Apparently the original champ didn’t think these young whippersnappers could take 5 minutes off his time. Now I have coffee money for the next three days.
WOD 130729:
BBG
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
3a) 5X2 Snatch First Pull (top of knee) – heavier then last week, rest 60 sec.
3b) 5×5 Pendlay Row – heaviest possible, rest 60 sec.
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
Love how it’s only 3 days’ worth of coffee 😀
Forum –
Noob question here, but if I know that I will not be getting 7 MUs in any of the rounds, do you suggest putting a lower cap on the MUs in order to obtain the intended benefit of the WoD (for example, cap each round at 4) or simply stand there after hitting 3-4 MUs and do UB CP’s until the 2 minutes expires?
Do “your” max effort muscle ups. So if you can do one muscle up that is your max effort, then drop down and start burpees. I can do 50 muscle ups in a row; therefore, I will do 7 then drop down and start burpees.
50?
+1
Slight (35 rep) exaggeration!!
Thanks Brian…I figured that was the case. Appreciate the response.
M/27/5’11″/170#/NorCal
BBG
1) 205# , 210# on the low hang and failed on the hang.
2)185# three of three
3a) 280#
3b) 250#
Conditioning
56 – 53 – 51 – 49 – 49 – 45 – 48
400 Reps Rx
That’s not 400 mate
That’s what a college degree in Kinesiology gives you. 351. My bad.
So uhm… will the From Russia with Love shirts get restocked?
I was checking the store every day for weeks, haven’t checked the last little while.. until your comment. Thanks for the reminder!
I currently have 3 en route to me! (I’m in Australia, so naturally I can expect them for Christmas… 2014).
I’m not the biggest guy and REALLY want one… but there are only larges… 🙁
+1
First picture, purple tank, handlebar mustache, creepin’
1) 95 – 125- 145 – 150
2) 140 All Comp except last hang pull bailed fwd at the bottom
3a) 225 – 235 – 235 – 235 – 235
3b)185 – 185 – 185 – 185 – 185
Cond: 103 not counting DU’s
+1
1) 110kg took 3 attempts to nail it from the but I got it.
2) 100kg smooth, no misses
3a) 145kg
3b) 140kg
Cond) 383rxd
BBG:
1) 135#
2) 125#
3a) 245#
3b) 135, 155, 175, 175, 175#
C: DND
BBG:
1) 165#
2) 145#
3a) 255#
3b) 235#
MetCon:
56 – 53 – 50 – 46 – 49 – 48 – 50
7 – 5 – 5 – 3 – 3 – 4 – 4 (Muscle Ups)
352 total reps
BBG
1) 175 Failed 185 at knee
2) 160
3a) 275
3b) 205
Cond
7 + 10
6 + 7
4 + 8
4 + 10
4 + 7
4 + 8
4 + 10
303 Total Reps
1) 225 (pulled 2″, paused, then go on the first rep)
2) 205
3a) 285
3b) 235
C) 349 reps
#TheOutlawWayAfghanistan
BBG
1) 1RM 2 Position Hang Snatch @ 175
2) 3X1 2 Position Hang Snatch @ 160
3a) 5X2 Snatch First Pull @ 275
3b) 5×5 Pendlay Row @ 205
Conditioning: 17 MU’s/60 Burpees
Couldn’t get going this a.m….needed a swift kick in the ass or some coffee.
skipped 1&2
3a: top set 112.5kg (=+12.5kg to last week ,still felt easy)
3b: 102.5kg = +2.5kg compared to last week
conditioning:
MU: 7+5+4+5+5+5 = 31 (trying to switch from false grip to normal, it’s getting better & better)
burpees: 8+15 = 23
double unders were easy, only had 1 broken up set due to hitting myself
1) 195lb
2) 175lb no misses
3a) 255lb
3b) 235lb
Cond – Low on time so changed it a little
3 rounds
50 DU
5 Muscle ups
15 burpees
no idea on time
BBG:
1) 95# – 125# – 130# (miss hang) – 130# (miss hang) – 130#
2) 125#, all complete save last hang pull. Bailed forward.
3a)225# – 235# – 235# – 235# – 235#
3b)185# – 185# – 185# – 185# – 185#
Conditioning:
327 Rx
BBG
1.) 200
2.) 180
Strength
3a.) 260
3b.) 190
Conditioning
7 mu-58
7 mu-54
7 mu-53
5 mu-51
4 mu-51
4 mu-51
4 mu-53
38 mu total, 371 total reps
Eff you and your 2.5lb plates… Nice work man!
