This lift has become the topic of much jaw-dropping amazement during our time in the Southern Hemisphere. Discuss amongst yourselves…
WOD 150117:
Session 1:
1) Alternating EMOM for 14:00-
3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)
10 Burpee Box Jumps 24/20″
2) 11.5
20:00 AMRAP of:
5 Power cleans 145/105#
10 Toes to bar
15 Wall balls 20/14#
Session 2:
1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.
1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.
2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-
30:00 AMRAP of:
60′ HS Walk
30 Row for Calories
20 6″ Target Burpees
Session 1:
1) 110#, 130#, 140#, 150#, 160#, 170#, 4×150#
Definitely heavier than last week. I need to practice getting under the bar better.
Did all of the Box Jump Burpees UB except for one miss on a jump.
2) 11.5: 219 (7+9)
M/26/66″/162#
Session 1:
1) 110#, 130#, 140#, 150#, 160#, 170#, 4×150#
Definitely heavier than last week. I need to practice getting under the bar better.
Did all of the Box Jump Burpees UB except for one miss on a jump.
2) 11.5: 219 (7+9)
Session 2:
1) 110#, 130#, 150#, 155#, 150#
2) Crossfit Arifjan 20150117 Partner WOD:
23:39, I did about 75% of about all the reps, but I really wanted to help one of my friends have a good workout himself. Community outweighed following the strict programming this evening.
P1- row 200m
P2-
60 wall balls (20)
40 toes to bar
60 box jumps (24)
40 SDLHP (95)
60 burpees
40 shoulder to overhead (95)
P1 row while P2 works on the chipper (or WOD). Partners will switch after each 200 m row. Continue to switch until chipper is complete.
Rise and Grind!
Session 1
170-175-180-185×3
Cond
377 reps UB throughout.
Early morning beach wod: teams of 2: chipper with sandbag carries, squats, burpees, push ups and sit ups. About 20mini
1. Emom 14 min:
Hang cleans: 55-60-62.5-65-67.5-70-72.5kg
Burpee box jumps: 30sec got 6 each set and 7 on last set.
Rested 10min
Session 2:
1a. Jerk: 55-65-72.5-77.5-77.5-72.5kg
1b. Halt clean pulls: 55-65-72.5-77.5-77.5-72.5kg
Will try do a 30min later.
Session 1
BBG
185, 195, 205, 215, 225, 235, 245
(+70# total load from last week)
-All bbjs within 35 seconds, most 32 seconds
Conditioning
12 rounds + 3 TTB
368 reps Rx
All hang cleans from power position were UB, feeling strong for once!
Session 2
Strength
1a) off 275#, no misses
1b) off 285#
Conditioning
5 rounds + 30′
-HS walks had to be broken into 30′ sections, box isn’t big enough for anything longer. This really fucks with my rhythm, having to stop and turn around and go when tired sucks. HS walks were garbage today on top of that.
Session1:
1) alternating emom14
a) 3 UB hangSquatClean (powerPosition): 50-55-60-65-67,5-70-72,5kg (all UB, +5kg from last week) 🙂
b) 8 burpee boxjump
This emom fucks me up! Every time!
2) AMRAP20: 8 rounds minus 5 wallballs.
Session2:
1a) Jerk: 5x50kg, 5x60kg, 5x65kg, 3×72,5kg, 3×72,5kg, 5x65kg. All rounds T&G push jerk 🙂
1b) Halting clean pull = same as 1a.
2) AMRAP30: 5 rounds + maby 1meter of hs walk.
Session 1
Only did 10 min cuz I smoked my legs. Little to heavy to fast
1) 175, 185, 195×3
Burpees done
11.5
303 reps
EMOM
Cleans 177.2/185/195/205/215/225/230
BBJ all under the 60 seconds
Conditioning
9 rounds + 15
Did 2 rounds plus 60′ HS walk in 15 mins and called it quits. My body was exhausted.
Is there are break between session 1 and session 2 or not?
Yes, on Wednesday and Saturday, try to split each session up by at least an hour and a half.
Session 1
1) 154-165-176-182-187-191-196#
Burpee box jumps done
2) 7 + 15 = 225 reps
Session 2
1a&b) based off of 252#
2) 5 + 60′
1) 185 – 205 – 225 – 235 – 245 – 255 – 265 (All UB, but the last at 265 was ugly…)
1a) 205 – 235 – 270 – 285 – 285(oox) – 270 (This was savage…)
1b) 185 – 215 – 250 – 265 – 265 – 250
Started to do 11.5, but my body wasn’t having it.
