130930

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Paul Estrada – 325# Snatch (new Outlaw Camp Record):

WOD 130930:

BBG

1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.

Conditioning

For total reps.

EMOM for 10 minutes (beginning @ 0:00):

12 Burpees

After completing 12 Burpees, with the remainder of the minute complete:

ME Double-Unders

*Score is total number of Double-Unders.

58 thoughts on “130930”

  2. On the 3 RM Snatch is it touch and go after each rep or can we drop it after the OHS and reset and do another rep??

  3. Correct me if I’m wrong, but by “3RM”, we are just supposed to do the complex once? I.E. – Snatch, hang snatch, OHS. NOT – snatch, hang snatch, OHS, snatch, hang snatch, OHS, snatch, hang snatch, OHS.

    Someone please cockpunch me if I’m wrong.

  4. BBG:
    1. 175# dropped after each ohs
    2. No misses
    3a. 250#
    3b. Done
    Conditioning:
    156 double unders

  7. 1) 205 … dropped after OHS and immediately reset
    2) 205 … too lazy to do math or change out plates
    3a) 275
    3b) done
    C) 162

    #TheOutlawWayAfghanistan

  9. 1) 155
    2) Done
    3a) 185x3x3
    3b) 3x +12kg, +16kg,+16kg

    conditioning:
    Done, lost count of double unders.

  10. Am I missing something? Why did a couple of you mention dropping the bar after OHS? it is the last rep in the complex, of course you’re going to drop it.

    • Because we believe the 3RM was supposed to be a total of 3x through the complex (1 rep as stated x 3 = 3RM)… some people held onto the bar through the total of 9 reps (going from the first ohs to the 2nd full snatch) while others of us dropped after the 1st ohs and reset for the 2nd complex.
      No matter how you all interpret this shit just get work done.

  11. 1. Skipped
    2. Skipped
    3a. 185#
    3b. Done

    Conditioning:
    205 DUs

    Any suggested on things to do instead of the BBG? My left wrist is jacked up and see the doctor on Monday. Don’t want to waste time doing nothing — just trying to ride out the rest of the week.

    • Ice 3-5x a day and wear schiek wrist wraps.

      Sit the wrist wraps high enough wear it wont allow your wrist to move back into that zone of pain. After the bbg your wrists ahould be warmed uo enough for bbg. Ice after workout

  12. 1) Skipped (Back is a little sore so worked on singles got up to 125)
    2) Skipped (More of the same excuss)
    3a) 125
    3b) done
    C) 65 singles in the first 4 rounds, rounds 5-10 finished the folling # of burpees within the min.
    10,10,10,9,9,10 (rested a few minutes and did 14 more to finish out the 120)

    #TheOutlawWayAfghanistan

  15. BBG:
    1.) 175
    2.) Done
    3.) 242, 220, 220
    3b) bw, 35, 35
    cnd:
    82 double unders. had a depressing moment when i had to do 24 straight burpees

  22. BBG: Competition hangover
    1.) 175, 190fff, 185 ~ 77% (dropped after OHS each time)
    2.) 165, 175, 185
    3a.)240, 250, 255
    3b.)completed

    Conditioning:
    255 Rx

  23. felt really weak today
    snatches 155
    90-140, 95-145, 100-155
    high pulls 215
    RDL 3×10/185, no pauses
    con 166 DU’s-that was a good one!

  25. 1) 90 kg
    2) 80 kg (stayed light on worked on speed and foot work)
    3) 110 kg
    4) done

    Cond:
    144 DU ( super slow on the burpees…)

  27. 1) 115# (125# for 2 reps)
    2) 105/110/115
    3) a) 145/150/155
    b) done

    Conditioning: 45DU total.
    Wod from hell :/

  29. BBG)
    1) 105# still crying
    2) done

    3a) 155# 162.5# 170#
    3b) skip

    conditioning did 10 burpees per round 86 du

  30. BBG:
    1. 185# dropped after each ohs
    2. No misses

    3a. 230#
    3b. Done

    Cond:
    175 double unders… I purposely skipped DU’s on rds 2/4/6/8 to rest that extra time. I’m not the greatest at burpees so I gave myself that extra time to be able to keep them at a fast pace. Unbroken every other round of DU.

  34. 1) 185
    2) done
    3)did BS @275 x3
    4) done

    Cond: 124 Du
    Burpees hurt. Not so much lungs but overall fatigue.
    2/4/4

  35. M/17/155#

    BBG:
    1) 135#
    2) All at 135# (Too lazy to change weight)
    3a) 205#
    3b) Done

    Conditioning: 78 DU

  36. 27/77kg/5’9″/M/CenEast

    1/1/1

    Doing all Oly work in Nanos for awhile except HBBS and FS. My body has become dependent on my Olys. The WoD on Saturday made me realize it even more. Dropped down to 95# and my form was turrible.

    3RM Snatch Complex: 135#
    Working sets: 120/130/135 3/3

    Snatch HP: 190#
    GHD Hip Ext: done.

    Conditioning: 96 DUs: 21/20/20/12/0/10/0/0/0/13. I have no clue why I suck so hard at burpees. All my DUs are unbroken, but some rounds I only had 10 seconds left. It’s not the lungs, but my hips become tired. Any suggestions?

    Good news is I’m improving. For 12.1, after doing CF for 5 months, I got 83 burpees in 7 minutes. Tonight, I got 84 with time to do DUs (7 rds x 12 burpees/round).

  37. BBG
    1. Stopped at 215 and just did 1 cycle through
    3a. took easy on back and did at 25
    3b. 3×10 BW

    conditioning: 323 DU

  43. BBG:
    1) 175# x1
    2) 135, 155, 175#
    3a) 80, 90, 100kg
    3b) done

    Conditioning: 150ish DUs, Rx

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