121130

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Outlaw Open info:

-Our first official broadcast will be at 8PM PST Friday night. We will be streaming the athlete briefing, including interviews with the athletes, and a fairly short pre-game show. In the meeting/pre-game show we will announce all pertinent information for the weekend, including: heat times, standards (for Saturday), event changes, and anything else I can’t remember right now.

-I will be embedding a link for the broadcast sometime Friday when we have everything set up. If you are a blog subscriber you will get email about this, just like any other post. If not, keep hitting refresh on the site until it posts—I know you’ll be doing that anyway.

-IF we can get everything set up early enough, we will try to get live footage of some of the lifting from the AO sessions. Elisabeth Akinwale and Lindsey Valenzuela will be going head-to-head at 6PM PST, and I will be coaching Elisabeth. We are HOPING to have live coverage of that session.

-Again, the link and embed of the broadcast will be posted some time Friday. There is no link as of right now, but there will be. Please don’t post to comments, or email, or Facebook, or write a letter to us asking where it is—it will magically appear at some point in the day, and all your dreams will come true.

WOD 121130:

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

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. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

75 thoughts on “121130”

  1. Need more informations about the Deadlift
    What are the correct sets ? Because it’s a bit confusing

    Every 45 seconds for 7:30 = 11 reps
    22 reps for 7:30 = every 20s
    22 reps every 45s = 15’45

    Which one ?
    I bet for the second one …

    • Awesome ! It seems I’m not able to read anymore …

      – Just read the f*** whole line, Jerk !
      That’s the best advice I can give to myself

      Thanks for your help, Norm

  4. on the conditioning. are these two seperate 10 min intervals? or one 10 min interval with both movements combined within?

  6. Strength:
    1. Based off 455#
    2. Based of 245#

    Conditioning:
    Not…even…fucking…close
    80% is 245# got 2 reps first set and dropped to 225#
    Completed all burpees in total time of 3:54
    Didn’t get 3 reps of clean jerk for any of the sets even at 225#

  9. Strength
    1)225+bands
    2)210, 220, 235, 245
    Cond
    1- 3 @255, 15
    2- 1@255, 15
    Rest at 225, 15
    An honest estimate of burpee time is 4:20. Just tried to get through it.

  10. Cant decide if I want to use my Oly shoes or my regular cross trainers on the conditioning. What are you guys doing?

    I’ed use my adipower oly shoes but I don’t think I’ed like doing that many burpees in them.

    • Good practice for not having OLY shoes during a lifting metcon. Good to switch it up in my opinion

  11. 1) 205 + RED and Orange
    2) 205, 225, 232, 245

    COND
    195, did 3 rounds with 3 reps, round 3 and 4 with 2
    Burpees about 45 seconds on most rounds, last round in 31

    There was a lot of cussing Rudy’s name today, more than usual at least in our gym

    Mid
    Done

    4/3/4

  12. Str –

    1) off 485
    2) off 275

    Cnd – @ 250

    :29
    :49
    :54 2 reps
    :59 2 reps
    :49 2 reps

    Midline –

    Is a reverse hyper seriously worth $1200????

  14. Overtrained a bit this month, only Snatched on Wed & didn’t do nothing else.

    Decided to change my Oly drills & base Strength work on % instead of linear next month.

    Bench Press 205/1 225/1 245/1 260/1 275/1 pr by 10 lbs
    Front Squat 242/1 286/1 319/1 pr (all time pr from 315 over a year ago, last one was 308 about 7 weeks ago)
    Shoulder Press 145/1 155/1 170/1 180/1 pr

    Then did some weighted pull-ups & push presses but not pr’s

    Conditioning @ 225 lbs
    3:47 for Burpees
    That was effin’ ridiculous!

    3×25 GHD sit-ups UB
    3×15 Reverse Hyper @ 150

    Also just got my Prowler delivered! Can’t wait to finally try it!

  15. Str:
    Deadlift at 242 + Bands
    Bench: 206/217/224/224(1)/217(2)
    Didnt do the referenced wod, tried scaling down from 1RM, went too heavy

    Cond as rx’d
    @ 172#
    Burpee time: 3.24

    Midline:
    did 1round, stopped due to lower back pain.

