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WOD 150107:
Session 1:
BBG
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
Yes, this IS a repeat.
15:00 AMRAP of:
30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#
If all reps are completed begin again and get as far as possible in the remainder of the 15:00.
Session 2:
BBG
Every for 2:00 for 8:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
3 rounds for time of:
10 OHS 135/95#
20 C2B Pull-ups
As I was reading the repeat conditioning I vomited a little in my mouth. But hey…..puke and rally!!!!!!
I like this OHS/C2B combos that have been coming up lately. That is the Open WOD last year that really caught me off guard. The OHS really wore me out.
+1
I swear to God this CJ Wall Ball workout better be in the Open if you’re making us do this again 😉
+1
-1
I hope it does not show up in the Open. It destoyed me.
I just shed a couple tears reading that conditioning again and again
Session 1
BBG
105, 125, 145, 165 all T&G no misses
Much smoother this week
Conditioning
122 Rx (+4 from last week)
And yep, still sucked
Session 2
BBG
135 T&G
165 T&G
185 T&G
205 3/2
All push jerks until 205#
Conditioning
5:24 Rx
-absolutely no C2B rhythm today
AM session
1:30 EMOM
1.) 125
2.) 135
3.) 155
4.) 200
*felt good and plan to take much larger jump next time. All reps TnG
Conditioning #1
121 +9 from last time all wall balls unbroken. If I would of pushed harder at the first 30 I would of had a shot at getting to 225lbs.
PM session
2min EMOMS for 8min
1.) 155
2.) 175
3.) 185
4.) 210
Conditioning #2
I don’t make excuses but I have a whole in my hand I was tapped up like rocky. Found out though if I ever rip in the open that I’ll be able to push through.
8:04
I hate you.
PS. You Rock
Snatch EMOM:
120
155
170
185 all sets UB (felt more stable from last week)
Conditioning:
157 reps (+1 from last week)
Session 2
BBG:
135 UB
170 UB
190 UB
205 (3,1,1)
Conditioning:
3:50 Rx
24/m/195
IG : essig14
Session 1:
Bbg: snatch emom: 135, 155, 185 all t&g. 210×3 then lost my grip but finished with a double. Not happy with that slip up but so it goes
Conditioning: no jerks after 135 again because of my knee junk but still slays me. Why do I like high rep snatching so much better than cj?
1 full round
Connectivity.
Session 2 later.
Session 2:
Bbg: cj 155 / 185 / 205 / 225
Conditioning: misread this. I did 3 rounds 10 ohs 10 c2b like the open was set up last year. My bad. 3:29 though.
Glad to see from the other posts I’m not the only one totally wrecked this week. Rest day!
Session 1 (probably only)
BBG – 5 snatches every 1:30
115-135-155-175 (+10 from last week)
Conditioning -15:00 AMRAP
140 reps (+2 from last week)
Had some extra energy. Hands are ripped so I adjusted the next WOD to work on a weakness.
3 rounds
10 OHS 135#
50 double unders
6:11
OHS unbroken, double unders everywhere.
31/M/175#/East Region
IG: goalie858
Session 1:
*First time breaking up sessions of any kind
BBG:
135/145/155/165 (+10#) Started at a heavier weight today (63% of 1RM)
COND:
138 (+19)… felt WAAAAY better on this but probably because I knew I would have atleast a 3 hour break before the next piece this time
Session 2
BBG:
155(t&g)/165(t&g)/175(2/1/1/1)/185# (singles)(+20#)
COND:
3:54
OHS (all UB)
C2B (UB/10’s/5’s)
BBG: up to 160
Conditioning: 114 reps
Session 1:
BBG: 85, 110, 130, 140#
Conditioning: 162 reps. + 6 reps from last time. Feeling some major aerobic capacity gains lately
Session 2 later
Session 2:
BBG: 115, 125, 135, 145# all touch and go except the last two reps at 145#
Conditioning: 5:23. New bars were super slippery so I’m going to blame that
IG – @rrooney41
BBG: up to 160
Conditioning: 114 reps
Yesterday broke me, everything felt really heavy and slow.
Session one:
Did the connectivity.
1. Snatches: 35- 40- 45- 50kg
Conditioning: scaled weight : started on 50kg, next was 65kg, only got 71 reps. Was horrible, didn’t do this last week was on honeymoon.