Bbg: up to 210
1a) off 260
1b) off 245
Broke sessions up a little differently but solid day
Session 1)
BBG
1)165, 175 ,185 ,195 ,200, 210, 220-All UB
BBJ all in 39-40 sec range
2A/B)
Jerks and Halting Clean pulls both off 270lbs, no misses. 85% for those 2 triples ties a pr from rack
Cond
11.5-(299 reps)
Cleans and WB All Ub, paced a little bit to much early and shouldnt of broken TTB
Session 2
30 min AMRAP
5 Rds + HS Walk+ Row + 8 burpees
all HS walks UB
Missed yesterday so I did snatches. Just hit some singles up to 165. Wasn’t feeling too strong. Actually really debating on following outlaw barbell because the conditioning is beating the shit out of me and feeling weak. I want to start moving some damn weight.
11.5
9+5 (275 reps)
Goal was 10+ which I was ahead of pace for but had to break up the ttb towards the end.
No time for anything else
25/M/5’9″/200/Central Region
IG: @mrernestiempire
(All weights in pounds)
Session 1:
1) 170, 180, 190, 200, 210f(2reps, failed on third), 210, 210 *all other sets UB
10-BBJ’s were all done under :35 each round
Conditioning: 245 reps (8 Rounds + 5 reps)
Session 2:
1a) off 275
1b) off 280
Conditioning: experienced some shoulder pain on HS Walk so only did one round (5:20) then did connectivity.
Called it a day and ready for some sleep, the four hours I got last night definitely wasn’t enough!
Session 1:
1) 110,120,130,140,150,160,165
All bbj completed
2) 6 rounds 5 PC. Rx or 185 reps
Did not push pace too much because I’m feeling pretty beat up, and the cleans were pretty heavy for me (see number 1)
No time for session 2
Session 1:
1) 140, 145, 150, 155, 160, 165, 175# finally all unbroken, Burpees felt really good
2) 345 reps (11 rounds + 10 TTB).Challenging trying to pace for 20 min!
Session 2:
1a) off of 250#
1b) off of 230#
2) 5 rds plus 40 feet
BBG:
165 UB
180 UB
190 UB
200 UB
210 UB
225 UB
240 (1 rep failed second and third attempt so I completed the 10 burpee box jump and then finished the last 2 reps as singles. Really pushed going 240#)
Conditioning:
378 reps (12 rounds plus 18 reps) Rx
BBG
Alternating EMOM 14
3 hang cleans
132 / 143 / 154 / 165 / 176 / 176 / 176 Same as last week
10 Burpee boxjump (Hate this emom, it kills me like a hard wod, imposeble for me to go heavy, becouse of the burpees)
Cond: 20 min amrap –> Scaled to 10 min (totally smoked from the EMOM)
3 rounds + 7 wallballs, didn’t have any energi for this wod
BBG
1a) Jerk from rack
132 / 154 / 176 / 187 / 187 / 176
1b) Halting clean pulls
132 / 154 / 176 / 187 / 176
Cond:
30 min AMRAP -> scaled to 20 min
2 rounds and 36′ HS walk (this handstand shit i difficult!)
my numbers are pretty bad. hard to keep up with your Guys!
Done Sunday
1)190,195,200,205,210,215,225 no misses. good day
2)11rds. all unbroken
Session 2- not done
M/48/155
Did these workouts on Sunday, judged a gymnastics comp on Saturday.
Session 1 8-9AM
Jerks and halting clean pulls: off of 235 for both, no misses
Convo amrap 30: 30 cal row, 60ft HSW, 20 target burpees. 3 rounds. Had to break up hsw due to gym space.
Session 2: 11:15 – 1:00
Connectivity: 40s L holds, 60s hollow and arch holds with pvc, PVC raises
emom 14: hang cleans and BBJ: 135-140-145-150-155-155-160, +5 from last week = 72%
11.5: amrap 20: 5 pc 145, 10 ttb, 15 wb
9 rounds + 5pc + 10 ttb = 285 reps. Got the first 6 rounds of wb unbroken, next 2 rounds 10+5 and last round unbroken, which is a HUGE improvement for me. Before starting Outlaw, I would have probably only been able to do maybe 1 round UB. All TTB unbroken and easy, felt like a good way to stretch out my tightening lower back. Connectivity works!
1. 135, 155, 175, 185, 225, 245, 255.
BBJ all complete
11 rounds even
1a. off of 305
1b. Off of 305
No conditioning. Ran out of time