130624

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>I would like to address today’s post to one person in particular. I don’t often do this, but I feel this is the right time. The rest of you may read it, but it is very personal and heartfelt, so I am admittedly a little shy about posting.

Dear Dmitry Klokov,

My name is Rudy Nielsen, and I coach some exercisers athletes who have and will be throwing softballs competing in the CF Games. I have a gigantic coach boner for you been watching your videos for some time, and have noticed that you have recently been doing a lot of dumb shit to impress Americans bodyweight, and functional metabolic-conditioning. I truly applaud the fact that you are trying to make all the European CrossFitters shit themselves broaden your fitness, and expose your body to slap tears new movement types. I saw you on that Russian diving show, and was amazed with your belly flop athleticism.

I’ve also seen the recent video where you made Rob Orlando look like a small schoolchild Clean and Thrustered 155kg (341#) for quite a few reps.

I think this goes to show that you’d have an easy transition to taking Reebok’s money “The Sport of Fitness”, and I’d like to offer my shaving your chest coaching services to you. It looks like you could maybe use some help with kipping the shit out of everything movement efficiency, and maybe I could help teach you how we do hideous Push Jerks like this cycle the overhead movements a little quicker.

Anyway Dmitry, I look forward to screaming like a Justin Bieber fan if you contact me hearing from you, and I truly believe we could make more money than Jay-Z change the sport together.

WOD 130624:

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 2/1 – Click Here for Smolov Calculator

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

279 thoughts on “130624”

  2. So I see I’m not the only person who has been obsessed with his YouTube page…

  5. Classic post!! Klokov is Russian for Jesus he’s shaved his beard and added 100kg of muscle mass

  6. This is the best post I’ve ever read…. EVER! It was like reading an extension of myself talking to him… but in the 3rd person or something like that?

  8. SLAP tear must translate into Ruskie. Good on you Rudy for calling this clown out.

  11. Let me translate the beginning of the thruster video…

    “Say hello to my weightlifting coach. We are currently located at (some place in Russia) where barbell’ers (weightlifters) train. My coach does not understand what the fuck I am about to do, only our friends in America will get it. Sit back, relax, while I go die (approaches barbell).”

    • The camera man asks him, “how do you feel?” He says “That was a very hard exercise, fuck I almost died” then he says “My coach asks who else can do that, send me a video if you can do that, I’m waiting for you video!” (He’s basically saying, come at me bro!) you can hear his coach saying in the background “No one else can do that, that’s why it’s a world record.”

      Pendlay needs to get one of his guys to show him up.

  13. When not specified…are the KBSs eye level/russian or are they overhead/american swings? Thanks

      • Iv been followin Outlaw for about 2 months now religiously man…and other than Helen, we’ve done KBSs 1 other time…from what i remember so its not like im f****n askin what a F****n HBBS is…

    • Always the overhead style unless stated otherwise. In Competition it’s too hard to set a standard for a Russian Swing so the overhead style is used. Try to get the bell vertical at the top.

      • Thanks Tristan! Sounds good well…it dosnt sound good but you know what I mean

  15. Strength: 110 kg, went smooth

    Only did smolov, my ancle needs to recover from injury.

  16. Snatch) 110kg

    Squats) 127.5kg

    Cond) 10:52, that was more difficult then expected

  17. 1) 145-145-150-165-170-180-185
    2) 6×6 250 lbs plus 20lbs from last week
    3) 20:51! Tank was empty!!!

  18. 1)#95-95-115-115-135-135-145
    2)#230
    Cond)32:00

    #TheOutlawWayAfghanistan

  20. BBG – skipped due to hand rip (rowed 3km in 10:37)

    Squats 6 x 6 @ 285 (+10lb) done (my knees honestly feel the best they have in the past year or so)

    Cond: 14:05

  21. BBG: 85,95,105,115,120,120,120#
    Strength: 6×6 HBBS @ 155#

    Tweaked my back during squats, so I finished off with mobility and came home to ice down.

  22. BBG- up to 165#
    Strength@215#
    Cnd:
    DNF’d with 15:00 time cap@2+20
    The camp I’m visiting is about twice as high as what I’m used to…could barely breathe.

