130708

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>Due to some technical difficulties, registration for the San Antonio date of the Para Bellum Series will be up tomorrow.

>Some of you may remember Shawn Rider breaking his leg. It was a freak lifting accident, where he bailed awkwardly from a lift, dropped the barbell on his his leg, and broke his fibula. At the time Shawn was hitting PRs every week, and had put a total of 100 pounds on his Snatch and Clean & Jerk in a six month period.

I spoke to some athletes from Shawn’s gym a few months ago. They said he was an absolute lunatic about training, and that he had been like a caged lion for the better part of his recovery. They also said he was recovering faster than anyone could believe, and that he was close to being able to wrap his hands around a barbell.

Yesterday Shawn sent me the email and video below. I’m going to go ahead and cast my vote for this being the greatest “feat of strength” in Outlaw history.

Rudy,

I just wanted to send you a quick video. I have been back following the Outlaw Way for officially 3 weeks now after taking 6 months off from “heavy” lifting due to my fibula break and ligament tears in my ankle back on January 5th. After having a plate and 8 screws inserted into my ankle, being on crutches for two months, learning I broke two screws during the Open and having them removed and constantly being told I “can’t go heavy until July” from my doctor, I have finally made it to July and to celebrate I wanted to send you a video of my 1RM Snatch from today. Prior to my injury, I followed The Way for 6 months and my snatch went from 185# to 250# and c&j went from 275# to 310# at a bodyweight of 188#. I thought it would be another 3 months or more before I saw those numbers…. today I hit a 240# snatch….in a pink breast cancer awareness shirt…. with my nice long purple scar on my ankle showing. Thank you for giving us all your incredible programming. We have a solid following at our box and it is our hopes to be making a push in Regionals next year! Again thank you for everything!

WOD 130706:

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

171 thoughts on “130708”

  5. When do the smolov shirts come? This is the first time in my life I feel I deserve buying myself something outlaw

  6. What should be the snatch drop drop weight in comparison to the snatch or OHS?

  8. Should our snatch first pulls be heavier than our 1RM snatch weight. Sorry for the dumb noob question

    • I believe it says heaviest possible… Hopefully your heaviest Snatch first pull is higher than your Max Snatch. Or else you have a beastly snatch or weak first pull.

    • I’m not an expert, but I go as heavy as possible while still maintaining proper form. I assume the point of first pulls is to get stronger in that dimension of the pull even if you could not normally complete it.

      Someone feel free to correct me.

  12. Snatch: 170 (-5)
    EMOTM: 155

    Snatch pulls: 225/245/275
    Drops: @95 first time movement under load

    Cond: shitty
    62/63/65/38 and threw my rope across the gym

    M/34/170
    M/F/S: 8/5/3

    #TheOutlawWayAfghanistan

  13. 1)135-165-165-170(failed)-170# PR
    2)155#
    3a)225#
    3b)95#
    Conditioning) 105 DU
    20 WB
    30 KBS
    34 DU

    #TheOutlawWayAfghanistan

  14. BBG

    1) 185 – 195 – 205 (fail) – 215 – 225
    2) 3/5 @ 205

    3a) 3X5 Snatch First Pulls:
    230 – 240 – 265

    3b) 3X5 Non-Heaving Drop Snatch:
    135 – 155 – 185

    Conditioning total reps: 370 reps

    2:00 ME Double Unders: 160
    3:00 ME Wall Balls 20: (52UB/80 total)
    3:00 ME KBS 24kg: (21UB/50 total)
    2:00 ME Double-Unders: 80

  15. Snatch 195- off day for me
    EMOM at 175

    Snatch Pull 235
    Drop Snatch 115

    Conditioning 432 reps with 30# med ball and 2 pood KB

  16. Snatch 195
    EMOM 175
    Not my best day snatching

    Snatch Pull 235
    Drop Snatch 115

    Conditioning 432 reps with 30# med ball and 2 pood kb

  17. BBG
    1) 135-145-155-160-165 (F) … 10
    2) #145
    3a) 225-235-235
    3b) 95,95,105

    Conditioning
    2:00 ME DU – 135
    3:00 ME WB: (39 UB/59 Total)
    3:00 ME KBS: (26UB/55 Total)
    2;00 ME DU: 76

