The Danes are better than you. I don’t mean that in a competitive sense, nor do I mean it to spark up some sort of international bitchfest about how I’m a stupid ‘Merican and don’t know what I’m talking about. It’s just my opinion, and I’m right. Why are they better than you? Mostly because they were the most organized, on-task, and easy to deal with camp group in the history of Outlaw camp groups. Also, they have Eleiko bars, and they have a lot of them.
Another reason the Danes are so great is because they have world-class, mega-famous, super-chefs amongst their regular elite exercisers. Thomas Rode Anderson, owner of Kong Hans Kaelder, and author of this awesome paleo recipe book (that you won’t be able to read), was at camp and came to the rescue on Saturday when some of us needed lunch.
WOD 121120:
BB Gymnastics
1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.
I am having some serious problems with my snatches-I cant keep form an add any real weight . . . I bottom out around #135. What can i do? I really felt ‘better’ w/ them after doing the hang snatch -snatch wod last week … should i keep working those or off the box snatches?
Sounds like they r rich as f-#k. They spend all their money on bars. Come on. Rudy u really think u could not snatch your pr in my garage with regular shoes and a 200$ bar? Yes u could because of your technique and strength not your shoes or what kinda bar u use. Just sayin…..
BBG:
1) 145#, only 1 miss
2) 195#, no misses
Strength:
1) Done at 245#, felt great
2) First set at 205#, rest at 185#
Conditioning:
12:34 RX
BBG:
1. Worked up to 215#
2. 225#x4 235#x3
Strength:
1. Done @ 315#
2. Done @ 225# (should have done more)
Conditioning:
7:50
BBG:
1)95# set 1-4, 105# set 5-6, 110# set 7. No misses.
2) 125# no misses
Strength:
1) 205#
2) 135#
Conditioning:
14:25- ran 250m and did double ring dips as I was exhausted and had no energy. Snatches at 95#.
Well organized and extremely efficient people? Welcome to Scandinavia. Also, never try to cross the street without a walk sign being green… They take that shit pretty serious
Bbg
1. 135
2. 165
Str
1. Off 300
2. 185
Cond
11:50
Free HSPU practice & mobility, then
Every 2 mins for 10 rounds (20 mins) do:
3x High Bar Back Squat @ 125 kg (275 lbs)
13x Push-ups
Conditioning:
9:55 Rx’ed.
BB Gymnastics:
1) 135×1, 155×6
2) 185×7 (no jerks)
Strength:
1) 270#
2) 205#
Conditioning:
13:03 Rx
BBG:
1) 79k-83k-88k-92k(2)- 94k (2)
2) 105k-112k-119k-123k-126k(2)-129k
Strength:
BS EMOM (2 Reps @ 160k) For 5 Minutes
FS (1 and 1/4 x 2) 110k-116k-121k-129k-131k-133k-135k
Conditioning to come. Had to break and go back to work.
BBG
1) 145 no misses
2) 195, 200, 205, 210, 215, 215, 220 no misses, felt fucking great
Str-
1) off 295, used 250 for all sets.
2) 195, 205, 210, 210, 215, 215, 220
CND
10:44 rx
BBG
1) to 155
2) to 210
Str
1)off 315
2) to 230
Cond
10:13
Conditioning:
8:42 Rx’ed.
BBG
1) 185×4, 195, 205×2, 215
2) 225×2, 235×2, 245×2, 255
Strength
1) EMOM- 335
2) FS- 245×4, 265×2
Cond
10:28.
This WOD can bite me.
1) 115# across
2) 165# across
BS @ 245
FS @ 185
Cond ran out of time, but got a few MUs in.
BBG:
1) 103-113-118-118-118-123-123
2) 143-153-153-153-153-153-158
Strength:
1) EMOM – 210
2) FS – 180
Cond:
17:10
Did 7,5,3 muscle ups instead of 9,7,5, all the rest Rx. (9,7,5 would have taken me even longer).
4/5/5
BB Gymnastics
1)165-185-205-215-225-235-240
2)185-205-225-225-235-245-250
Strength
1)330#
2)255-275-275-295-295-305-305
Conditioning
10:46 (runs were slow, first time not failing any muscle ups!)
2/1/1
BBG:
1) 90Kg
2) 90Kg (I know)
Strength:
1) 127.5Kg
2) 100Kg
Cond:
12:59
MFS:
467
Snatches – 125
C&J – 155
Squats – 210
Front Squats – 135, 135, 135, 135, 155, 165, 175
BBGym:
1) 5×130, 135, 140
2) 2×180, 4×185, 190(pr from blocks)
Strength:
1) based off 305
2) 205, 200, 195, 4×185
Conditioning:
14:04
-115# pwr snatches
M/F/S
2/5/1
BB Gymnastics
1) 7X1 Snatch off Boxes @105kg EMOM 1 miss
2) 7X1 Clean & Split Jerk off Boxes @130kg EMOM 1 miss
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 200kg
=> High bar, as elbows are f*****
2) 7X2 1&1/4 Front Squats – @ 130kg
Conditioning
Bar Muscle Up and green band.