  24. BBG – 105 Had to go extra light due to major tears in both hands from bar mu on Saturday. Could barely grip the bar.

    Squats – 6/6 @ 240

    Cond – 13:15 Rx

  25. BBG: 85, 95, 105, 115, 120, 125, 135(tied snatch PR)

    HBBS: 170

    Conditioning: 13:29

  26. BBG – worked up to 185

    Squats – 6×6 @ 260lb

    Cond – 15 min even. Not at all happy with this. Fucking fatigued double unders are my nemisis. Wind was fine – HAVE to get better at these

    A o

  29. BBG: 150# PR
    Strength: 175 felt good and strong
    Conditioning: 19:00 all single unders
    TheOutlawWay$pain

    • Dear Diary/MyFitnessPal…
      PM Session
      Weightlifting
      1) up to 155
      Strength
      Smolov 2/1 – HBBS 6×6 @ 70+%
      [6/6 @ 235][+15 or 5%]
      Conditioning
      19:58 w/ 32kg & ‘Russian’ swings

      I used the only KB I had. Also, I have no aspirations to compete in the WSoE, so fuck all your ‘american’ swings aka rotator cuff injuries waiting to happen. The Russians invented the damn things anyways, so I trust they know how to use them.

  33. BBG) 225-225-230-230-235-240 fail x a lot, 245 fail x a lot -225-225
    SQT) 275
    COND) 12.20

    #TheOutlawWayAfghanistan

  36. Bbg –

    245×4 250×2 255×1

    Smolov-

    295 (+15) hope i can maintain that this week

    Cnd –

    13:11 (ouch)

  41. BBG:
    started at 105# worked my way to 120# (PR is 125# so I was happy)

    Strength:
    150#

    Cond:
    17:00
    I hate being a girl. No I’m NOT talking about peeing on myself, I’m talking about my hair coming down or getting caught in the rope every 10 seconds.

  42. 1. 135-145-155-165-175-185(f)-185 – Need to work on keeping the bar closer to my body…
    2. 235 (+10)
    3. 15:00 (can barely type this…)

  45. Snatch 225
    Smolov 295 up 5lb
    Cond 11:35
    Andy Janzen your to fast…. Sasser pick it up bro 😉

  46. I do Presses and Pulls every day. Squats and other exercises when I feel like it or when necessary.

    I do these exercises to work on my basic (foundational) strength… and to address crossfit, I think after the World championships I will have time for that.
    Watch out Rich dimitry Klocov coming after you

  48. BBG: 135-155-165-175-185-185-185
    Strength: 335 felt light and fast. In hindsight, shoulda jumped 20 pounds.
    Conditioning: 9:33 all double unders unbroken. Felt smooth and fast.

  50. BBG – 95×3, 115×2, 135×2 I suck at snatch, working on overhead squat so i can get heavier
    Smolov – 165×3, 175×3, still weak but getting there
    Cond. – 18:00 subbed tuck jumps for double unders

  51. BBG:
    1) 80-85-90-92.5-95.-97.5-101Kg(PR Snatch)

    Strength:
    122.5Kg (+5Kg)

    Cond:
    14:10

    MFS: I just PRd my Snatch, I’m F*cking Ecstatic!

  52. 1) 40/60/70/75x/75/75/75 – techinque was off so didn’t push too hard today.

    2) 92.5k – felt good today.

    Cond) 13:01 – arms fried!

    Was out of Internet last few days so haven’t logged. Can’t be arsed to go back and catch it up.

  53. BBG at 135lbs

    Smolov at 225(+5).
    Cond: 1 round in 6 min. Lower back starting to concern me.