  16. Str
    1) off 400
    2) off 265..failed the last 2×3. Only got the first rep of each set, had a spotter help me on the last 2 reps of each 2×3 set.

    CND- @ 195

    :30
    :34
    :45
    :55
    :57

    Completed every set, my weight felt fine. Didn’t miss any lifts and made them all within the time frame. I honestly thought this wod was actually fun. Felt really good on it.

    Midline
    1st GHD sit ups UB
    2nd 15/10
    3rd UB

    Subbed
    12 GHR and 15 back extensions with a 53lb kb did that for 3 sets

  17. So the Burpees were suppose to be done in between sets of the C&J? I guess I screwed this one up. I did it like 2 seperate 10 min intervals. With that being said

    DL based on 400#
    Bench off 275#

    Cond 1
    280#
    Con 2
    3min 20sec

    Midline.
    Of course

  18. Str
    1) Mainsite class took the bands today
    2) off 200, no fail

    Cond @ 165 all reps completed
    :36
    :60
    :60
    :60
    :60

    Absolute shit show.

    No Midline

  19. deadlift:
    136kg plus bands
    bench press, done.

    conditioning, wtf?
    I based off power jerk and still had to go a little less
    went 3 reps, 3 reps, 2, 2, 2
    time: :31, :34, :33, :38, :37

    GHD and RHs done!
    the GHDs got spicey in the third round. I need to change my gymnastics day, because back tucks and all that shit fire up my hip flexors, then GHD, FML!

  20. Dead – 185 w Blue+Purple Bands
    Bench – 165-170-180-190

    Cond 3:03 for burpees.
    BUT, did only power cleans and push jerks at 70%, wonky knee today.

    Midline done, 70# RH

  22. Strength:

    1.) Off 490
    2.) Off 245

    Conditioning:

    80 % @ 230

    0:30
    0:38
    0:50- 2
    0:54 -2
    0:59 -2

    Total burpee time around 4:41. This was f’ing tough!

    Mid:

    1a.) Done
    1b.) 245

    3/4/4

  25. Strength
    1) no bands-used 70# chains, bar weight 275
    2) based off 260

    Conditioning
    Stayed at 205# the whole time which is lighter than the 220 i was supposed to do and still only got 2 reps on the last two minutes
    burpees total time was 3:45
    fucking brutal as hell

    Midline
    1a) Done
    1b)45# GHD raise

  26. Strength:
    1) Based off 425
    2) Based off 185-failed 3rd reps on last two sets-no spotter

    Conditioning:
    80%= 165
    Burpee time: 3:59
    – 3 c&j’s first 2 even minutes, 2 c&j’s last 3 even minutes. Props to anyone who did all 10 min with 3 c&j’s at 80%, I was spitting up on myself by the end.

    Midline:
    1a) done
    1b) 3×15 straight leg DL@ 165

    M/F/S
    3/7/4

  27. Strength:
    1) 210# w/bands
    2) 215# 230# 240# 255#

    Conditioning:
    180# no misses
    2:03 total burpee time

  30. BBG

    1) Deadlifts: strained hip and quad so no bands today. Did 165# and the last set I went for ME and completed 11 reps.
    2) Bench: completed based off of 135#

    Conditioning:

    First time I yelled out “who thinks of this shit.” Lol

    C&J: done at 135# and no misses
    Burpees: 3:57 total time

    Midline:
    Equipment still not here
    1a) sit ups done with a 25# plate
    1b) reverse hypers done off of box with 10# DB.

    • Did C&J 80% was 212 hit them every even min.

      15 burpee’s every odd min for 10mins
      Burpee’s were 2:40 around there.

      Bench was I just rounded 265, 285, 305, 320

  32. 1) dl 235, no bands
    2) bench press of off 155

    conditioning:
    1) 38
    2) 45
    3) 55
    4) 57
    5) 64

    2 c&J round 4 only 1 rd 5 at 145.

