Kevin Simons – 285# Snatch:

WOD 130511:


1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.


*Note: Group 1, do not do this portion.


Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.


*Note: Group #4 – do the full 100 reps to test this WOD. All other groups, DO NOT do the full 100 reps.

For time:

50 Wall Balls 20/14#
50 C2B Pull-ups
50 Pistols (alternating)
50 DB Snatches (alternating) 70/50#

Extra 130511:

*Rest approximately 30 minutes before starting.

GROUP #1 Conditioning (practice)

3 rounds for time of (@ 85% effort):

2 Rope Climbs 15′
100′ Sprint
4 Cleans 225/135#
100′ Sprint

GROUP #2 Conditioning

*Group #2: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.

WOD 1-

For time:


Row 1k
50 Thrusters 45#
30 Pullups

WOD 2-

30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

GROUP #3 Conditioning

Row 3X1K – rest 1:1

32 thoughts on “130511

  1. BBG
    1) 105kg
    2) 125kg Failed Jerk on 130kg and 132.5kg
    Going to spend some more time between the jerk blocks.

    Conditioning in arvo.

  2. BBG
    1) 75 kg
    2) 92.5 kg

    106 kg (1kg more than last week)

    Conditioning and group 2 work after lunch

  3. m/34/174

    1) 165(0) just wasn’t feeling the turn over
    2) 235(+15)

    COND: 15:37 didn’t have my DB pre positioned, cost me over 2 min to find one

    M/F/S: 3/7/7 out patrolling a mountain yesterday +20 hours of fasting doesn’t help

  4. 1) 185
    2) 230, cleaned 240 but failed jerk
    both 90%

    1×20 @ 230# (+10)

    Cond 15:00 time cap, got 10 DB Snatches.
    Shaky rig, C2Bs were all singles, kipping wasn’t possible. Slowed me down a lot.

    hips are so smoked

  5. Started 2 months ago.
    Snatch 175 no fails
    C & J 235 no fails
    Cond 14:45 but only had a 50lb d/b maybe should have used 70lb kb?
    Any idea roughly how many people are following outlaw?

  6. BBG:
    1.) 215~90%, 230ff~95%
    2.) 260~ 95%
    1.) (Smolov FS Week 4 Day 4: 10×3 @ 240)

    16:11 as Rx

  7. Bbg-

    W/30 lb wallball
    Can’t walk now.


  8. BBG
    no PR’s set on either but both felt good.
    gave the 100’s workout a shot. 25:35 – hands tore around the 75th C2B. going to be interesting how this one plays out at the regionals. the difference maker is going to be the DB snatches.

  9. I was all over the place with training today.

    1) 245 lbs
    2) Skipped – Quickly worked some 3 Rep OHS taking the bar from the ground instead. Just to get a feel – 255, 265

    Decided to forgo the 1×20 HBBS this week – Slightly worried about the crazy rushing aneurysm headache that ensues afterward.

    Did 3×3 @ 405 lbs

    Snatches with 75 lb DB (no 70 lb at gym). These decimated me for some reason. Low back was lit up. Spent 7+ minutes on these alone.

    *Rest ~10 Minutes

    Extra Group #3 Conditioning:
    3x1000m Row
    3:32, 3:31, 3:29

    • I don’t do the 20 rep anymore either. My head still hurts sometimes from the past 3 weeks.

      • Me too – with crazy tension in the back of my neck throughout the day. Mine came on after the second week. I think I am going to get a massage to see if that helps.

        • Ya a massage seems to help a lot. Another thing is if you take a lacrosse ball peanut and put it at the top of your c-spine/high trap and base of your skull and roll up and down. Opening up those occipital channels really helped. Good luck with it and ill see you in salt lake in couple weeks.

          • I think I had the same thing. I had a pinched nerve in my neck. I would get the same thing from high rep DU’s weird intense headache in the back of the neck/head that could last on and off for days. Saw a chiropractor after it happened twice and it never came back.

          • Awesome, thanks! I’ve rolled a single lacrosse ball back there but not the peanut – I’ll give that a try. Looking forward to meeting you at regionals. Keep up the solid work on your training and we’ll see you in a few weeks!

  10. BBG
    1) 200# (new PR by 1kg)
    2) 235# (under PR by 3kg)

    Strength: 265#

    Conditioning: 21:27 (needed assistance for pistols on right knee, used 65# DBs)

  11. BBG:
    1) 160
    2) 210

    1) 235 -spicy after yesterdays DL’s

    *50#kb snatches(no DB)
    14:05 (finished pistols at 11:00)


  12. BBG:
    1. 125# I’ve hit 125 for the past 6 weeks…where is 130?!?!
    2. 160# I’ve power cleaned that before. Fml.

    1. 160#

    16:22 Rx
    did the 100s with a partner. Sets of 10 alternating.

  13. BBG:
    1) 100KG (110 pr)
    2) 130KG (142.5kg PR)

    1) 135KG


    Conditioning Group #3 Extra:
    3:26. 3:27, 3:26

  14. Been doing different things the past five days since the Workouts were announced since I am on a team in group 1.
    Snatch: 155 (Tie PR) missed 160×3
    Did clean and rack jerk with three oh squats – got to 160
    Cond 1, team version of rope climb/squat cleans: 2:40 (did the 3 rounds of 2 climbs/four squat clean)
    Cond 2: did the team version of the 100’s- in 7:20

  15. snatch 185, matched pr
    c+j 235, 5#pr
    hbbs 245

    ran short on time so skipped the regular metcon
    group 2
    jackie- 8:00
    got 8:23 on 130209, pullups are still the limiting factor

  16. Group 1

    Skipped BBG but worked up to 3 rep OHS from rack. Up to 275#.

    HBBS 5 x 5 @ 315#

    Team Regional WOD #6

    11:34 w/ Fat Grips instead of axle bar.

  17. Snatch 165 (Under PR)
    Clean and Jerk, worked to 225
    Skipped Squatx20, not feeling anything that day.
    Conditioning 15:20, pistols were very questionable. Haven’t done those in a long long time.

  18. Strength
    80/100k neither PR’s feeling sub par

    80k x 20 – 1st attempt at this so went lighter than I should. Not too tough.

    No time for conditioning

  19. Snatch – 143 (New PR! YEAH!)
    C&J – 153, at least it was higher than my snatch.
    20 rep HBBS – 195, def getting closer to a max effort on that. Around rep 13 I was thinking “I don’t know if I can do this!”

    Conditioning – 50 reps, I was just tired, and it took me for freaking ever. 20:18 or something like that. And, I didn’t even do CTB pull ups. And WBs to a 10′ mark are much harder.

  20. BBG
    1) 235, 245(f)
    2) 280, 290(f)
    First time being back at the numbers in over two months

    285 (plus 5 from last week)

    Done with 24KG KB. Holly shit this lit up my lower back. Got to the snatches @ 9 mins.

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