  54. Didn’t get to do the snatches last week so this week was just a AHAP
    Snatch + 3PP: 205, 205, 215, 215, 225, 225, 235F
    Back Squat: 290 (up 5#, though it feltmch easier this week)
    MetCon: 14:26

  55. 1.) 165 for 2 sets, then 175 for the last 5 sets
    2.) Started with 285lbs for 3 sets but dropped to 275 for my last 3 sets. Finished all sets and reps
    3.) 24kg for a time of 17:00…Kettlebells destroyed my DU ability.
    Hell of a workout today

  56. Did strength first, I forgot the order…
    6×6 245 (+20)
    Bbg
    95, 115, 135, 145, 145(155 fail), 145, 155

    Conditioning:
    Pretty hungry at this point 3 hrs since food
    22:04

  57. BBG – 135#/145#x4/150×2
    Smolov – 230# ( up 5# from last week )

    No time for conditioning…

    MFS 133

  58. BBG:
    135-155-165×3-175-180 (failed then did it)

    strength: 6×6 @220# (+10#)

    conditioning: 12:32

  59. 1) 135# (squat snatch is my nemesis!) worked on catching it in the hole
    2) 275#
    3) 14:05….good WOD!

  60. 1) 155/155/155/165/175/190/205
    5# under PR, fuck yeah

    HBBS at 215, +5

    Cond 17:20
    Not very happy with this.

  61. 75, 75, 80, 80, 85, 90, 105
    Hbbs @185 stayed the same as last week to insure getting low enough
    8:42

  62. BBG: 165/165/175/175/185/185/185

    Smolov: @280 ( +5# from last week)

    Conditioning: 11:42

    Had to do workout at 5:00 am this morning so numbers for BBG were lower than they should have been. First time posting, I’ll try and post my work everyday.

  63. BBG: 185-185-195-195-195-195-195(should have gone up) pussed
    SMOLOV6x6- 275#
    Cond: 12:21

  67. BBG 135-135-135-140-145-145-135
    Skipped smolov this week for a comp on friday, don’t haze me via comments

    Cond: 17:48

    • I can’t help but say something here. With all due respect, those ain’t comp-winning numbers, brother. Do your competitions but stick to the cycle to get better. The (limited) short term benefits of tapering for LocalThrowdown aren’t enough to justify skipping squat days.
      #missingthepoint

  68. M/17/155#

    BBG – 2 @135#, 5 @ 145#
    Strength – 200#
    Cond. – 24:28 (My DU suck)

  69. BBG) 165-185-195-205-215-225-235
    Smolov) 280
    Cond) 14:06 – fuck that workout

  70. 1) snatches 85/90/95/95/105/105/110(F). Felt heavy and no stability 🙁

    2) HBBS 6×6@175 (+15 from last week). Easy and Nice.

    3) conditioning: 12:42min.
    Kbs easy 50/25-25/25/25. DU totally sucked.

  72. 1) 60kg, 70kg, 80kg, 80kg, 90kg, 100kg, 100 kg

    2) Smolov: 6×6 @ 108 kg (no rack, so had to clean & push press it from the ground, to Get it on my back)

    3) 10:45 RX’D

  74. BBG:
    165, 175, 185, 195, 200, 205, 210

    Strength
    260# (up 10 from last week)

    Conditioning
    12:54

  75. BBG) 145,150,155,160,165,170 x2
    HBBS) 210 x2, 215 x2, 220 x2. (Up 10-20lb respectively)

    Cond- Saturday’s did 20 MU’s in 5 mins. Stopped because hands were ripping and hips were slow.

    I might be one of the few sick puppies who is enjoying every squat session so far. Form is getting zero’d in from the frequency and volume.

  76. BBG:
    115#, 135,155,155,165(f),155,155

    Strength: 235# (up 10#)

    Cond: short comp Wod at gym

  77. BBG: 60,65,70,75,80,85,90 +5kg from last week

    Strength: 110kg +5kg from last week

    Conditioning: 12:46

  78. 1) 185, 195(failed 3rd rep of push press), 185 for the rest. Snatches felt like crap my form was all over the place, like I forgot what I was doing.
    2) 6×6 @ 250 (+20# from last week) despite the shitty snatch session, the squats felt way better than they did last week at 230. All were really fast
    Cond: 13:47 forearms were fried

  80. BBG: 185, 190, 190, 190, 195, 195, 200, 200

    Strength: 325# up 10lbs from last week

    Conditioning: 13.21

  83. No bbg (arm injury )

    Smolov:
    225 + 15lbs , feeling great

    Cond:
    15:04
    (Kb swings with one arm)

  84. BBG: 3 @ 95# last 4 @ 115#
    (Form was way better this time, best yet. Slowly improving!)

    Strength: All @ 185# (-10# from last week, woding after cutting 3 acres this morning with a push mower did me in.)

