**>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

Way to go Shawn! Killin it!

Very inspiring!

Thanks for the motivating e-mail! Definitely inspired! And tomorrow looks like fun!

Strong work Shawn!

That gym looks like a dungeon, legit!

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

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

Bout tree fiddy.

Ha!

heaviest as possible

Any Outlaw friendly boxes in Atlanta area I can checkout this weekend?

Brandon Phillips’s gym CrossFit Bound is in Kennesaw about 30 minutes out of downtown Atlanta I believe.

Great meeting you this weekend! Hope to see you at CFSF Seasons Beatings!

Good meeting you too…I had to tap out on Saturday. That last Smolov set owned me.

Justin Key & Eddie Looney’s Gym in Coweta County (bout 30 min S of the airport). CrossfitCoweta http://crossfitcoweta.com/

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.

Thanks

Comments would be a lot cooler if we could troll people with gifs.

http://imgius.com/photos/20130505136774783165412.gif

1) 62.5kg

2) 56kg

3a) 70kg

3b) 30-32.5kg

Conditioner 303 total reps

http://m.youtube.com/watch?feature=plcp&v=7OVeM8My6pY

Snatch) 115kg PR, video above

EMOM) 105kg

Snatch first pull) 130kg

Drop snatch) 60kg first time on these

Cond) 446rxd

1st set DU’s) 150

Wall ball) 74

KBS) 80

2nd set DU’s) 142

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

1)135-165-165-170(failed)-170# PR

2)155#

3a)225#

3b)95#

Conditioning) 105 DU

20 WB

30 KBS

34 DU

#TheOutlawWayAfghanistan

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

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

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

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

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

#TheOutlawWayAfghanistan

1) 205

2) 185 (4/6)

3a) 225

3b) 115

DU – 150

WB – 60

KBS – 60

DU – 100

Total = 370 reps

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

M/37/210

Snatch 200(-7)

Rest of it this afternoon

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

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

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

BBG

1) 175,185,195,205,215

2) 195 6/6

3a) 245,250,250

3b) 135,145,145

CONDITIONING

433

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

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

BBG:

1) 205#

2) 4/5

3a) 225#

3b) 115, 125×2

Conditioning:

303

Snatch- 175#

First pull- 185#

Drop- 95#

Metcon- 329 reps

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.

1) 165 /40lb short of my previous PR

2) 145

3a) skip

3b) 135

Conditioning: 344

Bbg: no go, elbow tendonities

1st pulls: 225 all

Con: 98, 51, 56, 59

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.

last rep 4th minute

I always go on the last minute as well so I did 6 reps. The only one who will get me to stop doing this is Rudy if he says otherwise.

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

first pulls- 300

snatch drop-175

cnd

445 total (+/- 10)

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

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…

3a) 240#

3b) 133#

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

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

1) 115 (10 under pr)

2) 105

3a)135(2), 145

3b)85, 95(2)

DU-96

WB 15#ball- 44 (18 UB)

KBS- 86 (75 UB)

DU- 118

Total- 344

Bbg-

1. 150#

2. 135#

3. 95#

Conditioning-

Du-153

WB-58

Rest

Kb- 88

Du- 119

BBG: 185 (-10 PR)

EMOM 170

Snatch Pulls: 205

Snatch Drop: 165

DU: 162

WB: 66

KBS: 82

DU: 71

Total: 381 (That was rough)

BBG: the best 135 yet (tie PR)

Pulls: 150

Drops: 95

Conditoning:

DU- 144

WB- 75

KBS- 72

DU- 120

TOTAL: 411 Reps

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:)))

145 BBG

3a)215#

3b) 95#

Cond

DU:230

WB:64

KBS:60

DU: 142

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

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.

bbg

235

205 emom no misses

3a)275 across

3b)95,115,135 lulz

cond

with a 12 min. running clock

du-146

wb-75, 42 ub

kbs-65,45 ub

du-85

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

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

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

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.

BBG

1 140#

2 125#

3a145,165,185

3b65-95-95×4

conditioning

345

ub wall ball 51reps

ub kb 40 reps

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

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)

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

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

sn 220#

emom 200#

a) 200# stayed light, ironing out some technique

b) 135, 135, 145

Conditioning

402 reps

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

Jauer1983@hotmail.com

Hit me up and I’ll give you low down.

(Everything’s within 20min drive)

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)

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

1) 60kg

2)40kg

3a)40kg

3b)40kg only did 2 reps, dropped the second one on head

Conditioning

211

new PR on unbroken DU 24

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

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

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.. ><

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)

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

1) 175

stopped BBG after snatch due to nagging shoulder injury

Cond

153 DU

71 WB

68 kbs

112 DU

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

Total reps was 298…I was lazy and copied someone else’s format…im such a douche lol

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)

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

1. 200

2. 185 – no misses

3a. worked up to 245

3b. worked up to 140 (brain didn’t like this)

Cond – 371

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.

