great. You get quite a lot of rest and the possibility to prepair the next portion!
Love this and could do it every weekend!
It’s been a tough week and this topped it off!
WOD 1: 3:46
WOD 2: 135 DU
WOD 3: 80kg
WOD 4: no rope so I subbed ground to shoulder using a 40kg dumbbell, no GHD so just regular situps: 17:07
WOD 5: 75kg 5,4,5
WOD 6: 5,6,7
WOD 7: 2 rounds even
Rest up tomorrow and see what Monday brings!
Question-since the only way I can use a rower is down the street at my gym, and this is a running clock, what would be the equivalent on an AirDyne be? Guess I will go 500m on that as well?
WOD 1: 1:47 +1:49 = 3:36 total working time
WOD 2: 189 DU
WOD 3: 255lb C&J
WOD 4: 12:53
WOD 5: FSQT 7/7/8 – 22 reps Pull ups 16(slipped off bar)/26/21 – 63 reps
WOD 6: 3 complete rounds with 9 seconds left
Just watched the video, that is some fine destruction on the pvc pipe!
WOD1
3:22
WOD2
255
WOD3
265#
WOD4
14:11 (subbed towel pull ups/knees to elbows)
WOD5
14,11,11
WOD6
23,17,19
WOD7
3 rds
CF for 1.5 yrs. Outlaw for 2.5 months. Workout like this: never. This is what it’s all about – awesome.
WOD 1: 1:44 + 1:53
WOD 2: 125
WOD 3: 205# (PR)
WOD 4: 18:05 (5 strict towel pull-ups per rope climb, Abmat sit-ups)
WOD 5: FS 155# 9-7-7
WOD 6: Pull-ups: 25-16-16
WOD 7: 95# PP: 2 rounds + 200m (very close to puking)
WOD 1 – 3:50
WOD 2 – 120
WOD 3 – 190#
WOD 4 – 20:00 on the dot
WOD 5 – FS @ 185 3/3/3 – Pullups 10/10/11
WOD 6 – 2 Rds. plus 400M
If you’re giving out prizes just for finishing, I’ll take a gift card to Applebee’s.
F/48/5’1/115
WOD 1 – 4:19
WOD 2 – 135
WOD 3 – 130#
WOD 4 – 9:45
WOD 5 – FS (135#) 5/4/4 Pullups 23/21/25
WOD 6 – PP (65#) 3 Rds + 50m
edit 235 DUs
Though it seemed like a fun test, I saved my calluses, and PR’d my lifts instead.
Sn 195 (5# PR)…200 overhead twice after, just not locked out nuff to save it
Clean 230 (5# PR)….failed the jerk,
5 rounds of transformers:
2 cleans @ 185
3 mu
4 hspu
6:55
…got a feel for the workout, and will full 10 round that beast in a month or two.
MFS 124
WOD 1 – 1:31+1:41 = 3:12
WOD 2 – 170
WOD 3 – 225#
WOD 4 – 16:48
WOD 5 – RX 4/5/5
WOD 6 – 20/12/12
WOD 7 – 2 Complete Rounds + 7 Push Press
M/21/6’0/205
well this was one heckuva WOD to set up… that’s for sure. Good fun though I had to do it alone, which sucked.
WOD 1: 1:30 + 1:45
WOD 2: just about 300 I counted to 265 then got distracted and lost count, but easily did another 50 or so.
WOD 3: 115kg (I’m ok with this, since my best platform CJ is 117)
WOD 4: (tricky setup and was forced to add a 50-65m run between HR push-ups and GHD; “our” rope is in the wrestling gym down the road): I think it was about 14:40, maybe 15:40
WOD 5: 5, 6, 6 (I feel like I pussed out here)
WOD 6: 21, 16, 22 (last round I had more in me, but fell off bar, ah well)
WOD 7: 2 rounds + 50 m
I wish I’d set everything up first so I did not have to be bothered with the weight changing, etc, but since there were two classes at the gym I was forced to do all the weight changing in during rest.