    Conditioning: 13:49 rx’d
    (Should have done way better, friggen heat and humidity , had to rechalk a lot.)

  85. BBG: 180, 190, 200, 205, 210, 215, 220

    Strength: 230 ~ 70%+10

    Conditioning: 9:48 ~ KBS=1.)UB 2&3.)30/20

  86. 1. 115#x2, 125#x2, 135#x2, 145
    2. 6×6 @ 200#. 15# increase over last week
    3. n/a – had to get back to work

  88. Snatch – worked up to 250#
    HBBS – 6×6 @ 300#
    Conditioning – 14:15

  89. Snatch complex up to 85# feeling pretty solid. HBBS @ 115 – up 5# – felt great, possibly could have gone 10# up but I’m choosing to be a bit conservative – first time doing a cycle like this.

    Metcon 12:38 Rx

  91. 1) snatch + push press 135,135,145,155,160,165,170
    2) HBBS @270 + 10 this week
    3) conditioning 12:48

  95. BBG
    Worked up to 175. Then – 135, 155×2, 160×2, 165

    Strength – 220

    Conditioning
    11:26

  96. BBG: 195#
    Strength: 285# felt easier than last week, need to bump up next week
    Cond: saved for later
    C

  98. 1) 75 – 77,5 – 80 – 85 – 87,5 – 90 – 90

    2) 105 (Hurt like shit, increased with 5 kg this week)

    3) 10:54

  101. BBG: 135-135-145-145-145-145-145 (shoulder was tight from drilling muscle ups, didn’t push it beyond my current PR)

    Strength: 200# (off of 280#, adding 5lbs this week). Was a little sore at the mid point of last week, but today felt great. Thinking about going up 10lbs for the rest of the week based on today.

    Conditioning: Used a 60lbs kettlebell, as it’s all I have. 15:03. First round was great and unbroken, second was rough, third was hell.

  103. BBG: 95,115,115,135,135,155,155
    SMOLOV: 200# (I hate you, Smolov)
    CONDITIONING: 17:56

  106. Missed Friday and Saturday with an upper respiratory infection thingy
    BBG
    up to 165 felt real smooth couldn’t stay under anything heavier today
    Strength
    all sets done at 300 (up 10#) felt smooth and fast
    Conditioning
    DNF I guess I’m still not over being sick. Couldn’t breathe, felt dizzy, almost chucked. Made it through two rounds in around 12 minutes then had to quit.

  107. BBG) 70/75/80/85/87,5/90/92,5 kg , no fails
    Strength) Added 7,5 kg = 112,5 kg , no fails, quick down and up
    Conditioning) 12:20

    • Damn it Bloch!!! You destroyed this workout & with the elevator mask, smh!

  109. Snatch: worked up to 130 for last 4 sets. Attempted 135# about 4 times, just wasn’t in cards today (blaming torn hands from bar muscle ups)
    Hbbs: all done at 187.5#
    Wod: 13:15. Tougher than it looks

  112. Didn’t do BBG because my wrist was bothering me

    STR
    6×6 @ 285

    COND
    13:03 Rx

  114. BBG:
    1) 150×2, 160×2, 165×2, 170

    Strength:
    230 (+10lb)

    Conditioning:
    16:47
    -still a bender at DU’s

    2/5/5

  115. snatch 115,125,135,140×3 missed the last 1 (forward) attempt #8 (backward) called it good still + 5lbs from last week

    smolov 6×6 145 +5# from last week

    conditioning
    2 rds 12:39, slowed way down and limiting reps due to sorness last week.