Haha, thanks dude!
280 on first pulls, not 260
1) 195lb
2)185lb – First time in a while snatches have actually felt good and smooth
3a)275
3b)205
Cond: Lost count. 350 range
BBG:
1) 1RM 2 Position Hang Snatch @ 145 Failed 155 @ knee
2) 3X1 2 Position Hang Snatch @ 135
3a) 5X2 Snatch First Pull @ 245
3b) 5×5 Pendlay Row @ 225
Conditioning: 47 + 44 + 48 + 47 +45 + 47 +48 = 326 reps (6 MU)
BBG:
1. 190#
2. 175#
3a. 275#
3b. 225#
Conditioning:
380 reps
BBG:
1. 115#
2. 105#
3a. 145#
3b. 115# no heaving
Cond:
1MU every round getting 13-15 burpees.
BBG:
1) 175# missed twice.
2) 175# – yeah. Did bad on #1
Strength:
1) 280#
2) 190#
Conditioning:
Lost count
21 total MU though.
1- 205#
2-195#
3a- 285#
3b- 245#
Cond- 26 MU total
95 burpees
1) 130#. Snatch gets better and better. Almost had 135&140#.
2) @115#. Missed 2nd and 3rd :/
3. à) 175/175/185/165/165. Much lower than last week but I worked a lot last thursday on first pull with weighlifting coach and tried really to have perfect position.
b) 5×175#
Coditioning: DND
M/17/155#
BBG:
1) 160#
2) 145#
3a) 225#
3b) 185#
Conditioning: 310 reps
BBG
1) 65 kg
2) 60 kg
3a) 77,5 kg
3b) 80 – 82,5 – 85 – 87,5 – 90 kg
Conditioning: 363 Reps
1) 145#
2) 135#
3a) 215#
3b) 185
Cond- 302 reps
M/F/S- 3/6/5
1)125 missed the top of knee @ 130
2)@115
3) Don’t think I am doing these right
Cond:
3-18
1-18
2-15
2-15
2-15
2-16
1-19
bbg
1)225 (PR from any hang position)
2)205
3a)295 balls-heels
3b)255
hey hamstrangs
cond
338
muscleups need some work
BBG:
1) 150
2) 135
3a) 245
3b) 165
Conditioning: tonight
BBG:
1) 175
2) Complete @ 155
3a) 195 across
3b) 195 across
Conditioning:
210 DU
143 MUs and Burpees
353 Total Reps
1) 265 – PR for a snatch double of any kind
2) 235 no misses
3a) 365
3b) 205
Conditioning later.
snatches 170, barely failed 175
90%-155
1st pull 235-255
pendlay row 215-225
con-did bar muscle ups
3+24, 1+29, 3+23, 1+22, 4+18, 3+18, 2+20
total- unbroken Du’s on 5 of 7 sets, 17 bar MU’s+154burpees
130208- 0 unbroken DU sets, 0 successful bar MU’s+133burpees
MAJOR PROGRESS!
1) 165lbs (175 went behind me on the above the knee portion it was right there)
2) 145lbs
3a) 215
3b)165 (only did 4 sets of each didn’t have time)
conditioning
358 reps (including double unders, crazy workout)
BBG
1) 185
2) 165
3a) 265
3b) 265
COND
MU 7-7-5-5-4-4-3
318 total reps
1) 185
2) 165 no misses
3a) 275
3b) 235
Cond:
2+20
2+21
2+21
1+19
1+20
1+18
Total 359
1+20 on 7th round
BBG
1-135
2-120
3-up to 235
4-up to 185
contitioning
mu/burpee
7-15
7-10
7-10
3-15
5-11
4-10
4-12
330 total reps
BBG:
1.) 215
2.) 195 x (1/2, 1/2, 2/2)
3a.) 250, 260, 270, 270, 270
3b.) 185, 190, 195, 200, 200
Conditioning:
Completed incorrectly
BBG:
1) 155#
2) 140# (no misses)
3a) 245#
3b) 195#
WOD- 28 MUs/ 121 burpees (359 total reps Rx)
BBG
1) 125
2) 125 (working through l. shoulder rotator cuff injury)
3a) 195
3b) 195
Conditioning
1-7,23
2-5,24
3-4,20
4-3,17
5-4,19
6-4,18
7-4,18
30 MU, 139 Burpees (169 not counting DUs)
1. 110
2. 95 (tried 100, but missed the first one so I adjusted to keep technique)
3a. 140
3b. 85
Cond – 343 (I did pullups instead of MUs – did 10 min of MU practice before the workout to sub)
Snatch: 165, missed 185 twice on the knee hang. Just couldn’t stay balanced to stand up out of the bottom.