  18. 1) 245
    2) 225 (may have did 10′)
    3a) 275
    3b) 135-145-155
    C) failed to follow instructions
    170 dubs – 66 wallballs (10 UB … may have game planned) – 70 KBS (47 UB) – 80 dubs

  19. 1) 205
    2) 185 (4/6)

    3a) 225
    3b) 115

    DU – 150
    WB – 60
    KBS – 60
    DU – 100

    Total = 370 reps

  20. 1) 195 lb
    2) 185 lb More than 90%, but went 5/5.
    3a) 205 lb
    3b) 125, 125, 130 lb
    Cond) 350 total reps

  22. Snatch: 205lb
    EMOM: 185lb (Ripped the shit out of my hand on the very last rep. Never ripped on a snatch before. Good times)

    3A) 245lb
    3B) 135lb – had no clue how much to do here

    Conditioning:
    DU: 157
    WB: 63
    KBS- 72
    DU- 67 (shit show)
    TOTAL: 359
    Have to get better at fatigued double unders. I was like a monkey trying to fuck a football on that last set. Shoulders just wouldnt let me get the rope to go around

  23. 1) 72 kg
    2) 65 kg
    3a) 70 kg – 75 kg – 75 kg
    3b) 35 kg – 40 kg – 40 kg
    Conditioning: 416 total reps
    1st DU: 175 reps
    Wall balls: 65 reps
    KBS: 65 reps
    2nd DU: 111 reps

  24. BBG:
    Snatch: 160 (-10, new morning workout schedule, need to adjust)
    EMOM: 145
    3a) 235
    3b) 105

    Conditioning:
    DU: 135
    WB: 59 (39 UB)
    KBS: 56 (26 UB)
    DU: 75
    Total: 325

  25. BBG
    1) 175,185,195,205,215
    2) 195 6/6
    3a) 245,250,250
    3b) 135,145,145

    CONDITIONING
    433

  26. M/19/189
    1) 185 (25 under pr)
    2) 165 6/6
    3a) 255/225/225
    3b) 95/115/115

    Cond.
    100/55/55/75
    285

  27. BBG:
    1) 90-92.5-95Kg (and then it all stopped working)
    2) 1/5 @ 90Kg

    3a) 120Kg
    3b) 60-60-50Kg

    Cond:
    DU – 63
    WB – 54 (31)
    KBS – 62 (40)
    DU – 82

  30. Snatch- worked up to 185 (-40 PR)
    OTM – 165
    A) 250
    B) 135

    Cond
    DU-162
    WB-50
    KB-50
    DU-108

    Body feels tired from Sat. Wieght feels heavy.

  31. 1) 165 /40lb short of my previous PR
    2) 145
    3a) skip
    3b) 135

    Conditioning: 344

  33. Quick question – emom for 5 mins; There seems to be some discrepancies…

    Is it 5 reps (first rep 0th minute, last rep 4th minute and work ceases at 5mins) or 6 reps (a rep on minute 5 as well)?

    BBG 1) up to 85kg, 10kg off Pb and really awful today
    2) 5/5 at 77.5kg

    3a)120kg x 3
    b) 50/55×2

    conditioning 288 (no wall ball so used a med ball that had handles and didn’t rebound off the wall – good times!)

    first month of Outlaw training : done.