  116. 1) 125lbs/135/145/150/150/160/160 (no misses)
    2) 2 sets @ 245lbs, to much, the rest at 240 (10lbs jump from last week, no misses)
    3) 17:11 (doubles sucked, haven’t practiced them)

  118. BBG: Worked up to 85# (-5# off my snatch PR, very pleased)
    Strength: 6×6 @110# (up 10#)
    Conditioning: 20:24

  119. BBG: 175, 185, 195, 205, 215, 220(5# snatch pr), failed snatch at 225 a couple times but got underneath it well

    Strength:
    6×6 3 sets at 260(+10#)
    3 sets at 265(+15#)

    Conditioning:
    10:01

  120. Ran out of time to post last night..

    Snatch) 91kg

    Smolov) 101kg (3kg up from last Monday, felt easy)

    Cond) had a class to run, should have time this evening (Tuesday) to make it up though.

  122. BBG
    185,195,205,210,215(PR) 220F, 205×2
    Smolov 6×6
    250-275
    Conditioning
    11:04 RX

  123. 1) Worked up to 145#.

    2)6×6 @ 212#.. +7# over last week. Should of just gone the full 10#

    3) 21:07.. Fatigued double unders = no bueno for me!

  124. BBG: 130×7 didn’t have knee sleeves or lifting shoes, felt naked, and like a baby for needing them. Made it to 140 last week.
    Squats: 190
    Cond: 13:01

  125. Bbg: done worked up to 135#
    Strength: done at 175#
    Conditioning: 12:01 Rx guess I can finally say du’s aren’t my goat.

  127. BBG: 155-155-165-165-185-205-215

    Smolov: 285

    Cond – 12:00 (Felt Pretty good with this.)

  128. 1. 145#, 150#, 155#, 160#, 160#, 160#, 165#
    2. 250# x 4; 255# x 2
    3. 12:51

  129. BBG
    -95, 95, 105, 110, 115, 120, 125F
    Strength
    -187.5#
    Conditioning
    10:13

  131. My first workout in three weeks and first ever done the outlaw way.
    BBG – 200 lbs
    Strength – 270 lbs
    Conditioning – I didn’t finish. After 5 min. my lower back was so tight that I couldn’t carry on. 🙁 Tomorrow is another day though

  132. WOD 130624:

    BBG

    7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
    (165#)
    Strength

    Smolov 2/1 – Click Here for Smolov Calculator
    (300# no misses)
    *If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

    HBBS 6X6 @ 70% Plus – rest at least 2 minutes

    Conditioning

    3 rounds for time of:

    50 KBS 24/16kg
    100 Double-Unders
    (10:14)

  133. Bbg:
    145, 165, 175, 180,185
    Strength:
    245 – up 10
    Conditioning:
    16 mins flat.

  134. M/27/5’11″/170/NorCal
    BBG = 195#
    Strength Smolov = 250#
    Conditioning = 11:41

  139. BBG:
    95, 105×2, 110×2, 115f, 115f, 115, 105
    Strength:
    6×6 @ 150# (70%)
    Cond:
    21:21

  141. BBG
    115, 135, 155, 175, 175 (miss forward, crappy 3rd pull), 175, 185 (miss forward, same), had to get 185 this was 10# better than last week.

    Strength
    245×6 (dropped the last 2 reps last week)

    Conditioning
    17:34
    Had to use a 45 lb DB, held one of the ends which was about 2.5 inches, fried my grip pretty fast.
    Need to be able to do these DU unbroken.

  145. Bbg –

    61K, 71K, 71K, 76K, 81K,86K, 86K

    Smolov-

    105K +5k feel good

    Cnd –

    13:18

  146. BBG– 185, 195,195, 205F (pull muscle in neck), 205, 205

    Strength– Smolov 2/1- 295

    Conditioning– 14:14
    3rds
    50- kbs (55)
    100- double unders

  148. BBG- 7×1 w/3 sgpp: 175, 185, 190, 195 (f-then cleaned pressed to snatch grip push press), 195, 200 (f- ” “), 205.. approx 75 sec rest

    Strengh- HBBS:6×6 @ 300
    rest 1 hour then
    Conditioning: 11:21
    Practiced a little skill work at end w/t2b and push-up core positioning

  149. 26/165#

    1/3/4 (ripped palm left hand; ripped pad right hand)

    Snatches: Quite possibly the worst set of snatches I have ever done…form, timing, and weight…everything was terrible
    115; 125; 135F; 135; 135; 135F; 135F
    Link: http://youtu.be/pqA_YBdSnXc
    HELP!!