This was a great test for me. Going into this I had doubts I could finish with any rest and I told myself if at any time during the WOD I didn’t make it to rest I would call a DNF, but that didn’t happen. In fact, I had more than enough rest to continue with decent intensity. The programming here is amazing. At 38 years old – a father and a grandfather – I am in the bes shape of my life! THANKS!
PS: I’m still a little woozy from the WOD (LOL), but I think I remember the words… “de-load” being tossed around a few weeks ago… just sayin’
“de-load” does sound strangely familiar..
Uh, what do you think the test week was for, testing?
WOD 1: 7:33 including the 4 minute “rest”
WOD 2: 210
WOD 3: 225#
WOD 4: 18:25 (my rope climbing skills are lacking)
WOD 5: 4-4-4
WOD 6: 16-16-16
WOD 7: 3 Rounds
Yesterday was my first official Outlaw day
WOD 1 – 4:18
WOD 2 – 163
WOD 3 – 145#
WOD 4 – 17:10
WOD 5 – FS 155# 4/3/4 – Pullups 15/15/14
WOD 6 – 3rds and 50m
WOD 1 total row time2:34
WOD 2 150 double unders
WOD 3 150 lbs
WOD 4 17:57
WOD 5 0-Fail epic fail so mad..
WOD 6 50 pull ups
WOD 7 2rds +400m
Other than not throwing up the weight I wanted in clean and jerks and not being able to handle 155 today I’m pleased… But I’m thinking front squats need some attention…
Thank for a great Saturday beat down…
Edit 4:34 in rowing WOD 1.. My bad
Wod 1 – 1:31.8 then 1:38.9
Wod 2 – 240
Wod 3 – 275
Wod 4 – 10:28
Wod 5+6 – 9/25 7/25 8/29 (grip fails)
Wod 7 – 3 rnds + 300m
Excellent day. Thanks for the excellent programming. Im gonna go sit in an ice bath now.
Consistent numbers, dude. Lets see what we get from Texas, but those are hard to beat.
Gerald,
You’re an animal man, keep it up. You’re the guy I’m chasing everyday.
Thanks, making myself post helps, can’t allow yourself to suck when you make your times public.
WOD 1
1:53
1:56
3:49 total working time
WOD 2
215 double unders
WOD 3
185lb Clean and Jerk
WOD 4
11:52
WOD 5
2 @ 225lbs/30 PU, 2 @ 225lb/25 PU, 2 @ 225lbs/ 20 PU
WOD 6
3 Rounds
WoD1: 1:29, 135
WoD2: 180
WoD3: 330#
WoD4: 18:00
WoD5: 23
WoD6: 50, all grip fails. Hands are really beat up from barbell work/rock climbing.
WoD;7: 3 Rounds even
wod 1- 3:36 total
wod2- 256
wod3- 265#
wod 4- 13:36 (hit failure super fast on pushups not sure why)
wod5- 5,3,3 (really rushed every time. Once i lost midline i would stop because of low back)
wod 6- 30, 16, 12, (slipped off my second set, last set the clock expired)
wod 7- 3 rounds with about 30 secs left (on second floor, had to run down a hallway down stairs out doors every run)
felt terrible on almost everything. Worked out last night and then this morning so not much recovery from yesterdays awful deadlift wod. felt especially bad on wod 4 which would usually be a strength of mine. Running up and down stairs during wod 7 was fucking annoying and kills the intensity. It was Still a fun day though. It’s good to change it up.
29/m/5’11″/174
WOD 1- 8:13(w “rest”)
WOD 2- 171
WOD 3- 225 (tried 245 jerk just wasn’t solid)
WOD 4- 17:31
WOD 5- 0-5-6 (just mental on first set)
WOD 6- 20-16-16
WOD 7- 2rds + 160m
M/F/S 2/4/4
Great WOD and felt absolutely stoked when I saw it.
1)3:40
2)172
3)265# equaled PR read…yelling F yeah….
