141029

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Well, I tried to wait as long as possible, but no luck. I pinky promise that we will have everything up for pre-order tomorrow. If not, you guys can call MJ himself and complain. If you actually can find his number tell him I love him.

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“These Outlaw Women, first of their kind…”

Cassidy Duffield – 205#/93kg PR Snatch from blocks @ 66kg BW:

Lauren Truskowski – 230#/105kg PR Jerk @ 58kg BW:

Nicole Capurso – (after finding out Lauren hit 230#) 230#/105kg PR Jerk @ 63kg BW:

WOD 141029:

BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

Conditioning

5 rounds for total working time of:

Row 500m (all out)
75′ HS Walk

Rest 1:00 between rounds.

46 thoughts on “141029”

  1. M/31/180

    Strength
    Squats: 255 across
    Bench: 165, 165, 185, 185, 185

    Wife’s numbers:
    Squats: 195 across
    Bench: 95 across

    • Cycling
      1) 205, 225, 235(1), 235 (Previous 1RM, stoked!
      2) 5@210

      CND
      3:46
      4:17
      4:20
      4:27
      Scaled to about 35′. HS walks kill me. I probably have to do them twice a day to get at all decent. My one goal I won’t achieve this year was 100′ UB. Oh well. Eyes were watering on the last walk. Idk why, so I quit there. All rows 1:42-1:48.

      • Wife’s results
        Cycling
        1) 105, 125(1), 125, 135
        2) 6@ 120

        CND
        3:34
        3:27
        3:17
        3:21
        3:18
        Subbed plank shoulder touches.

  2. Cycling:
    M/36/175/Asia (5250′)

    1) 155/185/190/195
    2) 5×175

    S/S:
    a) 225/275/285/295/305
    b) 135/140/140/140/140

    M/F/S: 2/7/3

    #TheOutlawWayAfghanistan

  3. M/26/156#

    BB Cycling
    1) 4X3 UB Push Jerks (re-rack, and do not drop) – up to 215#
    2) 1XME UB Push Jerks (re-rack, and do not drop) – 5@195#

    Strength/Skill
    1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – up to 295#
    1b) 5X3 Bench Press – worked up to 3@185# regular bench, and then did 175# tempo on the last set.

    Conditioning – skipped (did 4 min airdyne and 100ft handstand walk because of time constraints)

  4. BBC:
    1. Up to 115kg
    2. 103kg x 6

    Strength:
    1a. 255# 275# 305# 315# 320#
    1b. 185# 205# 215# 220# 225#

    Conditioning:
    PM Session

    Cait Lucas
    BBC:
    1. Up to 70kg
    2. 63kg x 6

    Strength:
    1a. 84kg 84kg 86kg 89kg 91kg
    1b. All at 48kg

    Conditioning:
    PM Session

    • Conditioning:
      13:09 TWT
      (2:33-2:49-2:36-2:41-2:30)

      Cait Lucas:
      17:36 with 50′ HS walk

  5. BBC
    1) 220
    2) 4@200
    Strength
    Later
    Cond
    2:35-3:10-3:01-3:52-3:27 TWT-16:05 rows between 1:33-1:44 felt like i had very little power rowing this AM.

  6. BBC
    1) 185, 205, 215, 230
    2) 210×5

    Accessories
    1a) 225, 245, 275, 300, 310
    1b) 135, 185, 205, 215, 220×2

    Conditioning later

  7. BBC
    1.) 225#***
    2.) DND

    ***lost 2nd @ 240# behind and felt a tweak in my back, stopped there***

    Strength
    1a.) up to 325#
    1b.) up to 230#x2 sets

    Cond
    Later

    • Cond

      Made up Monday’s. Was a mistake after squats today

      9 minutes + 4 Muscle Ups

      All MUs UB

  8. BBC
    1) 175, 185, 195, 205
    2) 8 @ 185
    Strength
    1) 255, 275, 285, 295, 300
    2) 205, 205, 215, 215, 215
    Conditioning
    Later

    • Is everyone bouncing out of the bottom for the pause squats, or statically driving out from rock bottom?