3×1 snatch: used 155. Apparently I used all my energy finding my 1rm because I went 1/2 on all 3.
1st pull: 235×5
Row: 235×1, 245×4
Cond: 338rx including 210 doubles
6+20
6+15
4+13
5+11
3+13
3+12
3+14
BBG:
1. 185#- felt like shit today
2. 175#- all successful
3a. 275#
3b. 225#
Cond:
375 reps
1.) 195
2.) 175
3a) 235
3b) 235
Did 5 rounds RX before I had to coach a class and got – 221 reps
also PR snatch this weekend and got 215…not the enormous weight I have seen other guys on here get but working on it. Outlaw has def. been the reason behind my weight increases each week
BBG: 1) 200#
2)@90% (180); no misses
3a) 270#
b) 220#
Cond: 363 total reps
BBG
1) 175
2) 160
Conditioning:
Scaled each round to 3 MU
1) 3 – 20
2) 3 – 15
3) 3 – 2
4) 3 – 9
5) 3 – 4
6) 3 – 7
7) 2 – 0
BBG
1) 175
2) 160. STRUGGLED.
3a) 235 + 10 from last week
3b) 205
Conditioning-
Did Different- Still building my rig
BBG:
1) 165, 170(f-2nd hang)
2) 150
3a) 225
3b) 155×2, 150×3
Conditioning:
334
-humid as shit, no amount of chalk was keeping my hands/rings dry.
BBG
1) 245
2) 220.5
3a) 305
3b) 245
Conditioning
26 Total MU
All DU Unbroken
1) 2 position snatch: 205#
2) @90%: 185# no misses
Snatch pulls: 315, 315, 335, 335
Pendeley: 315, 315, 315, 315
Conditioning: Maintained 3 muscle ups and 10 burpees for 7 rds. I wanted to be consistent instead of doing a big set and by round 5 or 6 only getting 1 muscle up.
26/170#/M/CenEast
1/1/1
1RM 2-Position Sn: 120; 140; 150; 155#
3×1 @ 90%: 140# 3/3
Sn 1st pull: 195; 205#x4
PRow: 195; 205#x4
Conditioning:
1: 4+21: 25
2: 2+19: 21
3: 2+21: 23
4: 2+19: 21
5: 3+16: 19
6: 2+18: 20
7: 2+19: 21
Totals – 210 DU; 17 MUs; 133 burpees; 360 reps…
Wish my total was lower and my MUs higher…
BBG:
1) 95, 115, 135
2) 120
3a) 255 (20 over last week)
3b) 205 (20 over last week)
Conditioning:
3.38 rounds or 232 reps; Muscle-Ups were modified, 1 MU = 3 Pull-Ups and 3 Dips; Did not get past MUs on any single round.
1) 175, did 185 (missed the second snatch) fail!
2) 3X1 165-165-170
3a) 5X2 Snatch First Pull (top of knee) 245-255-265-275-275
3b) 5×5 175×3-185×2 tough
Conditioning
307 rx’d, MU 2/1/2/1/1/1/1
BBG:
1) 165# 175#- Fail from knee
2) 155#
3a) complete 185#
3b) up to 185#
Conditioning:
Complete. MUs 5,3,2,1,1,3 total no idea.
Was feeling super strong so went for a snatch PR. Got darn close and hit 195# (-5)
3a. 225 felt real good…finally
3b. 165 again, felt good
METCON:
119 Made all 49 MUs- wrist rips on wrist rips
BBG
1) 205# (failed at 215)
2) 185#
3a) 295, 295, 315, 315, 315
3b) 185, 185, 205, 205, 205
Conditioning
MU’s 3, 3, 3, 2, 3, 3, 3 =20
Burpees 14, 12, 12, 14, 12, 8, 10 =82
102 total reps
1) 65kg
2) 60kg
3a) 105kg sets across
3b) 90kg sets across
Conditioning- subbed C2B Pull Ups for MU’s w/a 15 rep cap.
Total reps: 355
39M/190#
BBG:
1&2) form still sucks, working on it with light weight (115#)
3a) 225#x5
3b) 225#x5
cond: no muscle ups + 87 burpees
BBG1: 155#
BBG2: 140#
BBG3a: 235#
BBG3b: 155#
Conditioning: 240 reps
1) 115
2) 105
3a)155
3b) 135
Cond-168 burpees, no muscle ups (no rings)
BBG:
1) 155lbs 165(f)
2) 150 lbs
3a) 200
3b) 160
Conditioning:
total reps: 348 reps
1. failed knee at 185#, success at prior lift of 165#
2. 150# no problem
3a. 185#, this is new to me.