4)7:44 tried to push hard through this WOD in hopes of getting a decent amount of recovery time
5/6) 3/7 3/8 3/17 (should have taken more time between the sets, didn’t plan rest very well in this phase)
Total FS 9
Total Pull ups 32
7) 3 rds + 400 m run
Overall felt good through the WOD, looking back I should have planned out 5/6 a little better.
WOD 1 – 1:38+1:41 = 3:19
WOD 2 – 155
WOD 3 – 255 (Hit chin on 265#)
WOD 4 – 13:10
WOD 5 & 6 – 3/17, 4/13, 4/13
WOD 7 – 3 rds
1 – 1:45/1:49
2 – 293
3 – 275 (missed 285 because of a dusty cement floor)
4 – 13:36
5 – 4-4-4
6 – 22-16-18
7 – 3 + 200m
WOD 1- 1:47 + 154 = 3:01
WOD 2- 118
WOD 3- 200#
WOD 4- 15:20
WOD 5 & 6- Scaled 185# 5/16, 4/15, 5/13
WOD 7- 2 Rds 400m + 11 pp
1&2= 7:40 total time (289 double unders)
3= 245# (power clean and split jerk) *tied old PR
4= 16:21 rx
5= 4-6-6
6= 23-27-29
stupid stupid stupid….somehow forgot about 7 and did 5&6 for twenty minutes
WoD 1&2: 1:57 +221DU+ 2:08
WoD 3: 1RM C&J- 250#
WoD 4: 10:56
WoD 5&6: BS-10,10,5…… PU- 30,10,10
WoD 7: 2 rounds+ 50m
F/6’/168/29
WOD 1: 147+150=3:37
WoD 2: 120 (pretty lazy with the double unders)
WOD3: 160#
WOD4: 3 rounds + 9 ring dips at time. Subbed ring dips for rope climbs (reg class was using ropes)
WOD 5: Fucked this up. Only did two max efforts: Front squats at 155: 9, Pullups:20
WOD 6: 3 rounds +100 meters rx.
wod 1 – 3:35 (1:42 and 1:53 rows)
wod 2 – 235 du
wod 3 – 225 c+j
small family emergency shut down the workout so i’ll have to start over some other time.
damn based god. helluva wod + fun as hell + oh shit I’m gonna be sore as fack tomorrow 🙂
Wod 1:
Row 500m – 1:40
-“rest 4 minutes”- aka Wod 2: AMRAP: Double-Unders – 200 DUs
Row 500m – 1:38
For total working time. – 3:18
WOD 3: 230# clean, no jerk (sketchy confined space and steel weights at the mom and pops home gym = scared shitless to drop the jerk if I fail)
WOD 4: 14:10 (subbed 4 pullups, 12 KTE, and 12 air squats for rope climbs)
WOD 5: 2, 3, 4 reps @ 225#
WOD 6: 11, 15, 13 reps (doorframe pullup bar so no butterfly…womp womp)
WOD 7: 2 rounds + 10 Push Press
you want me to show ya tough, i’ll show ya tough:
WOD 1: 1:20/1:15 on AirDyne
WOD 2: 116-pretty bad considering I got 100 in 2min yesterday.
WOD 3: 185#-10lbs under PR
WOD 4: 20min exactly, rope I rigged up was pretty sketchy, plus I have 3 less calluses from yesterday so it took a while.
WOD 5: FS @165- 6,5,6 Strict ring pull ups- 6,7,6
WOD 6: 1 rnd+11 push presses
-Felt absolutely trashed today, CNS/back was smoked from 21+DL’s at 320# yesterday. Pretty pissed at how I did on this, worst day I have had in a while.
M/F/S
9/6/8
1) Row 3:43.6 (1:47.8, 1:55.8)
2) DUs 229
3) C&J 265lbs (PR!)