      • I feel much better with front squatting than back squatting. I can bounce comfortably out of a front squat but this morning I tried one bounce out of a back squat and it about smashed

        • Thanks for the input! Was just wondering if anybody knew something I didn’t. I did the pause front squats without a bounce, which sucked btw. I have the ability to bounce with both, I’m just not sure what the goal is here. Put on more weight with a bounce, or more time under tension with no bounce.

          • Yea just to be a little more specific I mostly do not bounce out of these. If I feel like I may need a little help I’ll bounce but it’s not like a quarter way up then bounce kind of deal

      • I was bouncing when he put percentages the first couple weeks we were doing these, out of necessity. Haven’t been bouncing since.

        I feel like on previous cycles, like last year-ish, he would state “bounce out of bottom”

      • I don’t bounce. Main reason – building static strength. If he wanted us to bounce, he would let us know, IMO.

    • I’m betting these are intended to be no-bounce, but if you can put that much more on with a bounce it may be worth it. If these pause FS’s the last few cycles haven’t really improved your bottom postion, you likely already had a rock solid bottom position. I try to look at everything and decide what I need out of it.

      That being said i try not to bounce. I figure if i can do it without a bounce i can do it with. If i had no previous experience bouncing out, I might be bouncing out on these.

  12. BBC
    1)feeling off 215. Did 225 last week.
    2) 195×5

    Strength
    1a) 225/235/245/255/260
    1b) 155/165/175/185/185

    Cond: doing tomorrow

  14. BBG
    1) 115, 125, 135, 145
    2) 130×7

    Strength
    1a) 185, 205, 225, 245, 265
    1b) 135, 145, 155, 165, 175
    3 seconds is a looong time!

    Conditioning
    I subbed 3 wall walks per round and didn’t really watch the clock, just noted the 500m times
    1:40
    1:39.7
    1:43.3
    1:43.1
    1:36.5

  16. Conditioning
    TWT: 20:49
    Rows (1:44, 1:45, 1:47, 1:49, 1:48)
    HS walks were done in 25′ sections down – back-door
    *Wish the box were a bit longer for the HS walks, really screws up the rhythm. Definitely getting better at these though.

  17. Also thanks for everyone’s input on the pause squats guys, I really appreciate it. I think I’ll stick with a no bounce.

  18. A. Jerks- 1) 185# 2) 225# 3) 245# 4) 270#
    B)Jerks ME- 8 reps @250
    C) Squats- 335#
    D) Bench- 255# ( hate benching! )
    E)WOD- 3 RDS + Row ( handstand walks are def a weakness! )

  21. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    PJs: 170/190/210/220#
    ME: 200# for 5

    BS: 205/225/245/265/285#
    BP: 185/190/195/200/205#

    Conditioning: Kudos to those who can do these UB or fatigued
    3:39
    4:02
    4:15
    3:49
    4:11
    TWT: 19:56

    Good news is I am becoming more spacially aware while doing these, like almost being able to think about what I am doing while I am doing it. Now it’s just a matter of time perfecting the movement…

  22. 32/f/136#/@winetoweights

    (Came into the workout already ready for a rest day.. tough week!)

    BB Cycling
    1) 85#, 95#, 100#, 105#
    2) 95#x4

    Strength/Skill
    1a) YAY SQUATS.. >.< 95#, 105#, 110#, 115#, 120#
    1b) 65#, 70#, 75#, 80#, 85#

    Conditioning
    (subbed pike HS walks with toes on a box; 60 steps)
    Total working time: 18:46
    Round 1: Row 2:07, 3:34
    Round 2: Row 2:09, 3:34
    Round 3: Row 2:11, 3:54
    Round 4: Row 2:11, 3:55
    Round 5, Row 2:08, 3.48

    TGIRestDay!