Session 2:
1. Clean and jerk: 45-50-55-60kg
Conditioning: short on time only did 2 rounds but was rxd. Time: 10:59 min
Feeling a bit beat up. How is everyone else feeling? Looking forward to rest day tomorrow.
Session 1
BBG
105-125-145-165
Cond
156 reps. Not enough time to load up to 225 for an attempt. Did not do this one last week so didnt know what to expect. Fast triples at 135 fast singles at 155-185 WBs UB.
40 minute rest between sessions 1&2. Ouch
Session 2
BBG
140-165-195-215
Cond
4:49
26/161lbs/66in
Session 1)
BBG: 95#, 105#, 115#, 105#
Conditioning: 80 (scaled to women’s weight)
Session 1
105
125
145
155
Cond(wasnt able to do this last week)
116rx
Session 1:
BBG
125 (5), 165 (5), 205 (5), 225 only 2 T&G
Conditioning RX
160 reps – 3 rep PR from last week
5s @ 135
3s @ 155
Singles @ 185
All out @ 225
Session 2:
BBG
155, 185, 205, 225 2T&G rest singles
Conditioning
6:04
BBG
99-119-141-154#
Conditioning
115 reps
-3 reps from last week, but last week i kept the weight at 135 throughout. I did not realize the weight changed until the next day when I was reading through all the comments. Also hit Grace at 3:35 which is a big PR for me!!!
BBG
125-154-176-187#
Conditioning
6:44
session 2
Session 1
Snatch 95, 135, 150, 160 (broke 1, 2, 2)
Cond 1. 143 (23 rep improvement, doubled 10 of the 135 CJs and finished the first 2 rounds at the 10 minute mark)
Part 2
C&Jx5 120, 155, 185, 195 (broke 3,1,1)
Cond 2 547
Male / 28 / 180#
Instragram @mtresp5
Session 1 –
5x T&G Snatches – 125/135/145/155 (4+1)/ Drop to 140. These EMOMS are brutal.
15 Min AMRAP
131 (All Clean and Jerks at 185 + 5 Wall Ball. +13 reps from last week). Grace felt awful (3 min) and lower back very tight after first round so I am pretty happy with this improvement.
Session 2 – FML
5x T&G Clean and Jerks – 65/69/73/78 (3+2)/82(3)
3 Rounds – 10 OHS (135#) / 20 CTB
5:30 – Not the fastest I could have went, very cautious with CTB and my shoulders are feeling it. Need to get better at this combo though…fuck 14.2
bbg
1)165-185-205-2@225
cond
5@225
session 2
no
BBG
90, 105, 125, 140, 155f f
Stopped after this. Having some shoulder and elbow trouble. This programming is kicking my ass.
WOD 150107:
Flexibility
3×8 PVC Raises DEMO
Static Shaping
2×1:00 Arch Hold with PVC
2×1:00 Hollow Hold with PVC
Skills and Drills
3×12 Arch to Hollow Swings DEMO
*We’re working towards perfect leg form, for the next two weeks our focus is going to be on straight legs butterfly pull-ups/chest to bar.
Session 1:
BBG
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
125/155/175/195(3+2)
Conditioning
Yes, this IS a repeat.
15:00 AMRAP of:
30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#
If all reps are completed begin again and get as far as possible in the remainder of the 15:00.
157
Session 2:
BBG
Every for 2:00 for 8:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
155/185/215/235(x4)
*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
3 rounds for time of:
10 OHS 135/95#
20 C2B Pull-ups
4:16
4:16… SMASHED
Session 1)
BBG
130 UB/ 135 UB/ 145 (2,1,1,1) / 150 (3/1/1)
Conditioning:
155 Reps (29 Wall Balls) + 30 reps from last week
90 min break
Session 2)
BBG
150 UB/ 160 UB/ 170 UB/ 185 (3/2)
Conditioning
8:42 Rx’d, OHS UB,
this was by far my worst finish in the Open last year so glad to see this
IG: @mrernestiempire
(all weights in pounds)
Sesh 1:
BBG: 120, 130, 140, 150 *all T&G, no misses!
Conditioning: 111 reps (+22 reps) *was trying to swap out bumpers as fast as possible to get at least 1 c&j at 185 but couldn’t best the timer. I did PR my “Grace” time though! (3:55)
Sesh 2 coming shortly!
Sesh 2:
(all weights in pounds)
BBG: 140, 150, 160(3/2), 170(2/3) *on the sets that are broken up I lost my grip on the bar and had to reset, but did not have any misses!
