Outlaw Barbell at the American Open – Day 2 “Seeing Red”
WOD 141224:
Testing Week – Day 3
BBG
1 Power Snatch + 2 Snatch Balances + 3 OHS – unbroken: 5 attempts to establish a max for the complex.
Note: You may rest as long as you’d like with the bar on your back, but to complete the complex the bar may not be dropped or placed on a rack.
BB Cycling
1X1:00 ME T&G Cleans (full) @ 225/150#
Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt.
Conditioning
1) 1:30 ME Strict HSPU
Rest as needed.
2) For time:
Row 50 Calories
30 TTB
Rest 1:00.
3) 1:30 ME Strict HSPU
Rest as needed.
4) Run 1 Mile – for time
Complex 165. Capable of more but got scared
Cleans 2 🙁
Hspu 35
Ft 402
Hspu 38 (better pacing)
Ran a 3.7 mile race in the am. 5th out of 150 23:34
AM session
BBG
1 ps + 2 snatch balance + 3 OHS
230lbs
BBC @225
8 TnG reps dropped with 9 seconds left
Conditioning PM session
BBG: 180
BbCycling: 3, just missed getting under the 4th
Conditioning: 22
5:30
16
DND run
BBG
150
BBC
205×3
Cond
Hate strict HSPU. Not sure why I never get better at them.
1) 8
2) 4:43
3) 6
Great video. Also, no run today. Raining.
From yesterday:
Did my first unassisted HS walk; only made it a couple of feet but I was pretty pumped
Benched 185 for 3RM
Colossal failure on the legless rope climbs
BBG
145
BB Cycling
185: 5 reps
Conditioning
12 (kipping)
4:34
14 (kipping)
7:03
Nice work man. We’re pretty close overall.
BBG
1) 181
BBC
2 ripped a calous on hand coming back down after second rep and dropped bar.
Cond
1) 28
1 min rest
2) 2:34
1 min rest
3) 21
1 min rest
4) 7:15
BBG: 160# (PR power snatch)
BBC: 8 reps
Conditioning:
1) 17
2) 3:56 (this was awesome)
3) 17
4) 7:53 (20 something seconds slower than last week, but also done in the freezing rain)
BBG
1. 210, got some good pop on the last one so def could get a little more.
Cycling
6, was actually tougher then I thought it was gonna be.
Con
1) 16
2) 4:30
3) 14
4) 7:10, legs were a little dead on the run.
Bbg: 1: complex: 225 (matched p snatch pr)
&.. then I got talked into doing my box’s 12 days of Christmas wod.
PM session
Conditioning
Strict HSPU 1:30
1.) 30
50 cal row
30 T2B
2.) 4:11
Rest 1:00min strict HSPU
3.) 25
Run 1 mile
4.) 7:27
225 for complex
225×8 failed 9th
1. 15
Rest 3 mins
2. 4:42
Rest 1 min
3. 14
Complex from hell – 205
ME Cleans @225 – 7 in 47sec (failed 8th)
Conditioning
3
4:06
3
no mile
What was you pace on the row?
BBG
165, 170, 180, 190, 200f~couldn’t get the 3 ohs
BBC
4, not pleased with this, I’ve gotten 5 before with way more ease than those 4
Conditioning
1) 20 wasn’t really warmed up
2) 3:24
20 felt way better this time
3) 6:27, 1 second faster than last week
BBG
145
BBC
185×6
Bench Press 3RM
215
Could have went a bit harder on the strength stuff but I’m just tired. Chest & shoulders are still beat.
Conditioning
1) 9
2) 3:48
3) 8
4) 6:44
Despite feeling sluggish and weak today I can’t complain considering last year at this time my max ohs was 140 and could not do a HSPU.
Nice man. Sounds like you’ve made a ton of progress. Keep it up.
Power
1) 125 was hoping to get 135, but shoulders were still very sore from bench and burpees yesterday.
