130819

Winners of the Sweat RX Championships Pro Division…

1st overall male – Gerald Sasser.
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1st overall female – Michelle Letendre.
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Highlights from day two…


WOD 130819:

BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

30-20-10 of:

Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

For time.

79 thoughts on “130819

  1. Any Outlaw friendly gyms in the Portland OR area? Going to be in town later this week. Thanks.

    • I don’t workout there but I know Woodstock CF in SE Portland is Outlaw friendly. Just call ahead and let them know/ask and you should be good to go.

  2. Any Outlaw friendly gyms in the Santa Cruz area? Gonna be there for a couple of days. Or does anyone have the link to the Outlaw Map?

  3. Coach Rudy!
    What were
    or
    Where are the full workouts listed for the Sweat Rx Championships.?

    Found them hard to find apart from the 2 that you announced a week or so ago.

  4. First day back after a minor hamstring tweak last Tuesday..

    1) 185 (missed 3rd @ 205)
    2) drop sets done at 185

    3a) 185
    3b) 135

    Cond – 07:30 (70lb, 20lb @ 12′)

  5. 1) 145#
    2) 145#
    3a) later
    3b) later

    Cond – 11:47 (70#, 20# @ 12′)

  6. 1) 180
    2) 160
    3a & 3b – Later

    Cond – 9:11 Rx (70 lb & 20 WB to 12 target)

  7. 1) 135, concentrated on technique
    2) 120, concentrated on technique
    3a) 165
    3b)165

    Cond โ€“ 9:12 Rx (70 lb & 20 WB to 12 target)

  8. 1) 185 Power (Tweaked my knee pretty bad last week)
    2) 175 – power
    3)205

    Cond: 5:03 w/55lb KB. Couldnt get a 70lber today

  9. BBG
    -3 snatch @215
    -drop sets @185

    Strength
    -snatch pulls @185
    -rows @135

    MetCon
    -13:19 (KBS were crazy heavy)
    (70# KB, only used 20# wallball)

  10. 1.) 176 one of those days, couldn’t drop under worth shit
    2.) 165
    3a) 185
    3b) 176
    CND:
    16# wb @ 12′ not ideal all i had
    70# db snatch
    6:45

  11. Actually completed an entire wod in one setting. Makes my day when this happens.

    BBG:
    1) 145 – 150(2 + f)
    2) 130 no misses
    3a) 155
    3b) 155

    Conditioning:
    18# ball at 12′
    50# DB
    9:15

  12. 1.) 165lbs (really happy this was a hang pr of any sort of hang and low hang is my weakest position so i was glad with this ๐Ÿ™‚
    2.) 145 no misses
    3a.) 165
    3b.) 145×2, 135×2
    Conditioning
    6:24 (30lbs ball, 53lbs KB, wasn’t sure of the best way to work up to use the 70lbs, i couldn’t do one full rep at that weight :/

  13. BBG
    1) 205, missed 3rd at 225
    2) 185 no misses
    3a) 265
    3b) 155
    Conditioning
    10:20
    32kg kb/ 20# wb at 12′
    Was being a bitch today

  14. M/19/190
    1) 185 (ran out of time)
    2) 165
    3a) 225
    3b) 145

    Conditioning: 8:50 with dumbbell snatches, worked on kbs with 1.5 beforehand

  15. 1. 130#
    2. 117#
    3a. 115#
    3b. 95, 100, 105, 105

    Conditioning: 7:27 (20# Wall Ball, 16kg KB)

  16. Warmup
    12 intervals rowing 1:00 hard:light

    BBG
    1) 180
    2) @155
    3a) Didn’t really understand this one. Dumbass needs a video
    3b)

    COND
    7:59 Rx with a slam ball, did all right swings before using left hand. Equal ratio.

  17. 1) missed 3rd @ 205lbs
    2) 185lbs
    3a) 205, 205, 225, 245lbs
    3b) 135
    4) 9:56 20lb 12′ and 32kg wasn’t sure if KB snatch from hang or floor. Did it from the floor. I think FAQ says its always hang, not sure?

  18. snatches 170
    90% 155
    high pull 195
    bent row 195
    con
    20# to 12′ which sucked a lot worse than i thought it would
    32kg overhead kbs, handle on my kb is too thick to effectively do snatches
    10:02

  19. BBG:
    1) 165
    2) 150
    3a) 205
    3b) 150×2, 145×2

    Conditioning:
    *40-30-20 (10′ 20#wb/50#kb)
    8:33

  20. 1) 185
    2) 170
    3a) 245…didn’t read correctly and did 3 stop with no high pull
    3b) 215
    Cond: 6:50 Rx, 32Kg KB and 30# WB

  21. F/49/160

    BBG
    1.) 113# (missed number 3 at 118#)
    2.) 102
    3a.) 103/113/123/123
    3b.) 83/93/93/93

    Conditioning
    12:51
    (Used 20kg KB instead of 24kg, otherwise Rx)

    MFS: 4/3/6

  22. 1) 105
    2) 95
    3a)125-135-145-155
    3b) 95
    Conditioning
    20# to 20 and 50# kb that was more of a clean and press 17:07

  23. BBG
    1) Missed third @195. 185 was butter.
    2) @165
    3a) 225
    3b) 155

    COND
    8:29 Rx. Legs fried from 300lb Prowler push/pull yesterday.

