>Spencer Arnold: Develop the Squat or Play Kickball.
>Natalie Hanson – Breaking a lot of PL records:
WOD 130423:
BBG
1) EMOM for 7 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) EMOM for 7 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#
Extra 130423:
GROUP #1 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
3 rounds for time of:
4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
THIS IS SO GREAT NATALIE!!!!!! Again, AMAZING JOB THIS WEEKEND!!!
Just to confirm Coach.
PS+PP is based of 1RM PS
&
PC+PJ is based of 1RM PC or PJ
full version %s
TY!
BBG
1) 85kg felt good, made all lifts.
2) 100kg felt real good, made all lifts.
Conditioning
12:44
Extra work later in the day.
I did Games standard box jumps.
Extra
6:56
1) 90kg
2) 102kg
Cond) 13:57 very average today. Got to the KBS at 9:40 and just had nothing left 🙁
Everything else was pretty smooth.
Great day!!! Got some extra push from Project Nomad!!!
Power snatch press 185
Tap n go clean jerk 205
Condo 953
Solid!
1) Done off 210 (165lb.)
2) Done off 300 (210lb.)
Cond – 16:20
BBG
1) 65 kg (based of 80)
2) 70 kg (based off 100)
Conditioning
17:28 rx
225
230
9:55
D-Rob
Sn- based off 185 rounded to 150
CnJ- based off 255 rounded to 180
METCON-
20 thrusters 45#
40 ring pull-ups
20 thrusters 45#
40 box jump 24″
20 thrusters 45#
40 ring dips (had to change height of rings here during transition)
20 thrusters 45#
40 hi hang muscle snatch 45#
20 thruster 45#
16:00
Tried to recreate the WOD as closely as I could with the equipment I have.
METCON 2 later
8 strict ring pull-ups (subbed for rope climbs)
12 push press 115
16 abmat butterfly sit-ups
4:29 UB
Bbg –
1) 220
2) 220
Cnd –
9:59
Bbg –
1) 195
2) 205
Cnd –
13:58
40 UB pull ups new PR
Got to KB and had NOTHING left – spent a lot on the pull ups
Extra
Subbed 10 C2B for Rope Climbs
5:53
Bbg –
1) 195
2) 215
Cnd –
12:27
Extra –
Subbed 10 C2B for Rope Climbs
5:17
1: 67,5kg
2: 80kg
Cnd:
17:18 – fuck dips!
Part 2 conditioning
8:04
Still babying the wrists. Did an hour of mobility instead if BBG.
Conditioning: 11:10
Bbg –
1) 155 10lb less than 80% but no misses should have went 80%
2) 165
Cnd – scaled all 40 movements to 30
18:59
BBG:
1) 80Kg, 2 misses
2) 90Kg, all hits
Cond:
16:59 – estimated 7 minutes of rest
Reg:
12:22
MFS:
473
1) 155
2) 175
Cond 15:18
Had to seriously pace the dips to avoid failure. Shoulders toasted!
1) Off 245# – 200# no misses
2) Off 315# – 220# no misses
Cond = 9:46 rx
all WB, box jumps, KBS unbroken
pullups 30/10, RD 10/10/6+4/5+5
bbg
1)195
2)215
cond
11:04
1) 85Kg, no miss
2) 95Kg, no miss
Cond rx’d
14:28
Tried go ub, but dips and swings smashed me 🙂
1) @ 190 failed on min 5
2) @ 225
Conditioning 14:38
snatches 150
c+j 160
con 17:13
i dont think ive ever felt so absolutely defeated while trying to get through a set of kbs. but i made it through
BBG:
1.) 190
2.) 195
Conditioning:
14:49
1. 165
2. 195
Light due to shoulder injury
17:12
Bbg-
200
205
My fucking head is still throbbing since the 20rm this weekend
Cond-
11:12
Used 30 lb wallball
5/4/7 head
BBG:
1. 155 (1 miss)
2. 185 (no misses)
Conditioning:
15:30 RX
Had to really pace the Dips and KBS to avoid failure, but everything else was pretty much unbroken.
BBG
1) 190
2) 210
Conditioning
10:48
Extra: 7:50
1. 128
2. 4x 143, 3x 148
Conditioning- 15:38 (my dips are pathetic.)
BBG
1) 210
2) 235 Felt good, I look forward to this getting heavier.
Conditioning
10:54
Good reference point: Oly shoes are not best for Box Jump.
Could of broken KBS into less sets. DId 4 x 10
Group 1 Extra:
6:19
Worked hard on Rope Climbs, a weakness of mine. I can’t stop gaining wait, which I like and dislike.
BBG
1) 220
2) 230
Conditioning
15:00 – awful. Shoulders were toast. No rest days since last Thursday.
