Christine Drankiewicz – 240# Front Squat Triple:
WOD 131120:
BBG
1) Snatch High Pull + Snatch: 4X2+2@70% – rest 60 sec.
2) Clean Pull + Clean + Jerk: 3X2+2+1@70% – rest 60 sec.
Strength
1a) 6X3/6 FS/BS @ 94% of 111318 – rest 60 sec.
Alternate 1B’s between every set of 1A’s:
1b-1) 3X3 Tempo Clean First Pull (3 counts up, 3 count pause at knee, 3 counts back to floor, no pause at the floor) – heavy but perfect, rest 60 sec.
1b-2) 3X15 Reverse Hypers – medium/heavy, rest 60 sec.
Conditioning
15 minute AMRAP of:
50′ Prowler Push High Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
50′ Prowler Push Low Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
10 6″ Target Burpees
Christine, YOU… ARE… AWESOME!!!
BBG
1) 185
2) 235
Strength
1a) 255
Alt Conditioning
For Time: 1000m Row, 20 Power Snatch (155), 60 Lateral Over the Bar Burpees, 20 Power Snatch (155), 1000m Row
(17.48)
#TheOutlawWayAfghanistan
NICK WALL…YOU ARE ALSO AWESOME
your deload snatch weight is my MAX.
Nick, you’re awesome! 😉
That conditioning piece looks awful. (Yet, I still want to try it…)
Bbg:
1) 130 ( off 185)
2) 175 ( off 250)
Strength:
A) 210
B) 185-205-235
C) +25lbs per side ( used strap)
Conditioning:
7 burpees away from 9 rnds.
Thankful to have the space indoors for this. Its already quite snowy up here!
BBG:
1) 170# – no misses
2) 210# – no misses
Strength:
1a) 270# – 54/54
1b1) 275# across
1b2) 120#
Conditioning:
11 rounds + 50′ (used Rogue Dog Sled)
M/18/160#
BBG:
1) 135#
2) 185#
Strength:
1a) 210#
1b1) 275#
1b2) 3×8 GHD Raise (No hyper)
Conditioning: Had to modify a little. Subbed some lunges at 135# for highs and some box jumps for lows. Forgot how many rounds I got of it.
BBG
1) 95
2) 135
S1a) 170
S1B1) 135, 145X2
S1B2) 0#
Alt Conditioning (Staff Sgt Alex Viola Hero WOD)
For Time: 1000m Row, 20 Power Snatch (75), 60 Lateral Over the Bar Burpees, 20 Power Snatch (75), 1000m Row
(21:05)
#TheOutlawWayAfghanistan
BBG
1.) 170
2.) 225
Strength
1a.) 285
1b.) 232 (wasn’t perfect enough), 220, 220
2.) 15#, hard to hold a dumbbell
CND
no time
1) 165
2) 205
Squats 210
Clean Pulls 205
No RHy
Cond 3+7 Lunges
Did Outlaw Crossfit version at 135# because I can’t math. Am I supposed to feel like garbage this week? I hope so.
“Am I supposed to feel like garbage this week.”
+1
+2 and wow, I thought 115# was bad for conditioning nice work.
BBG:
1.) 4 misses. No speed today
2.) no misses. Push jerks
Strength:
1a.) done
1b-1.) up to 285#, 100% of 1RM Clean
1b-2.) had to sub Hug-the-Twinkie on GHD, held 15# medball with my feet
Cond:
12 rounds + 50′ High Handle
BBG
1) 70 kg
2) 85 kg
Strength
1a) 112,5 kg
1b-1) 120-135-135 kg
1b-2) done unweighted
no cond.
1) 165# missed last snatch on rounds 1 and 4
2) 205# no misses
Strength
1a) 265 felt much better than monday
1b) 205 for all rounds
1c) GHD with red band double wrapped
Cond
11Rnds +100′
Sn: 150
C&J: 185
1a) 270
1b) up to 235 (low back feeling a little off today)
1c) 10#, backward on GHD
Cond: sleds were not accessible today so did it a little different
BBG:
1.) 170
2.) 195
Strength:
1a.) 240 ~ 54/54
1b.) 235
1b.) 75 ~ (jerk block reverse hyper)
Conditioning:
14 + 20′ High Handle Rx
Care to explain how RH from jerk blocks is accomplished? Especially how they’re weighted?