Conditioning: 10:21 *all OH squat were UB, but I still suck badly at C2B
Snatch
127
140
160/4+1
172/2+1+1+1
Cond
: 8 jerks at 185 same as last time
Cleans+jerk
155
175
185/4+1
205/3+1+1
OHS&C2B: 6:21
Tng snatch
135
185
205 by far this is my worst weight I alway miss this no matter what kind of snatch it is. Missed 1st and 3rd but knowing this is not my weight I went to up
225 all ub. Last 2 reps were suicide style with the pull and pray
Conditioning #1 141 20+ from last week. All wall balls not ub. Used to be one of my best movements I seem to suck at them lately or j would have made a lot further. Learning weakness is key
Cnj
185
225
275×3 killed
255
Conditioning #2 6:20
All oh ub pull-ups did in 5s first 2 rnds not bad. 2nd rnd was fastest over all 3 rd round oh squats was my easist and fastest. Pullups I died and was using too much bicep trying not to rip. Slowed and ripped anyway. All done in one session. Happy with today.
I just realized I did 15 reps on OH in wod 2. That’s the 2nd day I’ve made something harder. Oh well. That’s means I could have done it a lot faster I’m sure. -1 for me
Missed the Wednesday wod last week so this was a new experience. Two a days are gonna require more food
Snatch 115-155 all tng
Con 122
Cj 155-215 Tng the first two sets, then singles
Con 8:10 felt slow and exhausted
I’m getting really good at this no warmup shit (jokes)
Put 135# on bar and started EMOM:
135-155-175-195 3/1/1
Rest 8:00
Conditioning:
161 reps (+18)
Coach 2 classes
Conditioning:
Put 135# on bar started clock
4:17
What is a warm up? Ha.
Life doesn’t allow them
Session 1
BBG:
125 – 145 – 165 – 185(4/1)
**All T&G save for last rep at 185
Conditioning:
134 (+12 reps) — Went out too fast (2:47 Grace; 33s PR), but was able to hold on. Guess this shit works…
Done in one session with nearly no rest.
Power
6×1 block pulls @103%
330
BBG
C&J: 95,105,115,125
Conditioning
1) 118 (+2 from last week) Last week I subbed db thrusters for WB because where I was I cant do them, but I had bumper plates so I could drop the bar. This week I could do WB but didn’t have bumpers… Done at women’s weight for c&j, 20# WB. ripped during set of 21 c&j, threw my gymnastic grips on after WB to protect it.
Rested while I taped my hand up.
2) 10:20 95# last set of OHS was broken 7/3 because I lost the weight forward. C2b were all broken. 8/5/4/3, then 5s for the other rounds.
And I’ll join the others in saying I feel fairly beat up. Looking forward to a rest day.
Session 1
BBG
1. 100-115-135-145
Conditioning
13 clean and jerk at 185
+5 I believe from last week. Also pr’d my grace. 2:48 for the first 30.
Session 2
BBG
DND
Conditioning
6:09 Rx
M/age 48/155lbs
AM: Incline press x3: 40-50-56-60-62kg
Good morningx5: 62-66-66kg
PM: connectivity: pvc raises, 60s hollow and arch holds, tap swings
5 Snatch every 90s: 95-115-135-145. Felt really good.
Conditioning1: 130 reps. Not rx. I did 115-135, and then got 10 reps in at 155. I am not so good at clean and jerks for reps and reps. Wall balls are getting better, did all 3 rounds of 30 in 2 sets, which is a huge improvement for me.
Will do 2nd workout tomorrow. Looking forward to smash the OHS+C2B couplet.
Wednesdays are going to be challenging – going try to do both session next week time permitting.
BBG – Snatches
110 (+5) from last week
BBG – C&J
120 – didnt do last week
Conditioning from session 1
121 reps (10 reps into the 120# cleans) – matched from last week. This was less painful this time so I’d say that it was an improvement.
General question: So I am not an elite athlete and still have to scale the weights on a lot of these WODs- been following OLW 4+ months and loving the lifting and the mental/physical push. These sessions are crushing me mentally and not sure how to scale appropriately based on my level compared to how it’s programmed. More emphasis on conditioning > strength? Plus I have a goal of a muscle-up by the Open and not sure how to fit in that skill work.
Any suggestions?