  34. Snatch up to 280, then attempted 290 twice, because I don’t listen.

    first pulls- 300
    snatch drop-175

    cnd

    445 total (+/- 10)

  35. BBG:
    1) 205 (-25 from PR. Something’s off and I can’t pinpoint it)
    2) Done at 185
    3a) 205-225-235
    3b) 65-75-95 (these were new to me)

    Conditioning: 396
    160-55-70-111

  36. M/27/5’11″/171#/NorCal

    BBG
    Snatch 177# – 187 – 197 – 206 – 216#(F)
    EMOM @ 186# 5 of 5
    3a and 3b in the evening

    CONDITIONING
    DUs 148
    WBs 56
    KBs 64
    DUs 103
    Shoulder burner…

  37. BBG
    1) 125 (-10)
    2) 115
    3a)145-150-150
    3b) 75-95-105 (should of started heavier)
    conditioning
    D/U’s 152
    WB – 50 (26ub)
    KB- 55 (30ub)
    D/U’s 123
    Total =380

  38. M/17/155#

    BBG:
    1) 175# (ties PR)
    2) EMOM @ 160#
    3a) 205#
    3b) 135#

    Conditioning: I have the worst DU on the face of the planet.
    DU = 51
    WB = 55
    KBS = 70
    DU = 38
    Total = 214

  40. Bbg-
    1. 150#
    2. 135#
    3. 95#
    Conditioning-
    Du-153
    WB-58
    Rest
    Kb- 88
    Du- 119

  42. BBG: the best 135 yet (tie PR)

    Pulls: 150
    Drops: 95

    Conditoning:
    DU- 144
    WB- 75
    KBS- 72
    DU- 120
    TOTAL: 411 Reps

  43. 1) that was total failure, especially having in mind that there was supposed to be no misses….
    115/115F/120F/120F/120F

    2) EMOM off 115#. 1 miss.

    3.a) 125/135/145
    b) 85/90/100

    Conditioning:
    91-90-94-57. Total reps: 332 RX. Leg burner again:)))

  45. 1) 85-90-95-100(old PR)- 105 ……5kg PR!
    2) 2/5 @ 95 kg, moved like shit, CNS fried, hurt my gluteus…
    3a) 115 kg
    3b) 55 kg (getting used to the movement, always used heaving in the past)#

    Cond: 175/ 65/68/116 = 414 reps in total

  46. BBG: 185 (up 10 from Sat, down 20 overall), 165 EMOM
    Strength: 225 First Pull, 135-145-145 Drop (second time ever performing)
    Cond: 147, 51, 56, 71 (Smoked, not very happy with this, but glad I did it.). 325 total.

  48. After a week off…
    BBG: 155
    EMOM: 140
    3a) 205
    3b) 115 first time, little wobbly
    Cond: Total reps – 132; DUs done pretty much 1 at a time

  49. Very depressing start to the week. Body felt wrecked from Saturday.

    Snatch – 220# ( 40 pounds off my current PR)
    OTM – 200# (easy no misses)

    Strength – snatch pulls @ 315#
    Drop Snath – 135 (never tried non – heaving. Felt awkward)

    Conditioning
    160 double unders
    57 wall balls
    53 kb snatches
    100 double unders

    Hope tomorrow feels better

  50. Snatch up to 110
    Emom at 95 no misses
    No time for part 2
    Cond
    81, 61, 65, 69
    Had trouble with du would get caught In shoes. So annoying

  51. Snatch: 95kg
    EMOM: 85kg

    First pull: 115kg
    Drop snatch: 65kg

    Conditioning
    2min DU: 153
    3min 35kg thrusters: 54
    2min rest
    3min KBS 32kg: 52reps
    2min DU: 107

    On vacation in our summer cottage. No 24 kg KB and no medball. No 5 and 2.5kg plates yet either.

  52. BBG
    1 140#
    2 125#
    3a145,165,185
    3b65-95-95×4

    conditioning
    345
    ub wall ball 51reps
    ub kb 40 reps

  53. A. 205# (missed 215# behind me)

    B. 185 (4/6)

    C1. 245; 265×2
    C2. 115; 125/2 &115/3; 125

    D. WOD– 420 total
    175(120 UB)
    65 (30 UB)
    60 (35 UB)
    120

  54. BBG – 185, emom @ 165 no misses
    Strength
    1) 175
    2) 115

    Conditioning
    370
    140/60(55 UB)/70/100
    Thought I would do much better on WB (pr is 70 UB)

  55. BBG:
    210, 215, 220f, 220 ~ 92%, 225f

    EMOM: 200 ~ 6/6

    Strength:
    1a.) 240, 240, 240
    1b.) 155, 165x4fx1, 175x3fx1fx1

    Conditioning:
    Total: 450
    DU: 165~ 94UB
    WB: 61 ~ 30UB
    KBS: 99UB
    DU: 125 ~ 75UB

  56. BBG
    1) 165/175/185/195
    Stopped there as shoulder hurting
    2) done at 175
    3a) 175/195/215
    3b) 85/105/125

    CONDITIONING
    125/75/65/113=378

  57. sn 220#
    emom 200#

    a) 200# stayed light, ironing out some technique
    b) 135, 135, 145

    Conditioning
    402 reps

  58. Just found out I am going to be in Vegas September 4-6 for a work conference. Any Outlaw friendly gym recommendations?

  59. BBG:
    1) 135#, 155#, 165# (1 miss), 175#
    2) 160# (no misses)
    3a) 225#x3
    3b) 115#, 125#x2
    WOD- 390 reps RX (accidentally did 2 ME Wall Balls)

  60. BBG:
    1. 120# (-5)
    2. 110# no misses
    3a. 135#
    3b. 70# trying not to be a spaz and go to my toes, ill get the non heaving. Lol

    Cond:
    297 Rx

  62. BBG – 175-185-195-205 fail – 200 fail
    EMOM – 175
    a) 225
    b) 95-115-135

    Conditioning:
    483
    210 singles (still recovering from an Achilles injury)
    73 Wallballs
    50 KB swings 70#
    150 singles

  63. BBG: 200#, emom @ 180 no misses
    first pulls @ 235
    Sn balance: 65, 85, 95 (3 sets) first time doing these
    Cond: Du 107
    Wb 50 UB, 80 total
    Kb swings 30 UB, 65 total
    Du 60

  64. bgg – 70kg
    5×1 sn: 60 kg – missed 2 reps
    SN bal: up to 35kg , sn pulls: 110kg
    conditioning:
    147du (70 unbroken)
    47WBs (17 unbroken)
    54kbs (25unbroken)
    107DU (75unbroken)

    wasn’t really in warrior mode for the conditioing.. ><

  65. 1) 193 feeling good so ended up doing over 5 attempts.
    2) 175
    3a) 175,195,220
    3b) 115,135,155
    4) 420 (175,54,63,128)

  66. snatch emom at 85# – 3 felt good 2 not
    snatch 1st pulls at 165, felt good
    drops @ 55# – light but my landing position needs so so much work

    Metcon:
    363 total rx
    du 70 ub/133
    wb 10 ub/63
    kbs 60ub/82
    du 30ub/85

  67. 1) 175
    stopped BBG after snatch due to nagging shoulder injury

    Cond
    153 DU
    71 WB
    68 kbs
    112 DU

  68. BBG: 175 felt strong (missed 180, felt super heavy)

    Pulls: 205
    Drops: 115 (May have heaved when I got tired….)

    Conditoning:
    DU- 126
    WB- 44 (refused to break it up so this was all I got)
    KBS- 48 (20UB)
    DU- 80
    TOTAL: 411 Reps

  69. Couldn’t snatch to save my life today. Hit 175 and couldn’t hit anything above that. (-10 pr)

    A-190, 190, 190
    B- 95, 105, 115

    My box did Grace today so I did it instead. 2:12 rx (36 second pr)

  70. BBG
    1) 195# (-15# shit felt heavy)
    2) EMOM @ 175#
    3a) @ 225#
    3b) @ 135#

    Conditioning
    425 total reps
    DU-189
    WB-57 (28 UB, arms felt heavy)
    KB-65 (30 UB)
    DU-114

  71. 1. 200
    2. 185 – no misses
    3a. worked up to 245
    3b. worked up to 140 (brain didn’t like this)
    Cond – 371

  72. 165 snatch, 5# under pr.
    Emom at 150.
    Snatch pulls at 215.
    Sets of drops done at 110.

    Cond total: 248 reps. Subbed bar thrusters for WB.

  73. Stevo – Snatch 175 (-5 from PR), EMOM 2 fails
    3a/b -175/85
    Cond: 207/60/66/117 = 450 total reps Rx
    Joy – Snatch 95 (match PR), EMOM no fails
    3a/b: 105/55
    Cond: 140/45/61/77 = 323 total

  75. BBG 1: 155, 165, 175, 185 (PR), 190 (fail)
    BBG 2: 165# (missed 4th rep)..

    This is massive! 185# PR this week. Last week a PR @ 180#. I was so excited that I couldn’t finish the rest of the workout. I can’t begin to preach the GREATNESS that is Outlaw Way. Remembering the 2012 CrossFit Games, it took me 10 reps to snatch 3 @ 135#! Massive growth.

    After the 185# PR I tried 3 at 190#. Twice I got the bar well over head and held it in the squat but couldn’t finish. 190 is right there. Thanks Rudy.

  76. bbg- 205 PR, emom @ 185- hit all 5
    first pulls at 245
    drop snatch at 115 ( first time doing them )
    cond- 112 dubs, 66 wall ball, 68 kb swing 100 dubs

  79. Bbg: 1)105#, missed 115, 115, 120, 125
    2)115# (2 misses)
    3a)145# across
    3b)65#, 75×2
    Cond: 371 total reps
    Du: 152
    Wb: 51
    Kbs: 75
    Du: 93

  80. BBG:
    1) 55-57-60-62.5(F)-62.5(F)kg
    2) Snatch EMOM: 55kg, no fail

    3a) First pulls: 85-85-85kg
    3b) Drop Snatch: 35-40-45kg

    WOD: 161+58+73+125 = 417 RX (wallballs to men’s target)

  81. Rudy,
    Thank you for the shout out! I’m looking forward to healing 100% and progressing each day with all of you following The Way! If anyone is driving through Winchester Virginia stop in at Shenandoah CrossFit for an Outlaw WOD…. we are in a dungeon.

    BBG:
    1. 220#
    2. 200# (2 misses)
    3a. 225# 235# 235#
    3b. 145# 155# 165#

    Conditioning:
    370 Total Reps
    140 DUs
    72 Wall Balls (40 UB)
    67 KBS (50 UB)
    91 DUs

  82. BBG:
    135# (-5# PR)
    Emom @125#

    Conditioning:
    D.U.- 200
    WB- 56
    KBS- 57
    D.U.- 109

    Total-422 reps

  86. Just wasn’t in it mentally today. Shitty workout.
    Snatch up to 148 (few misses)
    Emom 133 5/5
    Snatch pulls 155 all sets
    Drop snatch 110

    Cond 325 total reps

  87. BBG
    Max Snatch 135, 165, 185f, 185, 195 (-20# from pr)
    4/5 @ 175
    Didn’t feel the most consistent today

    Strength
    3×5 snatch 1st pull
    225 across
    3×5 drop snatch
    75,95,105 those felt really weird not used to that movement

    Cond
    112 dbl
    56 wall balls (26 UB)
    60 kb swings (34 UB)
    99 dbl

  88. AM – Rest
    PM – S&C
    Weightlifting
    1) 160
    2) 145 [5/5]
    3a) 185
    3b) 75 (lulz, moar weight next time)
    Conditioning
    2:00 x Fine Dyning
    3:00 x Wallball @ 20
    2:00 x Rest
    3:00 x Russian KBS @ 32
    2:00 x Fine Dyning
    43, 20UB+31, 35UB+31, 40
    M/F/S
    3/5/3