  23. Happy to be back on TOW

    M/32/200

    Cycling
    1) 235-255-275
    Totally surprised myself with this one
    2) DND tweaked my neck on previous

    Strength
    1a) 295-325-325-345-365
    1b)

  24. BBC:
    1) 155, 175, 190, 205#
    2) 8 reps at 185#

    Strength:
    1a) 205#
    1b) 145, 150, 150, 155, 155#

    Conditioning: 14:48 TWT (2:46, 3:00, 3:01, 3:09, 2:52)

  25. 28 / F / 5’0″ / 128# / ig: @kad524
    I’m trying to be really good about posting now that I’m able to…. Would love to see some more ladies put their scores up!

    Cycling:
    1) 118#-128-138-143x
    2) 6 @ 123#

    Strength
    1a) Up to 170#
    1b) Up to 115# <== These are tough without a spotter!

    Cond: Different

  26. BBC
    1. 150
    2. Drops at 135 – 7 reps – could have gotten a few more but form was breaking

    BBG
    1a. Up to 215
    1b. Up to 125

    Conditioning
    All rounds around 3:16 – Rows took 1:56-1:58 for all. HS walks took some time due to fatigue and the 100 assholes that kept walking in my path. Please tell me you all experience the gym idiots who either stand in your way OR in front of you (as in 3 inches away) when you are doing barbell work

  27. BB Cycling

    1) 215, 225f –
    2) 195 – 4reps could have probably done one more

    Strength/Skill
    1a) 1×265 1×275 2×285
    1b) 1×165 3×185

    Conditioning
    18:00

    Rowing took an average of 2 minutes, but my HS walks kept falling apart while fatigued. I was able to hold myself up, but had no forward momentum. At one point I was in a static handstand for more than 5-6 seconds. I don’t think I can even do that on purpose.

  28. M/29/153/NorCal
    BBC
    1. DB Push Press #55
    2. DND

    Strength
    1a. 205-215-225-235-245
    1b. 135-135-145-155-165

    Conditioning
    3:09 (PR, 1:31 for the row) Handstands we are shit show on round 1.
    3:10
    3:10
    3:15
    3:11
    TWT: 15:55

  29. How do the hoodies run in terms of sizing? I’m between a medium and large, I have a couple Rogue zip ups and they use American Apparel and run small so I have a Large.

  30. BBC
    1) 225, 235(2)
    2) 7@210#

    Strength/Skill
    1a) 225-275# (Now I know where to start and stay heavy as possible)
    1b) 185-215# (Same as above ^^^)

    Cond
    23:12 (w/ Rest)
    1) 3:33 (1:36)
    2) 3:47 (1:40)
    3) 3:30 (1:44)
    4) 4:30 (1:48)
    5) 3:52 (1:46)

  31. BB Cycling
    1) 195/215/225/245
    2) 220×10
    Strength/Skill
    1a) 315/345/365/385/405×2(f-on 3rd)
    1b) 245/255/265/275/285×2(f-on 3rd)
    Conditioning: 5 rounds for total working time of: 19 ish, struggled last night

    Row 500m (all out)
    75′ HS Walk

  32. 31/M/174#/Northeast
    FB: https://www.facebook.com/goalie858
    IG: @goalie858

    BB CYCLING:
    1) 185/205/215/(220# 2/3)
    2) 8@195#

    STRENGTH:
    1a) 225/245/(255 2/3)/255/260#
    1b)165/175/185/185/190#

    COND:
    1) 2:46 (row-1:42 HSW-broke twice)
    2) 2:30 (row-1:46 HSW-UB)
    3) 2:39 (row-1:49 HSW-broke once)
    4) 2:57 (row-1:51 HSW-UB but stalled A LOT)
    5) 3:11 (row-1:48 HSW-broke twice)

    TWT: 14:03

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