Extra (later)
Did your headache after that 20 rep go away or is it still coming back?
Bbg:
1) done and no misses @ 115#
2) done and no misses at 135#
Conditioning:
15:48 30 dips done from box.. Def weakness for me.
First full day of Outlaw since back injury. Happy!
Bbg
1. @95 felt better as I went
2. @110 very solid
Wod 17:32
My time is awful but it took me 6 min at least to do dips. I am really proud of myself though for completing them because I thought I would have to cut the reps. Everything else I tried to attack as fast as possible
BBG:
1) 140
2) 155
Conditioning:
*Strict pull-up/ring dip *50# kb snatch for swing
13:24
M/F/S
2/5/3
No workout yesterday. Mix of yesterday and today’s workout.
BBG
1) 7X2 Hi-Hang Snatch 3x2x90; Didn’t trust shoulder to go higher
2) EMOM for 7 minutes: 2 Power Cleans + 1 Push Jerk @ 70%; 135#
3a) 5X3 Snatch First Pulls –185,205,225,235,225#
3b) 5X3 Tempo HBBS. 225,185,135# Just crashed. Even first set felt ridiculously heavy. Stopped. 4 hour break.
Conditioning
25 Wall Ball
25 Burpee Pull-up
25 Wall Ball
25 Burpee Pull-up
11:48
Midline: DND
bbg:
1) 125#
2) 135#
conditoning made 29 kbs at 20 min. 6 min to get the ring dips
1. No misses
2. No misses
Metcon – 10:42
BBG
1) off 255 no misses
2) off 315 no misses
I hate power snatches
Cond
10:17
BBG
165#
185#
Cond-
11:05 *this kicked my ass*
BBG
165#
205#
Conditioning 13:35. damn!
1). 8 for 8 at 205
2). 8 for 8 at 240
Cond: 10:47
Wanted sub 10 got to Kbs at 7:30 and they took 5 sets. Brutal!!!!!!!!
1) 200
No fails, foot work it a little sloppy. This is my max PS so I was happy i finished it.
2) 210
Fast.
Cond. 12:55
Wall balls felt way easy. I am slowly starting to jump down from box jumps. But most reps stepped down.
2/2/2
Rough day today…..barbell felt super heavy.
BBG
Snatch 198 (supposed to be 212….power snatch was a little iffy today)
C&J – 225 (felt heavier than normal…)
Conditioning
9:47 – happy with that today
1.175
2.205
Conditioning: 16:35……Freakin dips…..seriously, I’m freakin 165 pounds
1. 100
(Power Snatch form felt very awkward while trying to implement what I learned this weekend)
2. 110
Conditioning: 16:21
(eff those ring dips, they were rough)
here, here on effing the ring dips. Those sucked!
MFS: 2-3-5 (Traps are tender to touch)
1) 185#
2) 215# (felt like I didn’t have the same 2nd pull as I normally do)
Conditioning: 13:39
Extra Conditioning: 9:15
1) 125, no misses, but a few wobbly ones.
2) 145, no misses, jerk was weak.
Conditioning 1) 20:28, awful. Took 8 minutes to do the dips……
Conditioning 2) 9:56 Slow, had trouble getting up on the rope.
1.) 155
2.) 175
No fails
Cond.
15:41
1. 85
2. 100
Conditioning (10# wb, 35#KB)
14:54
1. 205
2. 210
conditioning: 11:13 games standard box
1. 160, no fails
2. 180, no fails
Conditioning: 17:58, longest one I’ve done in a while. Oh well…
1) 80, no fails – focused on keeping strong lumbar. Noticed my form wasn’t on point Monday.
2) 125, no fails
Conditioning:
21:30, pullups and dips took me the longest. for the last 20 reps on dips I had to use an assistance band.
1)115# none missed(based on 135)
2)125# none missed(based on 175)
Cond:
10 min cap. out of time
1) off 205
2) off 280
CND
10:43
1 @ 70kg
2 @ 85kg
cond’
17.50
Bbg
1.) 155#
2.) 165#
Cond
14:53
feeling sick today wanted to take day off but threw down with the class instead cause it looked like fun.
WOD: 10:38 ring dips and kbs took forever.
then
extra wod 6:34
BBG
1) 135-145-145-145-145-145-145-155
2) 175-175-175-175-175-175-175-175
Cond
Did gym WOD
BBG
1) 145 (from 185) no misses
2) 180 (from 245) no misses
Cond
14:41
BBG
snatch+PP @135 (based off 165)
PC+PJ @145 (based off 205)
conditioning 13:00 (with strict pullups, and diamond med-ball pushups in lieu of ring dips)