I wish I could take credit for this:
http://m.imgur.com/a/Ux5fi
Works pretty well.
BBG: 1) 145
2) 185
Strength: 1a) 215
1b) 235
1b) no reverse hyper
BBG
1) 145#
2) 185#
Strength
1 a) 230#
b) 225
b) did GHR instead 3×8 no Reverse hyper
Conditioning
9+5 burpee, sucked in the cold
BBG:
1) 125
2) 165
Strength:
1a) 225
1b) 275, 255×2
1b) GHD RH: 20# DB
Conditioning:
No prowler, Outlaw CF version:
3+25
M/F/S
4/7/5 This squat cycle is murking me, shout out to the old dudes going through this.
27/77kg/5’9″/M/CenEast
2/3/3
Sn: 125#. Off of 180#.
C&J: 165#. Off of 235#.
FS/BS: 205#. Off of 260#.
Tempo Cln Pull: 185#
Reverse Hyper: done. No weight, just whatever the contraption weighs
Conditioning: DND – time
snatches 145
c+j 185
squats 265
tempo pull 245,275,275
hypers-band
con-did this team style since weve only got one sled. partner A does sled push while B and C do ME burpees. rotate through. it worked pretty well.
totaled 10 trips with the sled and 150 burpees (no target)
AM-
Conditioning:
Swim 1500m
26:04 (PR)
PM-
Weightlifting
1) 4×2+2 @ 55
2) 3×2+2+1 @ 80
Strength
1a) 6×3/6 @ 105
1b1) 3×3 @ 100
1b2) 3×15 @ BW (weekend project to put together a RH for my blocks)
Conditioning
AMRAP 15:00
50′ x Sled Push High
50′ x Sled Push Low
25 x Push-ups
6 rounds
M/F/S
3/5/6
1. 165#
2. 215#
3. 255#
4. Skipped Both
5. 8 + 2 Burpees
BBG:
1) 185#
2) 225#
Strength:
1a) based off of 350#
1b) reverse hyper 135#, 1st pulls 185#
Conditioning:
9 rounds (wasn’t trying very hard)
Wrist surgery last Friday…
but still did squats today!! (Only back squats for all 6 sets.)
6×6 @ 270#
BBG
1) 135#
2) 160#
S
1a) 3 sets at 185#
BBG:
1) 99# – no misses (technique is much better and more comfortable at the bottom)
2) 165# – no misses
Strength:
1a) 176# – 54/54
1b1) 176# across
1b2) No weight
Conditioning:
6 rounds + 4 burpees (used two 45# plates on prowler)
BBG:
1) 115#
2) 140#
Strength:
1a) different squats
1b1) 185-205
1b2) unweighted
Cond: had to sub 200′ shuttle run instead of sleds (not accessible) & did 10 target burpees. Completed 12 rounds.
1) 115
2) 165
3)
A: 220
B1: 220
B2: #30
bbg)
1 4×2+2 at 107.5#
2 3×2+2+1 135#
strength
a) 160#
b) 160#
c) 25#
no time for conditioning
Bbg- 95# & 135# legs felt tired
1a) 145
1b) 195# & Bodyweight (no machine)
Cond: 7 + 100′
1. 105
2. 135
1a. 200
1b1. 165
1b2. Bands off GHD
bbg
1)185
2)225
str
270
1a)335
1b)na
cond
no time
BBG
1) 165 felt very good. Messed around after and did 1 snatch at 185,205,225 and tied my Pr
2) 205, felt light but went off my percentage @ 290
Strength
1a) 6X3/6 FS/BS -275, fell about 20 seconds off the rest time pace the last 2 sets (tough)
Alternate 1B’s between every set of 1A’s:
1b-1) 205.
1b-2) 3×15 Reverse Hypers – done
Conditioning: No Amrap today, will do in training tomorrow, but will have to adjust-no prowler
15 minute AMRAP of: