WOD 140516:
BBG
DEMO VIDEO: Snatch From Blocks at Power Position
1) Snatch from blocks (power position): 5X3@80% – rest as needed
2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: 3X3@80% – rest as needed
Strength/Accessories
1) Back Squat: 1X4@70%, 3X4@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
Conditioning
5 rounds of:
1:00 ME Strict HSPU (regionals standard)
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest
My buddy is needing to hit up a gym around Chicago. Any outlaw friendly gyms I can steer him towards?
I think CrossFit Rise is, that’s where the camp was.
m/37/185/5’7″
BBG
1) 110
2) 115
Strength/Accessories
1) 250-285×3
2) 160-170-185×2
Conditioning
7-7-5-6-5 Kipping HSPU’s
60-60-45-45-45
12-12-10-10-10
339 reps
First full Outlaw workout in 3 weeks due to traveling and illness. It felt good to be back.
BBG
1. Off of 165#
2. Off of 195#
S
1. Off of 405#
2. Off of 315#
1)DND
2) 175
1)400
2)365
Cond: HSPU: 13-9-8-7-8
DU’s: 90-75-85-74-83
TTB: 20-17-16-15-15
1)95#
2) 115#
1) 185#, 200#, 230#, 235#, 235#
2) 155#, 175#, 200#, 200#
Cond: HSPU: 22-25-24-23-20
DU’s: 32-36-40-20-20
TTB: 22-23-17-20-20
364 reps
Snatches 145
Pp+ohs 160
Back squat (425)
Front squat (360)
Con
Hspu 23, 16, 16, 12, 12
Due 63, 55, 41, 42, 45
T2b 25,20,16,16,16
I noticed on the Athlete page that Elizabeth Akinwale and Ger Sasser are both gone. Are these guys not Outlaw athletes any longer? Was just watching Sasser in some of the regionals coverage and was curious.
No, they aren’t. IDK about Elizabeth, but Sasser followed Spencer to Power & Grace Performance.
1. 135
2. 135
Bs. Off 335
FS. Off 305
Conditioning
Hspus. 8,8,9,9,8
Dub. 70,73,65,57,48
T2b. 22,20,18,18,17
27/170#/5’9″/M/CenEast
1/1/1
Sn @ PP: 135# off of 170#
Complex: 135# off of 170#
BS: done off of 355#
FS: done off of 275#
Conditioning:
SHSPUs: 15/13/9/9/7 = 53
DUs: 75/75/70/70/70 = 360
T2B: 15/15/13/13/11 = 67
Total reps = 480
BBG:
1:) 165#
2:) 180#
Strength
1:) done off 335#
2:) done off 295#
Conditioning
HSPU: 8, 8, 8, 8, 5
Dbls: 81, 81, 80, 79, 75
TTB: 24, 25, 21, 20, 16
1. 145#
2. 165#
3. 225-260-260-260
4. 165-175-190
BBG
1) 90#
2) 100#
Strength
1) 140#, 160#
2) 105#, 115#, 125#
Conditioning
Strict HSPU: 7, 4, 5, 2, 3
DU: 78, 65, 60, 50, 41
TTB: 20, 13, 13, 11, 12
Connectivity – done
BBG: 1) off 175
2) off 175
Strength: 1) off 285
2) off 235
Connectivity: Done
1) Snatch from blocks (power position): 5X3@ 155. On the :90
2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: 3X3@ 185. Shit did, 5×3 on the :90
Strength/Accessories:
1) Back Squat: 1X4@ 325, 3X4@ 375– On the :90.
2) Front Squat: 1X5@ 245, 1X5@ 265, 2X5@ 285 – On the :90.
Conditioning: 560 reps
15/90/26
14/76/23
11/76/22
11/75/20
10/71/20
5 rounds of:
1:00 ME Strict HSPU (regionals standard)
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest
Back from vacation and work travel, and I can tell because my lifting belt felt awfully tight this morning.
Str 1) 4@70%, 4@80%, 3@90%, 2@95% – 245, 280, 315, 330#
Str 2) 1X5@210#
Cond – 4 Rounds – 25 HSPU, 175 DU, 50 TTB