4) Triplet 13:27 – push-ups killed me
5) Front Sq 8-5-5
6) Pull Ups 30-30-30
7) Couplet 2 Rounds + about 200m on the run
Probably could have pushed a bit harder on FS + PUs, hard when working out alone. Got some nasty cramps in the calves during the first run of the last workout, took me about 4 minutes for that first 400! Worked them out after that though and sped things up quite a bit at the end.
Where did my scores go????
I actually dunno. I’ll find it when I get home.
I thought I got kicked out of the club.
No, you beat the hell out of everyone tho.
It was a good programming mix for me. Now babysitting, Boom.
WOD 1: 1:41 and 1:45
WOD 2: 300
WOD 3: 280lb
WOD 4: 13:00 minutes flat
WOD 5/6: Had to skip after the first round… knees and strain lat.
WOD 7: 3 + 300m Run
wod1: 8:09
wod2: 150
wod 3: 305#
wod 4: 15:59
wod 5: 5, 4
wod 6: 10, 12, 15
wod 7: 2 rounds +300 m run
happy with the clean & jerk, stoked that I was able to finish without dying 🙂
Sorry to miss this guys but I chose to snatch heavy, squat, and do a bit of the days programming. I will make it up but I wanted to avoid a ton of front rack today until this finger numbness goes away. I am also trying to maximize my time before my meet in two weeks. I ended up having a great day though…
1RM Snatch
– 245, 260(PR), 265 (PR!!!!!)
Then I used the Front Squat every thirty second scheme from last week but did high bar back squat at 315# for 7 minutes.
Then WOD 1 and WOD 2 of todays.
– 1:36, 1:49
– 120 Double Unders.
Firstly, I want to say this was fun as hell and a great saturday ass-kicker.
WOD1: 1:32, 1:42
WOD2: 178
WOD3: #290 (#25 PR since outlaw!!!)
WOD4: 15:49 (fuck you, rope)
WOD5: 5, 4, 5
WOD6: 8, 19, 24
WOD7: 3 rnds.
M/F/S 3/4/6
WOD 1 – 3:32
WOD 2 – 202
WOD 3 – 205# (nailed 225# clean but lost jerk because Im a blowhard)
WOD 4 – 18 flat no GHD’S SUB sit up
WOD 5 – 5/3/3 @ 185#
WOD 6 – 20/10/10
WOD 7 – 1 + 400m
Overall I was pleased, first competition based workout I have done lasting 60 minutes.
WOD 1 – 3:44
WOD 2 – 175
WOD 3 – 205#
WOD 4 – 19:39
WOD 5 – 4/4/4 @ 185#
WOD 6 – 25/16/18
WOD 7 – 2 rounds
WOD 1- 3:16
WOD 2- 230
WOD 3- 235 (Cleaned 245 and 260 but couldn’t Jerk today for some reason)
WOD 4- 15:02
WOD 5- 2/3/4 (Should have done better, slipped off dry fit shirt first two sets)
WOD 6- 20/20/20
WOD 7- 2 round and 1 PP
Wod 1 – 1:39.1 then 1:37.8
Wod 2 – 263
Wod 3 – 255, missed the jerk at 265, dammit.
Wod 4 – 9:45
Wod 5+6 – 8/16 8/11 6/9 (strict pull-ups)
Wod 7 – 3 rnds + 400m
1: 4:34, died on last row
2: 163
3: 165#, 10 short of PR
4: 12:28, spaced out and only did 3 rounds. Realized it with seconds left.
5: 3/3/3
6: 21/14/15
7: 2 rounds +400m exactly
Great one, hubby and i needed an hournap after that 🙂
Haven’t posted in probably 5 weeks or so…I’ve been in 29 Palms, CA doing some pre deployment training for the Marine Corps. I’ve been working on off and on since I’ve been here, but hit today and it hurt.
1) 1:33, 1:42
2) 210 Dubz
3) 275 (power clean to split jerk)
4) Subbed 10 strict weighted pullups with 1.5 pood for rope climbs…12:15, the hand release push ups murdered me
5) 8, 8, 8
6) Fat bar pull-ups: 30, 30, 25
7) Subbed 500m row for run, 3 rounds even + 100m row
Good workout today.
WOD 1 – 3:30.7
WOD 2 – 58
WOD 3 – 187.5#
WOD 4 – 14:03 (substituted 9 strict chins for rope climbs)
WOD 5 – 5/6/7 @ 175#
WOD 6 – 10/9/7
WOD 7 – 2 rounds + 400m row & 5 Push presses (Row substituted for run)
Awesome workout!!! Smoked the hell out me.
Wod1 :54/1:02
Wod2 68
Wod3 175
Wod4 17:30
Wod5 4/5/6/7 fs
Wod6 4/5/5/5 pu
Wod7 3 rnds +400m
Did it at 7am, and body was not not ready….Bad idea!
WOD 1: 3:47
WOD 2: 170
WOD 3: 275
WOD 4: 19:53
WOD 5: 15
WOD 6: 46
WOD 7: 2
M-6′-200lbs-25yrs.
WOD 1: 3:25.4 1:40.6/1:44.8
WOD 2: 222 DU
WOD 3: 255lb
WOD 4: 15:18
WOD 5: 20 7,6,7
WOD 6: 43 15,15,13
WOD 7: 2 rounds + 150m
WOD 1 – 3:22 (1:40 and 1:42)
WOD 2 – 200
WOD 3 – 130kg
WOD 4 – no rope, did other two, 10:55
WOD 5 – 10/16, 10/15, 10/15 total: (30,46)
WOD 6 – 3 complete rounds
3 – 275 (PR)
4 – 3 rounds in 10 min, then next heat was coming through for ropes and GHD so we had to move on
5 – FS(10,5,5)
6 – Pullups (30/15/15)
7 – 4 full rounds in 9:30
was wondering if there is any work with chains. just curious.been following since march and havent seen any.
Same here. I think we should establish a 1RM Fr, BSqt & Bench WITH CHAINS…and then just use the prescribed percentages. Just 1 idea I had so I can stick with the program, but be using chains. Nothing special.
wod 1: 2:00-1:54
wod 2: 178 double unders
Wod 3: 140. new PR!
wod 4: 3 rounds plus 11 push ups
wod 5: fs, 2-2-1
wod 6: 12-10-7
wod 7: 2 full rounds.
1) 1:54 / 1:56 (TWT 3:50)
2) 89
3) 250 (PR+5)
4) 12:53
5) FS 8/5/4 PU 28/21/25
6) 2rds + 400m + 1pp
WOD 1: 1:53/2:00 – 3:53 total
WOD 2: 238 DUs
WOD 3: 205 (5# off PR)
WOD 4: 11:04
WOD 5: 10/8/10 – 28
WOD 6: 25/25/30 – 70
WOD 7: 3rnds + 150m
wow nice work!
WOD 1: 1:40/1:46 – 3:26 Total
WOD 2: 165 DU’s
WOD 3: 215
WOD 4: 13:23
WOD 5: 0/1/1 – 2 total
WOD 6: 14/21/22 -57 total
WOD 7: 2 Rounds + 9 PP
1 – 1:39, 1:45
2 – 140 double unders
3 – 110kg
4 – 12:57 (subbed 15 jumping pullups & normal full-range situps)
5 – 7,10,7 (pussed out, legs were fine but breathing and abs were bad)
6 – 10,10,10
7 – 3 rounds + 50m
I’m ready to collapse and coma out now
1: 7:34 with rest
2: 215
3:275
4: 14:55
5 5/6/7
6: 14/21/25
7: 3
mentally draining
That…was a lot of work…but loved the programming!
Wod 1: 3:51 total
Wod 2: 202 DU
Wod 3: 285lb…power cleaned it, can’t quite catch it the rack yet (wrist)
Wod 4: used all 20 min and barely finished…Gotta put more rope work in…and HRPU…aaaand GHD!
Wod 5: 7, 6, 6
Wod 6: 12, 13, 12
Wod 7: 2 full rounds plus the third run and 2 PP’s
Awesome programming!
WOD 1 – 1.31, 1.41
WOD 2 – 250
WOD 3 – 265
WOD 4 – 12.58
WOD 5 – 7, 6, 6
WOD 6 – 25, 22, 22
WOD 7 – 3 Rounds + 400m
M/F/S – 5/5/5
Just started following 2 days ago, love this programming. Thank you for sharing this.
Wod 1: 1:53, 2:00
Wod 2: 126 Du’s
Wod 3: #135
Wod 4: 13:33
Wod 5: 6, 5, 7 total of 18
Wod 6: 11, 12, 14 total of 37
Wod 7: 2 rounds + 400m run
Last 400 meter run, I ran with my arms at my side. They were done.
1) 1:50/1:47
2) 74
3) 235
4) 17:50
5) 1/2/3 I just started heavier squats again after loosening up piriformitis, and I really balked at 225 after the cleans. Really woke me up to whatI have lost in the last 30 days.
6) 13/10/8
7)1.5 rnds
In response to “Dover” from yesterday – Well I hear you, but I think that the sport has advanced so much that guys like Chan and Froning are just as good as spealler at those movements.
Fact of the matter is, it just isnt right to ask Chris spealler move the same loads as Aja Barto. Dont get me wrong it was impressive to see him snatch 295 but isnt he like 240? Spealler is 150 and snatched 225, you do the math.
WOD 1 – 1:58, 1:57
WOD 2 – 134 Double unders
WOD 3 – 170 PR
WOD 4 – 18:10
WOD 5 – 6,10,8
WOD 6 – 11,10,11
WOD 7 – 2 rounds + 200m
Wod 1- 1:46 + 1:58
Wod 2- 153 DU
Wod 3 195#
Wod 4 worked the whole 20 mins. My GHD is away from the pull-ups and I only have a 12 ft rope so I started with my butt on the floor
Wod 5 2/2/1
Wod 6 14/13/15
Wod 7 3 rounds i did the run on a curve treadmill
WOD 1 – 1:51/1:59
WOD 2 – 150
WOD 3 – 165#
WOD 4 – 17:47
WOD 5 – 5/4/4
WOD 6 – 15/18/15
WOD 7 – 3 rounds + 200 M
10min c&j
275. Ties PR. Solid.
FS and pullup(tuck pullups)
10 8 6
14 11 7
Can’t imagine doing this after that metcon.
2/3/5.
1 – 1:48.7 + 2:00.3
2 – 195
3 – 215
4 – 2 Rds + 2 rope climbs. havent done many rope climb wods (this was my 2nd actually) and got to the point where i didnt think i could safely lower myself
5 – 1(ha) 3,4
6 – 3(ha, lesson learned about sweaty gloves), 7, 10
7 – 2 rounds + 150m run
Got this email from Laura a while back after I registered for chicago –
“More information regarding what to bring, how to prepare, etc, will be sent out 4-6 weeks prior to the camp.”
…but I haven’t received any other word and the camp is in two weeks
Wod1… 2:03 2:04, was trying to go steady not hard
Wod 2… 225 double unders
Wod 3…145lb
Wod 4…15:07
Wod 5…2,2,3@155 rx
Wod6…20,16,13
Wod7 …3 rds,190 meters rx
Wod 1: 7:45
Wod 2: 210
Wod 3: 235 which is my pr.
Wod 4: 13:53
Wod 5: 3, 4, 5 felt stronger as I went!
Wod 6: 20, 21, 25
Wod 7: 3 rounds plus 1 400m
Great Wod! I have a local comp in two weeks and I know it isn’t the goal to be my best right now but I feel really prepared! Outlaw Fuck Yeah!
I totally brain farted on WOD 4 and only did 3 rounds. Didn’t realize I screwed it up until it was too late. Awesome work out though, 4 of us were pounding on this workout at the same time at our gym.
1: 1:37, 1:42
2: 201
3: 240 (245 PC PR set today!)
4: 11:21 (only 3 rounds tho)
5: 3, 4, 3
6: 19, 12, 4
7: 3 full rounds with about 5 seconds left over
1/7/7
Did this WOD today (Sunday). I’ve been watching/reading the Outlaw programming for some time. Today is my first official post.
WOD 1: 1:52 + 2:02 = 3:54
WOD 2: 130 reps
WOD 3: 225# (20# PR!!!)
WOD 4: 15:35
WOD 5: 1 + 3 + 4 = 8 reps (yes, this is fail)
WOD 6: 10 + 15 + 14 = 39 reps (yes, this is really fail too)
WOD 7: 2 rounds + 150 yards
Overall really fun, but WOD 4 really smoked me (and tore up my hands).
1) 1:43 & 1:52
2) 155
3) 215
4) 15:05
5) 5-5-5
6) 22-20-20
7) 3 rounds
First workout in a good while where I had to take a knee at the end.
Too much reading. Did a fat chipper then Fat grace at #225.
12:46
Saturday 1hr comp:
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m- 1:44
-rest 4 minutes
Row 500m 1:46
For total working time.-3:15
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders
104
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
275lbs
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs 15′ (5 MU’s- no rope)
30 Pushups (hand release)
15 GHD Situps
15:52
*When finished, rest the remainder of the 20 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups
1- 6/26 2- 6/16 3- 6/10
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
Run 400mb
15 Push Press 115/75#
2 rds
M-5′-8″ -175lbs-27yrs.
WOD 1: 1:37, 1:42 = 3:19
WOD 2: 279 DU
WOD 3: 265lb
WOD 4: 11:44
WOD 5: 14,11,10
WOD 6: 25,20,20
WOD 7: 3 rounds
fun wod!!
WOD1
1:34, 1:39
WOD2
Dubz: 260
WOD3
C+J 260
WOD4
11:13
WOD5
8,6,6
WOD6
40,20,20
WOD7
did 40 calories airdyne instead of run (ankle still healing up)
3rounds
WOD 1) 1:48.3, 1:50.3
WOD 2) 120
WOD 3) 215
WOD 4) 19:00
WOD 5) 1-2-1 and 15-16-8
WOD 6) 2 rounds and 120 meters
WOD1: 1:39/1:46
WOD 2: 123 du
WOD 3: #205
WOD 4: 15:28 (started 1:15 late)
WOD 5: FS-0/1/2 – 7/15/8 (grip was dead from yesterdays t2b
WOD:6 4 rounds + 300m run
WOD 1: 1:44 & 1:52
WOD 2: 38 (I suck at these but am getting better)
WOD 3: 175 -10# pr
WOD 4: 19:02 subbed 5 towel pull ups and 5 pistols for each rope climb
WOD 5: 2-3-3
WOD 6: 6-5-5
WOD 7: 2 rounds + 200m
Ill try this again, Sorry if it reposts.
1:(1:33.8) (139.2) Total: 3:13
2: 225 Double Unders
3: 300lbs (5 Pound PR, Have wanted 300 for MONTHS!)
4: 16:47 (Subbed 5 towel pullups for 1 rope climb)
5+6: Front Squats: 10-12-12 Pullups: 12-10-10
7: 3 Rounds with 30 seconds left (Ran on treadmill)
Pullups for WOD 6 were Strict
I will post because Im just proud to say I survived
Wod 1: 1:42/1:44
Wod 2: 334
Wod 3: 275 (pc, split) cleaned 280 failed jerk tie pr
wod 4: 10:14
wod 5: 3/3/3 I need FS help. Rudy I think virtual coaching is next
wod 6: 20/12/18
Wod 7: 3 Rounds with 22 Sec left
WOD 1: 2:07, 2:10
WOD 2: 250 DU
WOD 3: 165# (1rm)
WOD 4: 11:17
WOD 5: 7-7-7
WOD 6: 40-30-25
WOD 7: 3 Rnds + 200m
On Monday:
WOD 1: Row1- 1:55, Row2- 2:02. Total time: 8:12
WOD 2: DU- 210
WOD 3: Power Clean & Split Jerk- 190
(Power cleaned 195, missed jerk. My power clean is now 5# over my clean.)