3b. worked up to 185# on set 3 thru 5, this is new to me
cond. did not do, too late.
any advise on the technique? trying to embed here for first time.
embed didn’t work…http://youtu.be/9ThP7wDhWn8
1) 145 (Just 12.5lbs under my 1RM Snatch)
2) 130 X3 No Fails
3a) 135-165
3b) 135-155
Felt great today! Did the level 1 class strength and wod today.
swod
fs 295×2
195 double, f on 2nd at 205.
1st pull 265
wod
404
24 mus
170 burpees
1) 135
2) missed the last knee high hang snatch
3a) 205-215-225-235-240
3b) 185-205-215-225-225
conditioning:
288 14 muscle ups, 64 burpees
BBG
1) 230
2) 210, missed 3rd set
3-4) had to teach class
Conditioning
22,10,9,8,9,6,10 ( hand release burpees… Getting ready for a comp with hand release burps)
BBG
1) 205 PR double of any kind. really happy with this
2) 185
3a) 225, 245×2, 250×2
3b) 155, 165×2, 170×2
Conditioning
7, 24
7, 20
7, 16
7, 10
7, 9
6, 9
6,9
144 reps not including du’s. Didn’t read careful enough and did 35 du’s each round. 389 including du’s
1) 220. 235 so close
2) 205 no misses
2/2/2
1: 75kg
2: 67.5kg
3a: 95kg (+ 5kg)
3b: 70kg
4: 347 (6/20 5/17 3/16 3/16 2/15 2/15 4/13 + all DUs)
215#
195#
255#
205#
Cond: 156 = 39 Muscle Ups + 118 Burpees
215#
195#
255#
205#
Cond: 157 = 39 Muscle Ups + 118 Burpees
BBG
1. 220
2. 3@200
3a 315×5
3b 225
conditioning: 37 mu slipped on round 5 and only got 1…..
112 burpees
359 total
BBG
– 155 1RM
– 3 Rounds at 145
Stregnth
– A) 225, 275, 315, 335, 345
– B) 185, 205, 225, 245, 245
Conditioning – Did 5 rounds of:
ME DU
ME Pull-ups
ME Burpees
ME GHB Sit-ups
1. 110#
2. 100#
3a. 185#
3b. 165#
Conditioning, MU/burpees: 5/16, 3/16, 3/14, 3/15, 3/14, 2/13, 3/13 (22/123) – 333 total
First day back after gettin snipped.
BBG
1) 175
2) 165
3a) 205
3b) 205
Conditioning: 280 reps. Conditioning tonight.
meant strenght
I did the conditioning wrong by the way, if I came down w/out getting 7 muscle-ups I jumped up to complete. My bad, affected my burpee total.
BBG
1) 185
2) 165
3a) Finished at 285
3b) 235
BBG
1. 140#
2. 125#
3a. 185-205-215-215-225
3b. 185-205-215-225-225
Conditioning:
52-50-49-50-53 (20 Muscle Ups)
BBG
1) 220
2) 205
3a) 290
3b) 235
Cond
4+24
2+17
2+16
3+14
3+14
3+14
3+10
339 reps
Not UB muscle ups low ceiling
339 reps?
1) 135#
2) 120#
Cond – 32 MU, 1 Burpee (probably should have read comments first and adjusted my strategy of trying to get 7 MU each time)
BBG –
2 pos. snatch – 45kg
3x1x40kg
first pulls – 5×2 70-80-80-80-80kg
bent over rows – 5×5 40-60-60-60-70kg
Cond:
7+15
4+18
4+15
4+14
3+14
3+13
4+17
rounds 2,3 + 7 unbroken double unders. not been doing to well on double unders lately, really glad about today!
fun WOD for sure.
MFS – 174
BBG-
1) 135 failed @145. Grip is absolutely shot from comp on Saturday.
2) 125
3a) 235
3b) 175
Cond- 53-48-49-47-45-45-42 329 Reps
BBG:
1 ) 185# 1RM 2-position Hang Snatch
2 ) 3×1 @ 165#
3a ) Snatch First Pull : 255#
3b ) Pendlay Row : 225#
Conditioning :
7 – 18
5 – 15
5 – 15
5 – 12
3 – 12
3 – 12
3 – 11
Total : 336 (w/ DU’s) – 126 (w/out DU’s)