32/f/137#
BBG
Started at 55# (55%) for ease of plate use; 55#, 60#, 65#, 70#
Conditioning
I was scared to do this one again because I had a miserable experience last week when we first did it; My “Grace” is under 5:00 so when I had only 12 CJs done at the 5:00 mark last week, I lost it mentally and emotionally and only managed to finish with 5 wall balls. Today, I redeemed myself and got through 15 CJs at 105# (80% of my max).
(no significant rest in between)
BBG
65#, 75#, 80# (4+1), 80# (3+2)
Conditioning
DND – dead.
Hi Jennifer.
I have been following out law for almost a year now and still have to scale the weights sometimes. I use Prilepins chart to help scale the weights depending on how many reps need to be done. That works well for me. The connectivity work is very helpfull to progress to muscle ups or improve them. I still struggle with handstand walks, 2 or 3 step and I fall over. So I normally start with the connectivity work as part of warm up then do the rest of the program. Good luck hope that helps a bit.
Ryan hit the nail on the head. The connectivity is a huge help with all gymnastics related movements. I also add in stuff from Carl Paoli’s site (gymnasticswod.com) every now and then. As far as scaling goes, the Prilepins chart is a pretty good guide to use. Best of luck!
Thanks, guys!! Will def check out that chart – never even heard of it.
And connectivity sounds like a great option, too.. I will hang in there a bit longer, chugging along here.. hoping not to die.. 🙂
Another thing I will add is sleep and food has to be top priority following a program like this 5 days a week. I don’t mean just eating clean but getting enough calories to support recovery and progress. I’m 31 and having a tough time with the volume too. Outlaw is a great program but it’s not individualized for each person so you have to be smart about scaling or even modifying some workouts so they are productive for us.
As for the muscle up, just keep practicing the drills and skills like the others said. I got my fiancé to her first strict mu in one year but she has abnormal pulling strength. She could do 10 strict pull ups in like 6 months of crossfit.
Good luck
I’m working through different strength and barbell work because I’m needing to peak for the Arnold Classic and be ready for the Open.
Conditioning #1, 156 (9 better than last week)
28/M/195
Sesh 1: BBG 90#-120# (kept it light for good technique and form)
Sesh 2: BBG 120-165# (felt easy until 165, those squat cleans burn up my legs)
Condish: From other day.
5 rounds total work time:
15 target burpee
20 wallball UB 20#
10:28 total work time
Also did some heavy cleans since I had the bar loaded. hit 235# easily, and 245 couldnt stand. Got under it fast though.
Then a guy in the gym was working on heavy deads…pulled 365# single after all that. He was amazed that I could do that after all that work
Session 2
Bbg 145,155,165,175
Con
8:05. C2B were a killer
No session 1
BBG-125,135,145,150
2)7@185. Slow and cold
Session 1:
BBG:
5 full snatches:
88 / 110 / 121 / 132 (4 rep)
Cond: 81 rep RX,
Session 2:
BBG:
5 full C n J: (split jerks)
110 / 132 / 143 / 154
COND: OHS scaled to 110
12.35, all OHS unbroke
5 Full Snatches (175, 180, 185, 190×3)-all broken, dropped from the top
15 Min Amrap-got through 8 C&J’s first time doing this (164 reps)
Splits were (30+30-3:56) (21+30-4:04) (15+30-4:06) (8-2:54)
Wall balls went 30UB, then sets of 20+10
5 Full C&J’s 135, 155, 175, 195-all broken, dropped from the top
Above completed in one session, didn’t have energy or shoulders left for the OHS/CTB
Male/age 48/155lbs
Session 2 on Thursday
5C&J every 2 min: 115-135-155-175. TnG for first 3 rounds then singles for 175, which felt heavy.
3 rounds of 10 OHS 135 & 20 C2B: 3:20! Everything unbroken.
Thanks to Outlaw Way and Connectivity programming. It works.
1/7:
Session 1: BBG: a little different 10 min alternating emom: 5 snatches from PP (full) 125/135/145/155/165. 30 Double-unders other minutes
Conditioning: Yes, this IS a repeat. 15:00 AMRAP of: 156 reps (+15 reps). Goal was 157 reps
30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#
If all reps are completed begin again and get as far as possible in the remainder of the 15:00.
Session 2:
BBG: DND
Conditioning: 3 rounds for time of- 4:43, felt solid- did this about 10 minutes after #1
10 OHS 135#
20 C2B Pull-ups