    HBBS: 225# – based on 315# with +5# for Week 2

    Conditioning:
    13:46 Rx

  150. 1) snatch has been feeling like garbage so I did some technique work. 3 position snatch, high to low – up to 240. Behind the Neck Push Press up to 275×3.

    2) squats @ 350 fast and easy.

    Conditioning
    12:03 w/ 70 lb kb and heavy rope.

  151. BBG
    60, 62.5, 65, 67.5, 70, 65, 67.5

    Strength
    225# (+10)

    Conditioning
    18:32…I don’t wanna talk about it haha

  152. 7×1+3 SGPP- Better than last week
    95,105,115,125,135,145,155 no misses
    Smolov- 6×6@215 (+10 from last week)
    CND= 17:26rx
    KB kicked my ass

  154. BBG
    145, 155×2, 165×3, 175(Also a snatch PR after wrist surgery)
    Smolov
    300# +20
    Conditioning
    11:02

  155. BBG – 135#
    HBBS – first 4 sets @ 196 then 2 sets @ 201.5 #
    Conditioning 17:53

  156. BBG – 113, 123, 133, (then failed snatch @ 133 2x), so, back to 123 x 4

    Squats @ 183 (8 lbs over 70%, missed 6×6 last week, but felt good on all other sets.)

    Conditioning – 12:49

  158. BBG 215 felt great, up 30# from last week
    Strength 250 felt great, up 15# from last week
    Conditioning ~7 minutes was too tired and forgot to check the clock when I finished.

  159. 1) 185×2 205 225 235. 245 f (s) 250f(s) 255f(s)
    Switching to weightlifting straps that release when bar is lost behind. Almost died with 255 today.

    2) 250 done. +10 from last week. Felt fast and moderate.

    Cond: around 15min. Fat and slow.

    2/2/2

  160. BBG
    165-175-185-195-205-220(snatch PR)-225(fail)

    Strength
    complete @275 (20# jump from last week)

    conditioning
    17:30 (DU’s killed me)

  161. M39/185#
    1) 115# – easy press, working on form
    2) 235# (+15#)
    3) 20:57 trouble going over 20 unbroken double unders

  162. BBG
    145 – 165 – 185 – 185 – 195 – 195 – 195

    Strength

    Done @ 285 (10 lb jump from last week)

    Conditioning

    13:48 … brutal wod, loved it

  163. BBG- 125, 125, 125, 135 through
    HBBS- 6X6-175 increased 5lbs
    Cond- 15min time capped myself and was at 2+3 at cap

  164. 1 snatch+ 3press 115,135,145,145f,155,165,170f lbs
    Smolov 210#

    Con 18:01
    Did my first set of KBS unbroken. Killed me going into that set of dubs.

  168. BBG:
    105×3, 110×1, 115×3

    HBBS:
    Added 15# based on your guidance
    6×6 @ 165

    Conditioning:
    15:17
    Effing back spasms that I couldn’t shake, started final round at 7:30… Yeah.. wtf..

  169. snatch
    worked up to 105 KG failed 110 a bunch

    BS: 308
    added 20# from last week, this week is gonna SUCK

    conditioning: 9:07 all rounds unbroken

  170. BBG: 155#, 155, 145, 145, 145, 145, 144
    Failed like 5 times on 3rd set at 155 so dropped down.

    Strength: done at 225#, feeling like smolov is helping big time

    Conditioning: 15:10

    Sucky day

  172. Pretty happy with snatch. I feel like I’ve made some improvements as far as form goes. Squat started off pretty terrible but the last 4 sets weren’t too bad. Just enough weight, but this is the most I’ve squatted volume-wise since the late 80’s. Conditioning, mediocre. Muscle endurance more than lungs. Last day training at a higher altitude and no more TDY money 🙁
    Snatch – 165, 185, 195, 195, 205, 215, 220
    Squat – 325
    Metcon – 14:03

