150203

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Well isn’t this appropriate.

http://instagram.com/p/ym60ITsL8W/

Big retest of 14.4 today. Here’s our strategy vid to give you some guidance. Treat this one as if it’s game day, kids.

WOD 150203:

BBG

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk 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 EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Conditioning

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

88 thoughts on “150203”

  1. http://instagram.com/p/ynUp0spDhD/
    Curious to hear other peoples take on this. Mine is that this is the difference between CrossFit as a style of training and CrossFit as a sport. All sports have off seasons in which you dedicate time to general preparation. As you approach your season, your prep becomes more focused on the specific needs of competition. CrossFit is so broad yet we’ve come to expect certain elements in the open. It makes sense that we should dedicate as much time as possible prepping for those specific things while maintaining our ready for anything mentality. If anything, now is the time that we are cherry picking workouts.
    That’s part of what I see with the outlaw way and that’s why I’ve been following for two years now.

    • “The amount of energy necessary to refute bullshit is an order of magnitude bigger than to produce it.”
      Some dude.

      Just cause his besties Khalipa and Maddox go SO HAM ERRY DAY and get results doesn’t prove a thing. 99% of all elite athletes are periodized, we know this, so let him be a blowhard and if he’s got issues have him talk to Oh, I dunno, any goddamn Games athlete besides his boyfriends.

        • I saw this yesterday and laughed. There’s three types of people: a) those of us who want to participate in the open and be fit, their programming should be basically the same year round b) those of us who regularly make it to the games and are near the top, their programming is basically the same year round, just more volume and some specialization for weaknesses c) those of us who want to make it to regionals with possibly a shot at the games, we usually have holes somewhere and need to take a periodized approach.

          Sherwood’s philosophy is great, but if you’re a cusp athlete then you need to be smart and work to be better at what you know is coming. Now, I do expect to see much heavier/higher skill in the Open for competitive athletes than before, but I still expect Regionals to be the separator with the MOST skill and weight.

          • I think it all depends on your goals. If your place in the Open is really important to you, then you should train to prepare yourself for the Open. That is true regardless of what your rank in the Open is. I’m in masters division, and have a legitimate shot at making the masters qualifying weekend, so it is important for me to do well in the Open, so I am preparing for it.

    • If CFHQ paid my salary and made me famous I’d probably repeat quotes from the CF Journal as well…

      As for the Open, they better make RX more difficult than previous years, if there is a 75# snatch, I quit.

  2. Is there a prescribed amount of rest between the 5 PCPJ every 90 seconds, and the 1xME set? Rest as needed? Or rest 2 min, like Monday?

  3. 14.4
    1 rd + 15 Calories.
    As a newbie I did this last year and didn’t even make it to MUs. I really payed attention to the tips and as it was said “DO NOT DEVIATE”, and I was alot more succesful. I love the programming of The Outlaw Way, it was extremely tough on me my first year following but know I feel like I am starting to see great results.

  4. AM session

    X5 Power Clean + Push Jerk

    UB as prescribed

    1.) 185
    2.) 195
    3.) 205
    4.) 210
    5.) 230 for 2 finished the other 3 lost grip.

    Went off 210 the UB set

    1xME 175lbs x10

  6. BBG 145, 175, 185, 195 4/1, 200 2/1/2

    160lbs x 9 UB PCPJ

    Squats off 385
    HSPU sets of 5 till set 3, then 5,5,5,2,2,1, then sets of 3 for last set

    Conditioning
    192 reps (12 MUs). WTF happened to my MUs? during the open last year I got 198 reps.
    Complete as many rounds and repetitions as possible in 14 minutes

    • Dont let that get to you. Remember, Rudy programs so that we are peaking during the right time. As long as you are close to your old score, which you are, thats all you can ask for right now. It was also 4 weeks into the open when you got that score, your intensity level was probably way higher. Focus on the big picture, that 198 last year will look like nothing to you when you get 40 reps better this year, if its the repeat we all know and love.

  7. BBG
    1) 165, 170, 175, 180, 175 (4/1)
    2) 8 @ 145#
    -no idea why PC&PJ are so hard/draining on me
    -I did more weight and reps on power snatch yesterday

    Strength/skill
    1a) off 370#
    1b) 1:33, 2:45, 2:18, 2:21

    Conditioning later

      • The video above has my new 14.4 performance. My video person flubbed a bit and only got my feet for the last 2 MU, but assure you I got them.

        Conditioning
        14.4
        222 reps (+29) from last year

        • I have a feeling that Phillip, you don’t quite grasp the concept of this workout. Yes, you’re a very strong Mother effer, but that is not what this piece is testing. This is an aerobic capacity/skill test, how long you can go & also if you can knock out TTB/MU efficiently. If you have those things you will do well on this piece, you don’t need top end strength to do well on this, but it definitely helps. I by no means put up the same #s that you and some other guys are able, but that doesn’t mean I’m not trying my hardest on those parts either “Rob”. I weigh around 160-165, so I do what I can & bust my ass early mornings on the BBG and strength, and then again on the wods on the afternoon. But being as this is crossfit, I’m more likely to Excell on skill elements and so I also work the hell out of those as well so that I can even the odds when they’re paired with heavy lifts. I have a feeling that you and some others might be calling me out/skeptical of some of my scores (maybe my fat Elizabeth time from last week = 3:47), I would be more than happy to do that again and film it if ANYONE doubts me. I’m not surprised by Bryan’s score because we usually have similar scores, and so we do again.

    • EMOM:
      185
      195
      205
      215
      225
      I can’t count and did a 6th set at 235
      all sets unbroken
      ME set: 13 reps @190#

      Strength:
      Off 375
      Hspu’s done at 10+10’s since these are strengths of mine

  10. BBG
    42,5-45,47,5-50-52,5 kg UB
    2 min rest
    9 reps at 42,5 kg

    Strengt:
    Back squatoff 95 kg

    Hspu: did my first strict hspu today. What a great day!