  33. 1) Off a #535 Dead – #275 + Monster Bands
    2) Off a #365 X 2 – #305 X 5, #320 X 3, #340 X 3, #350 X 3, #365 X 2 X 3

    Conditioning:

    Used #250 for 80%

    1 :30 Burpees, :45 Cleans
    2: 32 Burpees, 1:00 Cleans
    3 :35 Burpees, 1:10 Cleans
    4 :40 Burpees, 1:30 Cleans
    5 :45 Buprees, 1:45 Cleans

    That was a total disaster, was anybody able to really do that with their true 80%?

    Midline – Done

  34. 1) based off 550
    2) based of 245

    conditioning:

    C&J with 225

    burpees: 38,37,38 called it quits after that shoulder started to hurt

  35. STR
    1) 230 + bands
    2) 190/205/215/225

    Conditioning
    2:03 for first 45 burpees, failed to finish all 15 of the last 2 sets (12 and 10)
    **all c&j performed as Rx(205)

    Midline
    *subbed glute ham raise on the ghd for reverse hyper. left leg locked up, it was lovely. still completed everything.

  36. Strength:
    1) 225 + bands
    2) off of 235 (missed final rep)

    Cond:
    Rounds 1 & 2: @ 80% (205#)
    Rounds 3, 4 & 5: @ 185# still only got 2 reps
    Burpees…just did as many as I could in a minute lol

    What a slap in the dick.

  37. strength:
    1) no bands today so 70% of 1rm 200#
    2) skipped

    cond:
    135#
    c+j: 3,1, 1, 1, 1
    burpees: 15, then misses each round, made up at the end

    ghd-done

  38. M/38/5’8″/188

    Strength:

    1) Deadlifts, were based off a 530 1RM; BB# @ 265 + 2 Purple Bands.
    2) Bench Press: 210/235/250/260/260; with a pause at the bottom.

    Conditioning:

    Used 230 as C&J weight; 38 pounds heavier, than my current 80%. Had some makes and some misses; all good! I plan to have a 1RM of 280 for a C&J, by the Open…if not more! #Technique! I did all 5 round of Burpees in 3:51.

    Midline:

    1a) Unbroken GHD Situps @ 25reps
    1b) Subbed out Reverse Hypers, with GHD Raises

  39. 29/m/5’11″/180
    Strength
    1) 240
    2) 190-205-215-225

    Conditioning
    C&J 205
    3-3-2-2-2
    Burpees
    39-60-57-56-56 = 4:28

    Midline
    GHD UB
    Reverse Hypers(GHD with green band)

  41. 41/6’2″/204

    S:
    1) 250#
    2) 215-230-240-255# – No failures, no assistance. Much better than last week.

    C:
    C&J based on 300# max.
    1: 245# x3
    2: 245# x1 – smoked, dropped weight. Happy I got one after the burpees though.
    3: 220# x2
    4: 220# x2
    5: 220# x1

    Midline:
    Done

    Disappointed about the conditioning. I forgot to time the burpees because I was more focussed on trying to game my C&J’s and time so I could do it as RX’d. The weight was too much for me today and couldn’t risk taking 2 steps back on the shoulder rehab.

  42. S:
    @225 + Green band (had to improvise with sumo dead lift and green band over feet and bar)
    Bench- off 215

    C
    C&J based off 265
    :27
    :15
    then only 13 burpees
    only 12 burpees
    only 12 burpees

    did this with 3 hours of sleep and no food after coaching 4 straight classes i know im bitching.

    10/9/1

  43. Strength
    1-165 plus greeen band in improvised sumo stance
    2- off 195

    Conditioning @ 135
    :15
    :09
    :05
    :03
    :01

    Midline
    Done

  44. Strength
    1) Banded DL – 160
    2) Bench – worked up to 160. Hit it for 3 reps and then 2 reps.

    Conditioning
    133lbs (5lbs shy of 80%) – had 2 failed reps in workout
    Burpee times – :31, :33, :34, :42, :48
    TOTAL time – 3:03

    Midline
    Check.