7:26
Awesome Ramon
Front Squats -185
Conditioning – 13:37
I had this funky right hamstring tendinitis thing going on this week. I skipped yesterday and am taking it easy for a few days.
BBG:
1. Skipped
2. 3 @ 135, 4 @ 150
Strength: Skipped
Conditioning:
11:55
I did C&J @ 135 instead of Snatch
Conditioning (Finally added from earliers post): 8:53
-Missed 1 freaking MU on the last set!
I am looking for 2 spots to the Seattle training camp, if anyone would like to sell them email me!! Thanks
115, 125, 130×2 fail on 3rd, 135 fail
Felt good on 130 bottpmed out and then couldnt come out of it.
145, 150, 155, 160, 165, 170, 175 felt really good
265×3 fail on 4 then 245
155×7
14:21 as rxed ecstatic. First outlaw cond ive done rxed
Snatch 1)165,175,180,185,190,195,200
C&J 2) 185,205,205,205,215,220,225
Strength
1) LBBS- 310
2) 1&1/4 front squat- 205×7
NO COND
BBG
1. 85 (3) 95 (4)
2. 115
Strength
1. 165
2. 105
Conditioning
19:36 RX first time ever!
Snatches worked up to 245 for a single
Clean/push jerk worked up to 275 my push jerks suck
Squats completed at 385
Front squats completed at 275
BBG
1)80
2) 2@105, 5@110
Strength
1) 165
2) 125
Conditioning
We cap at 12 min. Subbed ring PUs and ring dips for MUs as I don’t yet have MUs.
Lin, my coach, told me to do the 95# RX weight even though my 1RM snatch is 95, so I did. And I did 9 power snatches at 95. Took most of the time, but that’s a fuck yeah! for me.
13:00 – got thru round of 9, then did 7 ring PUs/ ring dips.
BBG
1. 215# x 7
2. 235# x 7
Strength
1. 280 x 5
2. 225 x 7
Conditioning
12:34 RX
Bbg
1). 205
2). 255
Conditioning
7:40
Snatch- worked up to 165 and stayed
Cj- 205 and 215 for all sets
Back squat- 285
Front squat – 185- practiced speed
Met con- 9:21. Need to practice power snatch for reps in met con more
Bbg
215
255 after this I hit a 260lb thruster just cause I haven’t done it in forever 25lb pr! Video http://youtu.be/pgR_NeZ1tyg then hit 315 squat clean missed jerk… Video http://youtu.be/nGiMYIg1KSM
Stength: Back squats off 385 no misses
Front squats 255
Cond 8:31rx all mu unbroken!
Oops wrong vid here’s the thruster… http://youtu.be/fRkL2QIeRek
Damn wrong c&j video Im retarted tonight…
http://youtu.be/QbqYT7ENG_k
BBG
Snatch
155(5)
160
165
C&J
185(2)
205
215
225
235
245(ff)
STRENGTH
BS@330
FS@135,155,185,185,195,195,205
Conditioning
Ran out of time.
BBG
1) 160#; f, 1, 1, 1, 1, 1, 1, 1
2) 200#; no misses
Strength
1) 375# LBBS
2) 280#
Conditioning
16:52 Rx
BBG:
1) 2×95/100/105/110(f)/105/110(f) #
2) did not do…just worked more on snatch technique making set of split snatch. Reason did not do clean….too sore from yesterday, after making too many of heavy cleans and not always going under the bar has consequences….
Strength:
1) Back Squats @ 195#
2) Front Squats: 2×135/2×145/2×155/160#
Conditioning: ran out of time
BBG
1) 135×2, 155×5
2) 205×7
Str
1) 315
2) 205×5, 225×2
Conditioning
12:07 w/ bar muscle ups (only had access to a bar)
**last rep of the first two sets of MU gave me trouble getting over the bar
**elbows kind of hurt during the snatch, pulled one at a time with a bit of rest between pulls to shake it out.
1) 145
2) 210
3) 300
4) 225 for all, should’ve gone heavier but wanted to get form down
5) 8:09
BBG:
1) 165#
2) 185#
Strength:
1) Based off 345#
2) 205#
Conditioning:
12:48
Did from hang
1) 185×3 205×4
Couple of fails
2) 240. Felt solid, way better than yesterday:
Actually power cleaned two, surprised myself.
Squats: 280
Did High bar. Felt good.
4/4/4
BBG:
1.) 160-165 X 2 – 170-175-180-185
2.) 210-220 X 2 -230- 235 X 2-240
Strength:
1.) 390
2.) 225-255 x 4-265
Conditioning:
9:40 UB muscle ups.
3/4/3
BB Gymnastics
1) 135, 135, 135, 135, 135, 135, 135
2) 185, 185, 185, 185, 185, 185, 185
Strength
1) 275
2) 205, 205, 205, 205, 185, 185, 185
Conditioning
10:07 @ 115
BBG
1 – 210,225,225,245,265(m),265(m),265(m),265(m),265(m)…I can keep going.