WOD 4: 14:49
WOD 5: ME Front Squats @ 155- 6, 5, 7
WOD 6: ME Pull-Ups- 22, 20, 22
WOD 7: 2 Rounds + 400m Run
WOD 1 – 3:40
WOD 2 – 172 DU
WOD 3 – 235lbs
WOD 4 – 3 rounds +2 climbs
WOD 5 – 4-5-6
WOD 6 – 13-12-9
WOD 7 – 3 rounds
WOD 6
#1
1:27.2
#2 220
1:32.7
#3
305 (power clean + push jerk)
#4
Gym in process of moving, ropes are down, had to mod
12 strict chin-ups for 3 rope climb – everything ub until last round of push-up
#5
Fs – 15,10,6
Pu – 19,15,11
#6 4rd + 200ish all push press ub
Had to replace the C&J w/ pulls and the push press w/ dumbbells b/c of the wrists, but it was still a grueling wod:
1) 1:38, 1:37
2) 310
3) (did pulls @ 305 and dip drives @ 295)
4) screwed up and did 3 rds, then did the 4th after a few minutes rest. Plus the first round of rope climbs I replaced w/ 7 pullups + 7 k2e per climb, since we only had 1 rope.
5) FS – 15, 9, 10; PU – 34, 25, 22 –> wanted to throw up
6) 4 rounds… (55# db pp) –> cramped, and really wanted to throw up
WOD 1 – 1:46, 1:42
WOD 2 – 220
WOD 3 – 245
WOD 4 – 16:34
-Began to loose intensity-
WOD 5 – 3/3/3 (should have been way better here)
WOD 6 – 15/12/11 (and here)
WOD 7 – 2 Rounds
*Lose*
stupid is, is stupid does
WOD1: 8:38
WOD2: 160 du’s
WOD3: 123lb
WOD4: 3rds in 18:35
WOD5: FS@125lb 2,2,3
WOD6: 12,11,10
WOD7: 2rds in 9:15
Wod 1:1:40, 1:38
wod 2: 256
Wod 3: 225, stop due to shooting pain in my right trap
Wod 4 10:50 should of paced myself better broke down after this
Wod 5 5,3,3
Wod 6 25,22,22
Wod 7. 2rds + 10PP
WOD 1- 1:31, 1.41
WOD 2- 335
WOD 3- 120kg (equaled my PR. Feel I could have got 125 fresh yeeow)
WOD 4- 14.26 (done 4x 11ish foot rope climbs to sub 3x 15 foot climbs. equaled same height in total)
WOD 5- ,8, 8, 8
WOD 6- 20, 15, 15
WOD 7- 3+350m
WOD 1&2 – 8:08(inc 4min)/357 DU
WOD 3 – 100kg
WOD 4 – 19:01… This WOD messed me up..
WOD 5&6 – 3/10, 2/11, 3/7.. Pull-ups died real quick
WOD 7 – 2rnds even
Fun workout.. Almost enjoyed the 30min of staring at the floor afterwoods..
WOD 1 – 1.32 + 1.35
WOD 2 – 252
WOD 3 – 115kg Push Jerk
WOD 4 – 15.47 Mad chest cramp after first round (4x 11ft Rope Climbs)
WOD 5 -10, 8, 7
WOD 6 – 25, 22, 22
WOD 7 – 2 Rounds + 300m
No time for all this today.
Did one 500 row in 1:36
Did double unders quickly hit around 150 for max of 3 unbroken moved on.
C&J- From the beginning these felt heavy so went up to 245 not close to PR but all I had in me?
Had to go probably for the best after how weak I felt on cleans. I believe the extra muscle up work is hurting my ability to recover in my back but not sure.