Congrats to Grant and the kids from CF Green Bay for being the first Outlaw team to take a spot in California. Can’t wait to see you guys in Carson.
WOD 140512:
Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate perecentages
WL:
1) 5×3 Mid-hang Clean @ 80% of 3rm – rest as needed
2) 5×3 Jerk (off blocks) @ 80% of 3rm (drop all reps) – rest as needed
Strength:
1a) 3×10 Strict Pull-ups – rest 90 sec.
1b) 3×5 Push Press @ 80% of 5rm – rest 90 sec.
Conditioning
15 minute AMRAP of:
Row 500m
50′ HS Walk
50 Double-Unders
M/30/175#
Strength this AM
1) done
2) 140
WL will be at 185 for both (off 235) and some sort of conditioning this evening.
Tardy again
M/30/175
WL
1) 185
2) 185
CND:
2 rounds + 15 cal – subbed 50 AD Cal for the row. HS walks SUCK but they’re no longer just controlled falls and I’m able to get up walk, and choose to come down, which is nice. DU we’re unbroken each time.
BBG
1. 196#
2. 164#
S
1a. Done
1b. 140#
1. 180
2. 175
3a. Done
3b. 135
4. HS Practice
5. Similar class wod
WL:
1) off of 315#
2) off of 315#
Strength:
1a) Done
1b) Off of 265#
Conditioning
later
Cond:
4 rounds plus 401m. Did the last HS walk anyway. Rounds 1,2 and 4 got the HS walk unbroken which is a huge victory for me! Thanks Kaitlin!
Is this considered a deload for TOW as well?
WL complete 1) 240
2) 230
Strength complete PP at 180
Conditioning was awful 2 rounds plus 200m, still awful at HS walk.
Yeah, TOW is deloading this week.
BBG: 1) off 215
2) off 230
Strength: 1a) done
1b) off 205
BBG
1) 95 kg
2) 100 kg UB out of rack
Strength
1a) done
2a) 75 kg
Cond: Saturday’s piece
3 rounds of
400 m Run
21 HSPU
12 Hang Squat Snatch @ 115 #
13:59
WL:
1) off of 315#
2) off of 315#
Strength:
1a) Done
1b) Off of 265#
Conditioning:
2 Rds + 500m Row + 50′ HS Walk, really was slow with DUs and HS sucked in 2nd round.
Cleans 200
Jerks 200
Push press 165
Pull ups unbroken
Con-later
WL:
1) 185#
2) 185#
Strength:
1a) done
1b) done
Conditioning:
2 rds + 400m. HS walk was more like falling and getting up for reps
WL
1:) 205#
2:) 205#
Strength
1a:)done
1b:) 155#
Conditioning
3RDS + 15 doubles
27/170#/5’9″/M/CenEast
1/1/1
MH Cln: 175#; off of 220#
Jerk: 190#; off of 250#
Strict PUs: done
PP: 150#; off of 190#
Conditioning: Subbed 0:50 “chin and toes” hold against wall instead of falling over for 50′. 3 rds + 500m + 0:50 + 2 DUs
Jerk was off of 240#, not 250#
1. 185
2. 185
1. done
2. PP – 140
Conditioning:
3 rounds + 50 meter row
WL:
1) 120#
2) 120#
Strength:
1a) done
1b) 95#
Conditioning:
3+148m – 1min wall hs holds
BBG
1) 160
2) 155
Strength
1) Done
2) 135
Cond
3+45m
M/20/195
Still sick but wanted to get moving again
BBG
1) 210
2) 185
Strength
1) done
2) 150
Conditioning
3+416m
did hsw and du on rec center track so some time lost waiting for people to jog by