  89. snatch 180
    emom snatch 160
    1st pull 215
    drop snatch 115

    con
    du 120
    wb 70
    kbs 61
    du 45
    total 296
    couldnt seem to get a rhythm for either set of du’s

  92. BBG – 1) 185,190,195(f),185,195
    2) 175, 5/6
    3a) 205
    3b) 115

    Cond –
    105 DU
    65 WB 25# (40UB)
    55 KBS (30 UB)
    75 DU

  93. Came to the gym really pumped to snatch… regretting having to push Saturday’s work to Sunday..

    BBG worked up to 185#, missed 200# … really having trouble getting under it.

    EMOM @ 165

    Strength- 2 rounds @ 225 for 1st pull and 135 for drop snatch
    Gave up after I couldn’t get a single drop snatch at 135.

    Conditioning- Total: 284
    DU: 88 (37 unbroken)
    WB: 60 (45 unbroken)
    KBS: 61 kbs (36 unbroken)
    DU: 75 (18 unbroken)

    • Will post video of next time snatching- but having trouble on 3rd pull… just cant seem to get my body through my arms if that makes sense… any thoughts?

  96. BBG: 155lbs/165/170/185/190 (+5lbs PR) missed 190 once behind me had to do try it twice.
    170lbs, failed second minute, went down to 155, failed again, then went for an extra 3 minutes @ 155.
    3a) 205×3
    3b) 105×3
    Conditioning
    413 reps

  99. 26/170#

    7/1/1 (M started at a 2 then as I continued to fail repeatedly on my snatch, it progressed to a 7)

    1RM Sn: 145#
    EMOTM: 130# 3/5

    I hate the snatch. I just don’t get it. It’s not clicking between my knees and my hips. I’m going back to square one…FA€K!!!

    Snatch Pull: 185#
    Drop snatch: 95# Had to work on form…

    Conditioning:
    DU: 135
    WB: 42 (13 UB) – rained in MI, only place I can do these is outside…20# balls are slippery when wet…#twss
    KBS: 75 (40 UB)
    DU: 114
    Total: 366 Rx

  100. BBG:
    1 – power snatch 130# (5#pr)
    2 – EMOM @115# 2 misses
    DND pulls or balances

    Saturdays cond

  102. BBG:
    1) 165,175, 180M, 180, 185
    2) 165# no misses
    3a) 225, 225, 230
    3b) 95, 100, 115×5 +1 miss
    Conditioning:
    12 minute continuous clock. 270 reps.

  103. BBG: 135#, 145, 155, 155, 165
    EMOM: 150
    A) 205
    B) 95

    Cond:
    241 total
    80 DU
    58 WB
    53 KBS
    50 DU

  104. Bbg: 1) 195lbs
    2) 175lbs
    3a) 225lbs
    3b) 135lbs
    Conditioning: 255 total reps

  105. 1) 240# (5# PR)
    2) 215
    3a) 275
    3b) 105, 135, 145
    Conditioning
    DU- 160
    WB- 52
    KBS- 50
    DU- 100

  107. Snatch – 215
    EMOM – 195 – 1 fail
    1st Pull – 275
    Drop Snatch – 135
    Conditioning – 365 – If I could strangle my rope on the first set, I would have. I think I might have only done 60 DUs the first set.

  108. BBG: 205#,215,225,230,235; hit all
    Snatch First Pulls: 275# 3sec pause on each 3×5 no wraps or regrips
    Snatch Drop: 120# hit all
    Cond:
    123 dubz (54UB)
    86 WBs (51UB)
    71 KBS (35UB)
    66 dubz (21UB)
    346 Total

      • Glad to see you finally committing to posting…now you just have to keep doing it errrrryday. Also, good work on the DUs Coach!

  111. BBG-
    1) 185,205,215,225,235 (straps all sets)
    2) EMOM 5@ 210 no misses

    3a) 225,245,235, 225
    3b) 135,135,135,155

    Conditioning– total 354 (wall balls killed me)
    DU- 145
    Wall ball- 50
    KBS- 66
    DU- 95

  112. Coach, I normally follow programming to a T. But I have a broken finger so today I decided that after I hit a 10# PR on my snatch and was feeling good, I should keep going. 17 attempts later, this:

    http://youtu.be/77pxXpY0LZ8

    That’s a 20# pr from last week. Sorry I didn’t stop at 5, and that I celebrated after failing 16 times and having such poor poor form, but it felt good. I know the form is really atrocious so any advice anyone has I’m all ears. Thanks for the programming.

    So, to business
    Strength
    1)235
    2)205
    3a)205
    3b)185 – this was new and I still don’t like dropping the weight ony traps
    Conditioning
    ~305 lost count on swings

  113. 1)155… Again
    2a)165
    2b)115
    Conditioning
    Du: 55 handle broke after 45s
    Wb:56
    Kb:65
    Du:17 using only rope no handles

  114. 1) 225. Hit first try. Failed 235,240×2, 245. So fucking lame..
    2) 205 no fails.

    1a) 275-295-305
    1b) 155-165-175f last rep. Bitch….

    Cond:
    331
    (120-63-60-88)

    5/3/3

  115. Snatch- 123, 133, 138(f), 138(f), 138
    snatch Emom – 123

    snatch pull – 153
    snatch balance – 78 (never done this before that I remember, really felt like I wanted to heave so I didn’t go any heavier)

    Conditioning – 361
    DUs – 135 (72)
    WBs – 57 (18) (to boys mark)
    KBS – 68 (52)
    DUs – 101(30)

  116. Swod little complex then snatch up to 207.5, emotm 190
    Couple squatsince I have smolov withdrawal.
    Wod
    208 dubz (178UB PR)
    68 WB (42ub)
    60kbs (30ub)
    172 dubz

    508

  117. 1: 185, 195fff, 200. Was videoing my attempts to self coach, wish I woulda done this a long time ago. 200 was butter.
    2: 180. No fails.
    3a: 195, 205, 205
    3b: 135, 145, 145. No heave made these hard.

    Metcon: 176 + 165 = 341. Wallball and kbs were brutal. Most of my score comes from doubles.

  118. BBG- 157.5 (2.5lb PR)
    EMOM- 140 first two good, last three fail
    3a)165
    3b)75, 80, 85
    Cond-262
    DU-86
    WB-50 (20UB)
    KB-63 (30ub)
    DU-63 doin wods alone sucks!

  119. Snatch to 265, missed 280 three times.

    Pulls at 285
    Balance up to 205 but missed 5th attempt on third set

    Conditioning (awful day)

    375 or something

  120. BBG
    1) Snatch 205-(Snatches weren’t pretty)
    2) EMOM-185f, 185f, 165, 165,165, 165
    3)a-#225
    3)b-#95
    Conditioning
    DU-182-(82UB)
    WB-63-(30UB)
    KBS-63-(31UB)
    DU-108
    Total 416

  121. BBG
    1) 105KG
    2) EMOM @ 100KG (2 fails, 3 hits)
    3a) 100KG
    3b) 50KG
    Conditioning
    DU- 56 UB, 104 total
    WB-52 UB, 64 total
    KBS-30UB 60 total
    DU-60 total

    Total 288

  122. Snatch-195
    EMOM-175
    1.) 3×5=225,245,275
    2.) 3×5=115, 125, 135….was caught off guard at how hard this was with no heaving.
    Conditioning-366

  123. (1) Snatch: 85# (-5# PR)
    (2) EMOM: 80, followed by 4 misses. F- that.
    (3a) 95, 115, 135
    (3b) 65, 65, 65

    Conditioning:
    DU: 110
    WB: 52
    KB: 43
    DU: 72
    Total: 277

  125. 1. 115
    2. 105
    3a. 145
    3b. 65 (new movement)

    Conditioning:
    271 (110, 52, 55, 54)
    *I have to be honest with myself, this is the 6th WOD in a row that my lower back seized up. Seeing my chiro in the AM. I had 49 UB KBS in the first minute, so my finish was disappointing to say the least.