2) 6×1 block pulls 100% 320
Conditioning
1) 14
2) 6:03
3) 13
4) 6:42 on treadmill because it was bucketing rain. Faster than last week, but not really sure it counts since it was on treadmill, although I did set it to a .5 incline. No where near a PR for me in April I did 5:39. Not sure where my speed went, either that or my measurement for that mile was off. Either way is slightly frustrating.
BBG:
110kg
BBC:
8 reps, drained
Conditioning:
40
3:13
30
No run
BBG
1) 165#
BBC
5 reps – i was shooting for 3!!! I fell back on the 6th rep
Conditioning
1) 19 reps
2) 3:56
3)17 reps
4) 6:46 – really pleased with this, I usually run on the trails behind the house and have struggled with an 8 min mile, today I ran on the High school track!!!
M/48/155
Connectivity: thoracic barbell stretch, 30degree HS, floor levers
PS + 2 SN Bal + 3 OHS: 95-115-135-145-150
TnG clean: 165 for 5+2+1+1=9 total
SHSPU: 33
Row 50 cal + 30 ttb: 4:10. TTB were unbroken.
SHSPU: 31
Run 1 Mile: 7:40. Much better than the 9:26 I did last week, which my coach called “Moseying”.
BBG
195
BB Cycling
5
Conditioning
1)22
2)3:21
3)23
4)DND
1. 232 (1 power snatch+ 2 snatch bal+ 2OHS) dropped last on on accident. Easy tho
2. 8 cleans @225
Finish the rest tomorrow
Skill – made up 3 ME HS Walks
1.) ~30’/35’/50′ PR by 5′
BBG
1.) 200#. Nothing about this felt great
BBC
1.) 9 reps in :53. Laid down for a bit after this. Fuck.
Cond- made up 2:00 DU’s
1.) 218 DU’s, 204 UB PR by ~40
2.) 16 Strict HSPU
3.) 3:58, Row/TTB
4.) 17 Strict HSPU
Male, 21, 68 kg.
Complex: 55 kg
BB cycling: 15 reps with 40 kg (scaled)
1. 15 (standard HSPU, scaled)
2. 5:07
3. 18 (standard HSPU, scaled)
4. –
Trainings been all over the place the last two weeks… Here’s a few of my test results:
1:00 snatch at 105: 5 (2 UB +3 UB)
2:00 DUs: 138
150 burpees for time: 8:49
1:00 clean at 150: 3 UB then 2 misses
Snatch complex: up to 115#(depth on the power snatch is questionable though)
BBG
1. 155#
BBC
1. 4 reps
C
DND
26years/Czechrepublice/europe
bbq: 190lbs complex
3x touch and go
cond:
25
3:40
25
7:16
1. P.snatch cOmplex: 55kg
2. ME 1min cleans: (went 80% Of 1rm: 77.5kg) only 5 reps
Cond:
strict hspu(10cm foam): 8 reps
ROw+ T2b: 4:38min
Strict hspu(10cm fOam): 7 reps
BBG: Up to 135 (this complex is gonna help me so much)
BB Cycling:
225×3 fuck that felt terrible
Conditioning:
1)12
2)4:18
3.)4 (did more kipping, but only 4 strict)
Power Sna + 2 Sn Balance + 3 OH Sq- up to 90 (was on border of parallel, counting it)
90s ME HSPU- hit 9
Couldn’t get in to lift today (Car won’t start) so I ran in my neighborhood
Mile Run- 7:04
M/29/155/California Region
BBG
1. 165 (175 +2 OHS Squats. Fml)
BBC
1. 225- 3.75. Dropped the bar and did 1 single.
Conditioning
DND
BBG:
Snatch complex: 132 Lbs
BBC:
ME clean (scaled to 154 Lbs) = 8 Reps
COND:
ME 1.30 Strict HSPU: 11 Reps
–
WOD: 5.44
1 min. rest
ME 1.30 strict HSPU: 11 Reps
–
Run : DND