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

BBG: 145#, emom @ 130#

first pulls @ 175#

Cond: 360 reps

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.

love the fade away jumper celebration, nice job.

yeah…i had to.

Good Stuff dude.

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

BBG:

1) 170

2) 155

3a) 215

2b) 135

Conditioning:

326

https://www.facebook.com/photo.php?v=10201447384091110&set=vb.1370595439&type=2&theater

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

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)

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

BBG:

135# (-5# PR)

Emom @125#

Conditioning:

D.U.- 200

WB- 56

KBS- 57

D.U.- 109

Total-422 reps

BBG

1) 97.5Kg p.r

2) 90kg

Conditioning

For total reps:258rxd

Snatch: 155,165,175,185(sketchy),195

Emom: 5/6 @ 170

First pull: NA

Snatch Balance: 115,135,155

Cond: gym WOD

75/85/95/105

95 EMOM

65/75/80

45/55/65

Conditioning: 351

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

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

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

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

1) 115-135f-125-145-165f

2) 135-(6/6)

3a) 145-155-165

3b) DND

Cond. 104-59-75-27 total 257

BBG:

1. 215#

2. 5/5 @ 195#

STRENGTH:

a. 225#

b. 155#

COND:

DU: 168

WB: 58

KBS: 64

DU: 138

TOT: 428

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

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?

1. 185 (-15)

2. Done with 165

3a and 3b skipped

Cond – 303

bbg

1) 145

2) 125

3a) 75, 85, 85

3b) 150×3

cond

287 reps

whoops, obvs switch 3a and 3b

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

BBG

215 4/6@195

3a) 240, 245, 250

3b) 155

Conditioning

467

1) 95,145,145,145,145 (missed on 2,3,4)

2) 125#

3a) 205

3b) 95

Conditioning – 239 reps

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

BBG:

1 – power snatch 130# (5#pr)

2 – EMOM @115# 2 misses

DND pulls or balances

Saturdays cond

Cond: 262

1a. 225

1b. 205 too many misses

2a. 225

2b. 125

Cond. 413

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.

BBG: 135#, 145, 155, 155, 165

EMOM: 150

A) 205

B) 95

Cond:

241 total

80 DU

58 WB

53 KBS

50 DU

Bbg: 1) 195lbs

2) 175lbs

3a) 225lbs

3b) 135lbs

Conditioning: 255 total reps

1) 240# (5# PR)

2) 215

3a) 275

3b) 105, 135, 145

Conditioning

DU- 160

WB- 52

KBS- 50

DU- 100

1)145#

2)130#

3a)185#

3b)160#

Conditioning

Total reps-290

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.

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

Shit…for BBG I forgot I used 210# for my 90% for the sub maximal snatch hit all with no misses, feeling strong!

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

245

275 (2×3)

135-185

410 (188-60-50-112)

And 225 on EMOM (missed 2nd; hit rest)

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

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

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

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

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)

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

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.

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!

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

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

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

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

(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

1- 175lb

2- 155lb

A 245 lb

B 95lb

Cond.

187-45-82-113

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.

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

Snatch: 77kg 5 @ 70kg

3 a) 80kg

B) 40kg

Conditioning: 313 reps

1. 105

2. 125

3. 85

Conditioning

129,47,86.112= 374

(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.

(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

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

Had to sub #45 thruster- no WB

BBG:

1) 125#

2) 112.5#

3a) 125, 145, 145

3b) 85, 95, 95

Conditioning:

400 (180, 70, 70, 80)

Sn- 185

EMOTM- 170 4/5

1st pull- 205, 215, 245

Snatch balance- 115×2, 125

METCON- 352 (not sure if I counted right)

M/49/195

SN 195 (-5#)

SN EMOM @ 180

DU 110

WB 57

KBS 48

DU 64

1) 135-155-170-180f-180f wanted that new PR

2a 205#

2b 135#

Conditioning 306 gotta work on wall balls. They just killed me

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

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

+1 Cheds. Keep it up

bbg: 150

2) 135

3a) 135-145-155

3b) 95×3

conditioning:

107

51

52

68

278 reps

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

EMOTM : 165# No misses.

3a) 225#

3b) 135#

Conditioning : 315 reps RX’d.

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

1) 235

2) 210 no misses

3a) 295

3b) 145

cond prob around 315ish

BBG: 155-175-185-195f-195f

2) 165# no misses

3a) 225

3b)119

Conditioning: 131/59/52/93= 335 total

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

Snatch – 175/160 EMOM

3a) 155

3b) 115, 125, 135

Conditioning – 306 reps

Snatch- 140 (PR)

90%- 125

3a) 175, 175, 175

3b) 65, 85, 85

Conditioning- 61 wall balls, 65 kb swings

BBG

1) 75kg (-20lbs under PR)

2) X

3a) 80kg, 80kg, 90kg

3b) 30kg, 35, 40 (F the 5th rep)