  175. BBG) 95×2 105×2 115×3 (from High Hang, working on form per my coaches instruction)

    HBBS) 190#’s +5 from last week

    COND) 22:15 KB swings wore me out

  177. BBG- 135#x3, 145#x2, 155#x2
    HBBS- 210#
    Cond- 17:38 This WOD crushed me. My arms were so weak after I was done that 20 minutes later I couldn’t even put my shirt back on. Couldn’t lift my arms more than 6 inches lol. Have never felt like this before

  179. BBG – #110, 120, 133, 133, 138, 143, failed 154.
    Strength – 175 6×6
    Cond 15:30

  183. BW:175

    176/187/198/198/205/210 (failed the push press after 1) 215 (all time snatch PR, no push presses attempted)

    Smolov: 245 (up 10#)

    Conditioning: DND

  186. BBG 135

    Smolov 215 (felt light will go heavier

    Cond 15:26 rope felt like it weighed a lot more by that final round. really hard to stay consistent in tempo

  187. BBG: from 50kg to a max today of 70kg

    Strength: 97kg across (2.5kg above last week)

    Cond: 14:40 shoulder gasser

  188. BBG: 145, 150, 155 (1xF), 160, 165 (3xF old PR), 170 (2xF +5PR), 175 (+10PR)

    Squats: 1st 3@ 214 (+10), last 3@220 (+15)

    Cond: 21:20 FML

    M/34/170
    M/F/S: 1/8/2

    #TheOutlawWayAfghanistan

  191. bbg – 80kg top set (lowering went much better than last week)
    smolov: 107.5kg -easy
    wod: 15min rx (been a long time since I did DU, didn’t went as good anymore)

  193. BBG: 175#-175-180-185-190×1 PP-190×2 PP-190×2 PP
    Smolov @ 215# up 10# from last week.
    Haven’t had much time to hit the conditioning lately.

  195. BBG) 40kg for all (barely was getting up push presses)

    Strength) 80kg (70% of 105 +7)

    Different Conditioning) Partner Row/Run for distance rowed. 15 minute timer, one partner rows while the other runs 400m then switch until 15 minutes expires.

    400m’s completed: 4 each
    Total Distance Rowed: 3406m

  196. Snatch + SPP
    135-155-165-170-180-190-195

    HBBS(405)
    6×6 @ 295(+10)

    Goal was to finish conditioning sub 15
    Done @ 14:53
    Rope broke during 2nd round
    Need to lay off the bud

  197. BBG) 166-185-195f-195f(got the snatch, rolled off my back)-195-205f-205f
    Strength) 251# (+8# from last week)
    Conditioning) 18:34.. difficulty was legit
    2/3/3 m/f/s

  198. BBG: 70 (pwr), 6 (pwr), 65 (full), 65 (full), 70 (pwr), 65 (full, “good one”) – having trouble dropping into the squat, got into a bad pwr snatch habit when I add weight.
    HBBS: 125 lbs (added 10 lbs from last week)
    WOD: 14:19

  199. BBG: time was limited to I did Strength & Conditioning only
    HBBS: 175# – felt good
    Conditioning: holy crap this sucked! 18:02
    Shoulders were fried from a comp this past Saturday. Forearms kept locking up too.

  200. BBG: 7 x 1 all @ 135
    SMOLOV 2/1: 6 x 6 @ 215; added 10# from last week
    Conditioning: 21:45

  201. BBG: 155, 155, 155, 165, 175, 185, 185
    Squats: 280lb. +10 from last week. No grinding reps.
    Conditioning: 17:29

  202. BBG: 120 – Felt easy but Im just not feeling the bottom position lately.

    Squats: 235 – Didn’t change the weight because I didnt do a complete cycle last time due to traveling and such.

    Conditioning: 16:04 – First round was fun, 2nd and 3rd…. not so much

  203. BBG: 165, 185, 185, 205, 205, 225 (fail), 225 .Must remember to not short change my 2nd pull.

    Strength: 305 (+5) Felt better than last week but still felt fried at the end.
    No conditioning today. Had to fight a structure fire today and it kicked my ass. 3 hours in bunker gear is plenty of conditioning.