  126. snatch: worked up to 225 (30 under pr) trying a closer grip
    drop snatch 145×3
    snatch pull 295×3
    conditioining:
    DU 191
    WB 71 (51 UB)
    KB 78 (76 UB)
    DU 134
    Total reps 474

  129. (1) Snatch: 165# (tied# PR)
    (2) EMOM: 135, plus 3 OHS
    (3a) 185
    (3b) 95

    Conditioning:
    DU: 135WB: 60KB: 50DU: 101
    Total: 346
    Forgot that, had a great active recovery on sunday….moving furniture and swimming with the kids. Didn’t count the breaths.

  130. (1) Snatch: 175 tied pr
    (2) Emom: 155, did 3 reps every minute to push myself. this hurt
    (3a) 185
    (3b) 155
    Did the KBS/DU conditioning again due to the rain so wall balls became mud ball shots after about 15.
    12:15

  131. Snatch- work up to 110 x2; 115×3
    5 EMOM- 105#
    Snatch 1st pull: 125 3×5 (should’ve tried heavier)
    Snatch drop: 65,75,85 (this felt awkward-never done before)
    Conditioning:
    2:00 min: 97 du
    3:00 min: 66 thruster (UB)
    2:00 min rest
    2:00 min: 75 KBS (50 ub; 25ib)
    3:00 min: 61 du
    299 total… F my DU’s

  132. BBG:
    1) 125#
    2) 112.5#
    3a) 125, 145, 145
    3b) 85, 95, 95
    Conditioning:
    400 (180, 70, 70, 80)

  133. Sn- 185
    EMOTM- 170 4/5
    1st pull- 205, 215, 245
    Snatch balance- 115×2, 125
    METCON- 352 (not sure if I counted right)

  136. 1) 200#
    2) 175#

    3a) 115/125/135
    3b) 225/235/245

    2:00 ME Double Unders – 60 UB then 124 total
    3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan) – 17 UB then 50
    Rest 2:00-
    3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan) – 28 UB then 61
    2:00 ME Double-Unders – 25 UB then 95
    Total Reps 330

  137. BBG Snatch 10# pr 245/ tried 255 locked it out but tried to stand to fast and dropped it…I suck
    3a 135×3
    3b 275×3
    cond du (147) wb (70) kbs (76) du (95) {388} total reps

  138. bbg: 150
    2) 135
    3a) 135-145-155
    3b) 95×3

    conditioning:
    107
    51
    52
    68
    278 reps

  139. BBG : 155#, 165#, 175#, 185#, 195# (f)

    EMOTM : 165# No misses.

    3a) 225#
    3b) 135#

    Conditioning : 315 reps RX’d.

  140. BBG: 215# (-10 PR) Tried 230# (+5# PR) but couldn’t lock er out, puss.

    EMOTM: 185#, 185#, 195#, 195#, 205#

    3a) 255#
    3b) 135#

    Conditioning: 412 reps Rx

  142. BBG: 155-175-185-195f-195f
    2) 165# no misses
    3a) 225
    3b)119
    Conditioning: 131/59/52/93= 335 total

  143. bbg
    1) 240
    2) 216 – 6/6

    3a) 275
    3b) 135

    cnd
    DU -154 – 112 UB
    WB – 60 – 30 UB
    KBS – 62 – 30 UB
    DU – 96 – 30 UB
    Total – 372

  145. Snatch- 140 (PR)
    90%- 125
    3a) 175, 175, 175
    3b) 65, 85, 85
    Conditioning- 61 wall balls, 65 kb swings

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