2 – 225,225,245,245,275,275,275
Strength
1. 325 (High Bar)
2. 225 (Stayed light)
Conditioning
8:43 Rx’d. Loved this workout.
BBG
1. @155lbs. no misses
2. Did “DT” with the gym after being prompted. 7:57Rx
Strength
1. @255
2. @185
Cond.
8:56 Rx
snatch: work up to 215 missed 225 a bunch
cj: 185 225 235 245 255 265 270 275
BS done at 355
fs 275×7
conditioning: 8:57
Bbg
Snatch 120 (1 miss)
C&j 160 (1 jerk miss)
Strength
Lbbs 190x4set, 200x1set
1.25 fsquats 145-145-150-155-160×3
Conditioning
10:04
(7/2, UB, 4/2/1, 4/3, UB, UB)
Bbg
1) 70kg
2) 100kg
Strength
1) 327#
2) 265#
Conditioning
10:07
Warm Up
Fran-2:21 22sec PR!!!
BBG
1)175 worked no hook grip and not moving feet.
2) Just split jerks need to work on speed
Cond
15something
Fran ruined me for this one. Snatches were to easy but felt wicked heavy on the rings!
BB Gymnastics
1) 175 (could not get a nice rythym with this movement today…oh well)
2) 225 (failed 235 on last set)
Strength
1) 285 (based off 335 HBBS)
2) 255 (felt pretty rough…goal of 300# FS hopefully comes sooner than later!)
Conditioning
12:05 Rx (Struggled with last couple reps of each set on MUs, went unbroken on Snatch on last round!)
BBG:
1) 145(3),150(3), 155
2) 195(3), 200(3), 205
Strength
1) 275 (Based off of 325 LBBS)
2) 135, 155, 175, 185, 195(3)
Conditioning
8:30 Rx First round of MU were unbroken and snatches felt really good
stength- 315# hi bar (i can’t low bar squat near my hi bar)
225×3,235,245,255,265
conditioning- 7:04 (being a pussy on those power snatches)
Snatch 155-175
C&PJ 225-235 245(f clean)
BS 345
FS 225
1 min rest
Conditioning: 9:55
29/m/5’11″/180
BBG
1) 155-155-155-165-165-170-170
2) 185-185-205-205-225-225-235
Strength
1) 295
2) 135-155-185-205-225-225-225
Body is really sore. BBG and strength today were rough.
Conditioning
12:52 (MU not clicking really well today)
Bbg
Snatch:60 62.5 65 67.5 70 70 72.5 miss
Clean push jerk : 80 82.5 85 85 87.5 87.5 90 miss
Strength
Back squat @120kg
Front squat @85kg
Conditioning
9.30 rx
BBG:
1.) Snatch Worked up to 205
2.) Clean and Jerk worked up to 265
Strength:
1.) LBBS: Done at 340 lbs, no missed reps
2.) 1 1/4 front squats: 225, 245, 255, 265, 275, 275, 275
Conditioning:
8:30 Rx. All muscle ups done unbroken.
BBG
1-105 lb
2-125
Strength
1-190lbs
2-135lbs
Cond
14:01 RX
I totally suck at power snatches
BB Gymnastics
1) Snatch: Subbed with Snatch Pulls off box, 210lbs
2) Clean & Push Jerk, 210lbs
Strength
1) Back Squat: 325lbs
2) 7X2 1&1/4 Front Squats: 235lbs
Conditioning
12:44 RX
BBG
1) 215
2) 265
STR
1) 355
2) 285
COND
7:30
Cond: 9:43 rx
Making up the other stuff tomorrow
Solid session. 9:59 on conditioning. Mu’s improving nicely.
I will be in Az at Christmas and I need a box to do outlaw in. At outlaw friendly boxes in az. Thx
BBG:
1.) 150, 160, 165, 170, 175, 180, 185
2.) 185, 195, 200, 205, 210, 215, 220
Strength:
1.) 265
2.) 195, 195, 195, 195, 200, 200x1x(f on 1/4), 200
Conditioning:
10:50 Rx
BBG
1) 135×3,155×4
2) 155×2, 175×2, 185×2, 205×1
Strength:
1) 265
2) started with 205, but to heavy so restarted and finished with 185
Conditioning:
200m run
18 HR push-ups
9 power snatch 135#
200m run
14 HR push-ups
7 power snatch 135
200m run
10 HR push-ups
5 power snatch 135#
200m run
7:47
WOD 121120:
BB Gymnastics
1) 60, 65, 65, 65, 65, 65, 70 (kg)
2) 80, 80, 85, 85, 85, 85, 90
Strength
1) 100 kg
Conditioning
Team WOD
BBG
snatch- 92.5kg missed 2 on the catch..
C&J- 102.5kg missed 1 jerk
Strength
back squats at 148kg
Didn’t do the rest not feeling 100% so lowering the volume this week so I can give it 100% again soon
bbg
1/ up to 90kg
2/ clean only up to 115kg
strength
1/ 140kg
2/ missed. catch up thursday
conditioning
8.52 rxd
1/1/4 fs up to 120kg