  205. BBG: 135, 155, 165, 170, 175, 175, 180(f on the snatch)

    Smolov @230 (up 10lbs) faster and smoother than last week

    Conditioning 18:00
    Fatigued DU = weakness

  206. Not sure if it was the Outlaw Way shirt I was wearing, the bulletproof coffee or bailing on work to workout but I was feelin it this morning.
    Max snatch made up from sat. 205# (20# PR)

    BBG – 185×3, 175×4
    STR – 210

    Cond later.

  208. Barbell: 105, 105, 105, 105, 110, 115, 115#

    HBBS: 175# (up five from last week)

    Conditioning: 12:12

    MFS 1/6/5

  213. BBG
    205×2, 215×2, 225(Something was off, missed 5 times in a row????)

    STRENGTH
    305 (+10) Felt gooood!

    Conditioning
    9:54 fuck my grip was shot!

  214. BBG- 165#x3, 175#x4 (sloppy @ 175#)
    Smolov- 245# (+10#)
    WOD- 13:14 (DUs sloppy)

  215. Snatch:
    135/155/165/175/185/205…forgot to push press…tied PR
    Squat:
    70%+10#:265#
    Conditioning: 17:20

  217. Strength 6×6 @ 70%+10 215#
    Cond: 19:20 Almost put the KB through the wall, forearms toasted.

  220. BBG: 60-95kgs, no fails
    SMOLOV : 120kgs, added 2,5kgs.
    Conditioning: 17:59… sucked

  221. 7×1 snatch + 3 snatch grip press @ 135#

    Smolov 2/1 HBBS @ 215#

    For conditiong I did a Tabata 20s work/10s rest
    Push press @ 95#
    Jump rope
    Pull ups
    KBS
    Burpees
    Sit ups
    Push ups
    Front squat @ 95#

  222. BBG : 135#, 155#, 165#, 170#, 175#x3

    Feeling better with this. Hoping to hit 175# across or higher next time.

    Smolov : Done @ 265#

    Yuck.

    Conditioning : 14:47.

    Can’t feel my forearms.

  223. BBG

    145#(3), 155#(2), 165#, 175#

    Strength

    Done at 225#(up 10lbs)

    Conditioning

    21:03

  224. MFS: 6-6-2
    BBG: Tweaked R shoulder on first set. Stuck with Muscle Snatch. 115#
    Strength: 210.
    2 min rest intervals.
    Conditioning
    3 rounds for time of:
    40 KBS 24/16kg
    50 Double-Unders/50 Single Unders
    16:10

  225. Bbg –

    205 – 205 – 210 – 215 – 215 – 215 – 215(f)
    Snatch felt like shit today

    Smolov-

    275 (+15)

    Cnd –

    14:55

  226. oh man, that was a nice one!

    bbg – 35-40-45-45-47,5-50-50kg – solid, like this complex!
    smolov – 6x6x75kg (+2,5kg) – easy!
    cond – 17:36 as rx’d – grip was gone after 40 swings – ouch – double unders not to bad – had an ancle injury recently, felt good

    mfs – 151

  227. BBG – 135#
    Strength – 4X6 @ 215# (+5# from wk. 1)
    Cond – Capped at 15 minutes. 2R + 15KBS.

  230. competed at the europa in hartford, CT this weekend.

    We came in 5th as a team. I PR’s my clean and jerk from the floor. and PR’d my clean (i hi-hanged it) at 295, all at the end of the day. fantastic!!

    back finally feels great. getting after it again.

  232. BBG: Hit 96kg (1kg more than last week)
    Str: 6x6x130kg (10kg more than last week) Felt good
    Cond: I suck at DU’s, so I just accumulated 2 sets of 50 DU’s, trying to see improvement

  233. BBG- 125, 125, 125, 125, 125, 115, 115
    Smolov- 215 (6×6) (+10#)
    Conditioning- 10:48

  234. Snatch – 165 – missed 3 reps but made them up at the end to get to 7
    HBBS – 205
    Conditioning – 16:50

  235. 1) 145, 155, 160, 165, 170, 175(F), 170 (2 Push Press, failed last PP)
    2 FS 6×6-175
    3a) 4×5 Strict HSPU 17.5lbs vest
    3b) 4×20 Reverse Hyper at 80lbs

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