    Have to say, Rudy and the Outlaw boys put on one hell of an event this weekend. Programming and organization seemed top notch. I competed on Sunday as a part of the 911 Challenge with the JAKTfire team and it was humiliating doing bicep curls in a wod. Juding for it….wont even get into that.

    Also, great seeing Mitch B in those pics. Been training with him for about a year. Standup guy/awesome athlete. Hell be a household name in no time.

  24. 1) 110# couldnt get up with the third at 115
    2) 105
    3a) 145
    3b) 115

    13:06 rx wallballs unbroken kettlebell snatches hot hot mess

  25. BBG:
    1.) 215~90%*HS Triple PR
    2.) 195 ~ 8/9
    3a.)215, 220, 225, 230
    3b.)195

    Conditioning:
    8:27 ~ 32kg KB, 20#WB to 12′

  26. M/17/155#

    BBG:
    1) 145#
    2) 135#
    3a) 185#
    3b) 155#

    Conditioning: 6:16 (subbed WB with 45# barbell thrusters)

  27. 27/170#/5’9″/M/CenEast

    1/1/1

    3RM Hang Snatch: 115/135/145# (10# PR)

    3×1: 130# 9/9

    4×2 3 Position Snatch Pull: 185#
    4×8 Bent over Row: 185#

    Conditioning:
    20# WB to 12′ target; 32kg
    8:20
    KBSn’s were rough…did 5 each hand before rotating…hands felt close to ripping

  28. BBG:
    1) 185#
    2) 165#
    3a) up to 185#
    3b) up to 185#
    Conditioning:
    30# WBs and 70# ball slams. 9:50
    Re-opened Saturdays skinless palm snatching.

  29. 1) 60…easiest 60kg snatch I’ve done but had to stop because of a nasty tear on my left hand

    2) dnd

    3a) 70kg x sets across. Could have gone heavier, but trying to fix my positions

    3b) 185# x sets across

    Cond – 5:01 (20 to 12 and 53# kb)

  30. BBG:
    1) 90kg
    2) 80kg
    3) 110kg
    4) 135# (really focussed on activating the back)

    Conditioning: Rx – 6:50

  31. 1) 242#, missed third rep at 252.
    2) 220

    3a) 286
    3b) Two 70# KBs (I dunno why)

    Conditioning

    8:00 (had to take gloves off immediately on KB Snatches and just felt tired)

  32. 1) 205
    Failed last rep at 215
    186 done

    2a) 275
    2b) 225

    Did other cond.
    2/4/4
    Recovering from a rita fueled weekend.

    People in the gym were maxing deadlift. Decided to attempt 385 no warmup. Easy. 2nd attempt 405. Done. 40lb PR Since last year. Boom

  33. 1) 245 – missed 3rd rep at 255. No straps today. Getting ready for comp Saturday.
    2) 225
    3a) 255
    3b) 205
    Conditioning – 5:58 rx

    Buddy needed some motivation so I did it again with him. 20 lb ball, 53 lb kb – 3:44.

  34. BBG
    1. up to 210 missed at 220
    2. @200

    strength
    255 255 275 275
    185 205 205 205

    conditioning:
    6:57 Rx w/ 40#slam ball

  35. M/35/156/5’9″

    BBG
    1) 105, missed 2nd rep on 110
    2)95, missed 2nd rep on 1st set
    3a)155
    3b)155, only had access to one bar at the time

    Conditioning
    30-20-10
    DU’s
    kB Snatch 45#

  36. BBG
    1)155
    2)140
    3a)175
    3b)155
    Conditioning
    13:25
    WB 20 to 12′
    2 pood

    TheOutlawWayOkinawa

  37. BBG
    1) 45kg
    2) 40kg
    3a) 50kg
    3b) 50kg

    Cond:
    8kg wallballs – 24kg kb snatches –> 6:55

    MFS – 331

  38. BBG:
    1) 3RM Hang Snatch : 195# (+10)
    2) 3×1 @ 175#

    3a &b) Skipped. No time.

    Conditioning:
    *Did box WOD

    PWOD:
    Partner Death by Barbell 30 minute Cap
    15 Deadlifts (135/95)
    12 Hang Power Clean (135/95)
    9 Front Squats (135/95)6 Push Jerks (135/95)
    ยท Partners must complete 5 rounds each
    ยท Alternating rounds
    ยท Preferably Male/Female teammates

    Score: Finished 5th set by 27:36 minute mark.

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