  45. Yeah this sucked.
    Just felt totally off and kind of nauseus today.

    DL @47,5kg + blue band
    BP, had to go lighter than last week, 42,5kg for the last four sets:/

    Conditioning:
    Ok, even when feeling my bestest I still would have no chance haha
    C&j @45kg (around 70%) 3-1-1-1-2
    Burpees: 15-12-13-13-13

    Midline:
    Did 25 ghd raises and was about to throw up, then did 2×15 of reverse hypers and went home to cry;) Ok not really, had some pizza and felt a little better:)

  46. 2 Banded Deadlifts @ 240
    Bench Press: 1X5 @ 260
    1X3 @ 275
    1X3 @ 290
     2X3 @ 305(2/1)

    Conditioning cleans@205
    Rnd 1
    :34
    Rnd 2
    :54
    Rnd 3
    2 cleans /11 burpees
    Rnd 4
    2cleans/8 burpees
    Rnd 5
    2cleans/11 burpees

  47. Strength:
    1.) 215 + Band
    2.) 180×5, 190×3, 200×3, 210x3x3

    Conditioning:
    :39 & 3
    :47 & 3
    :52 & 3
    (13 Burpee) & 2
    (11 Burpee) & 2 + Clean ~ Jerk completed but not in time

    Midline:
    1a.) completed as Rx
    1b.) GHD + 37.5# DB between feet

  48. Strength:
    1) 315#, no bands today
    2) 215×5, 225×3, 235×3, 240×3, 245×3

    Conditioning:
    :40
    :43
    :46
    :53
    :57
    All clean and jerks thrustered at 177#, still nursing low back so tried not to go too crazy

    Midlline:
    1a) Completed
    1b) Completed – 50# total

  49. Strength:
    1)Deads-150lb bar weight
    2)Bench
    1×5 @90
    1×3 @95
    1×3@100
    2×3@105 (failed last rep on both sets)

    Conditioning:
    40/45/51/1;05/1:05 went over last 2 rounds of burpees to complete since I knew I wouldn’t finish the C&J in time…that was rough

    Midline:
    1a)completed UB
    1b)70lb total each set

  50. was away for a few days sorry for the late post…

    255* no bands for the deads. i also didnt read like an idiot and only did 1 rep and was confused how easy it was. pissed

    Bench done off of 225.

    Cond

    Complete, Burpees took probably 4 mins. went 3, 1, 2, 2, 2 on the clean and jerks. that absolutely wrecked me. i want another go at that one. embrassing.

    No time for midline

  51. strength
    deadlift @ 100kg +20%
    bench based of 100kg worked at 90% no spotter no misses

    conditioning
    @ 80 kg
    burpees 28-29-30-32 35 = 154 sec

    midline
    done

  52. Strength
    1) Deadlift: 255 + 20% Tension
    2) Bench Press: 185/195/205/215
    Conditioning
    No missed C+J, 215lbs, Burpees 37s/44s/54s/completed 9/completed 10
    Midline
    Done, 90lbs for Reverse Hyper

  53. Strength
    1) 115kg +20%
    2) Skipped Bench due to small shoulder tweak

    Cond
    95kg
    2:49 Total Burpee time

    Midline
    Done, subbed Reverse hyper for hyper extensions with 10kg plate.

  55. Missed this session last week (follow a week behind and figure it is better training than the dirty OO chipper)

    Strength
    1) 92.5kg + bands
    Extra – Did some snatch balance then 15 x BW OHS @ 82 kg. Felt pretty easy, never expected to really say that about a 15rep BW OHS.
    2) 85, 90, 95, 95, 95 (working technique and left shoulder control, it likes to elevate)

    Conditioning (fucking brutal but got it done, great protocol)
    Burpees 3.44 (:37, :45, :47, :49, :50)
    C&J 100kg (made them all)

    Midline
    Will be done tonight

  56. BBG
    1. 315 no bands
    2. based off 245
    Cond
    DNF wow tried it twice two different ways. Either way wasn’t making it. Bad Day!!

    No Midline either

  57. d205/b107/cj105
    s
    102.5 plus 45 in chains
    92×5/97×3/102×3/107×2/107×0/100×3
    c
    85
    38/48/52/57/58 – 4:13
    m
    completed
    10/15/20

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