    Did 15 strict. A couple of doubles and then singles.
    Then 2 x 15 with an abmat, sets of 3

    14.3
    2 mu (2 reps more than last year)

  11. Cond- 5 muscle ups what a joke I followed the quick sets of 5 for T2B until 30 and did what I could after. Blows my mind gettting a consistent 20 for 4 sets coupled with snatch balances and overhead squats and can’t get 50 in a workout… Makes no sense.

  12. Clean and jerks
    165-175-185-195-200
    ME at 160 = 6 (just dropped it and called it quits)

    Squats off 400
    HSPU did strict until shoulders gave out, then kipper to 20

    Conditioning
    189(9mu)
    Couldn’t do a muscle up last year in the Open so I’ll take the 9 rep PR.

  14. BBG
    1) 165-175-185-195-205
    2) 7@165
    Strength
    1a) off 375
    1b) ugly but done
    Cond
    223 reps (210 in last years open) stuck to the game plan except 10s on the t2b since i have good volume with those. The biggest difference this time i felt was the cleans felt very light in sets of 3.

  15. IG: @mrernestiempire
    (All weights in pounds)
    BBG: Did not do. Having some hip/low back issues today so I took my time, started really light, and worked my way up to 185 for 5 UB T&G reps then stopped.

    S/S: 1a) off 370
    1b) Only got 2 rounds full strict, last two rounds I got 7 and 5 strict then finished out with kipping. These were in UB sets of 5.

    Cond: Had a dumbass attack and watched this video AFTER I did the workout today. **facepalm**
    183 reps (3-muscle ups) *subbed bar MU*
    2 rep PR from last year. I’ll take it considering I didn’t do anything before 14.4 last year.

  16. PM Session

    1.) HBBS off 390lbs
    2.) stict HSPU done in sets of 5

    Conditioning:

    184 (+1)

    Very excited to hold my own with some future regional athletes and games athletes on the blog…

  17. First of all today some of he posts are full of shit I’m going to come out and say that first. People are posting what top games athletes did this wod in while fresh. So either you scaled the shit out of this or are liers. You are ruining it for people that enjoy posting. I’m going to continue to follow the program because it’s great but I am no longer posting because it’s pointless. If any of this is used for data it doesn’t matter because some off you are contaminating the hell out of it. Also feel free to talk shit back.

      • I disagree, there may be some posts on here fabricated, but guys like Shawn Rider, Bryan Holland, Rob Stacy, Chris, G Sasser (when he posted), N Trevillian-if/when he posts, etc. post great numbers that I shoot for (either conditioining or bbg/strength). I don’t say much on here; I usually post and done with it, but I don’t think people are liars (maybe some). There are people that can get 223 on this no doubt in my mind. I was just under 200 last year and I want to get calorie on the rower when I do this tomorrow (I follow a day behind due to work/coaching/owning&programming). Some of these numbers looked crazy to me 2 years ago, but you can steadily improve to do freak shit.

        • I train with Rob Stacy. We are kinda a thing. I’ve trained with top athletes and know what it takes to get what some people post on this wod. And for some to say they got what they did after the lifting. Especially when the 30 cleans at 135 compared to there strength numbers and then still hit 20 mu and cals. Hey maybe I’m just a hater. But if any one that posted cals today has no excuses for not making it to regionals

      • Phillip, not sure who you are trying to call out here. The few people who have posted really solid scores today post decent scores everyday. I’ll be sure to video my whole workout tonight and post it so you believe me when I get back to the second set of toes to bar.

        • Damn I guess I posted to early. Really wished I could have waited till you posted so I could call you full of shit to. Please post the video I’m sure your reps will be impeccable

          • I went back to take a look at the region I was in (N. Central) and saw on the first 2 pages of scores 72 scores with people making it back to the rower alone, multiple scores in the 215-230 ranges. You said “if any one that posted cals today has no excuses for not making it to regionals” -uh with only 20 people in each region now making it to “super-whatever” regionals, people just getting back to the rower would not have a chance. Substantial calories will have to be gotten just to stay competitive. I know you and R Stacy post big bbg/strength numbers and it gives people something to shoot for, just as some of these guys post big conditioning numbers. A guy like B. Holland doesn’t post the biggest strength numbers but smashes conditioinng pieces. Then the real freaks can do both and sustain these efforts, and do them repeatedly. Just my opinion, I agree there may be fabrications, but there are a lot of studs out there as well. I’m out. Good talk.

          • Nate T is the best conditioned CF on this blog, and his only weakness from last year (strength metcons) is no longer a weakness

            PS: 215 (+3)

    • Feelin the need to jump in here. Phillip I posted a score of 210 in last years open so my score today is not that far off. The video of that performance is on you tube if you feel the need to verify it. In that performance I got back to to my row around the 13:30 mark to pull 10 calories and score a 210. Today I was able get back to the rower around the 13:00 mark essentially giving me a :30 pr on the wod. :30 is a pretty average improvement when doing the workout a second time. Don’t get discouraged just keep improving. You can only control what you can control!

      • I got a 199 last year on 14.4 & finished 250+ in my region. I stand by every score & lift I post on here and my IG is always attached. I understand your suspicion but a few people padding wods that mean nothing shouldn’t get you off your game man. Nate, Shawn & the rest are always legit as hell. Focus inward.

  18. BBG:
    1) 140, 150, 155, 160 (4), 145# …god these are hard compared to the snatches
    2) 6 reps at 130

    Strength/Skill
    1a) off of 290#
    1b) Done mostly in 3’s. Had to switch to twos toward the end of the 3rd set and singles toward the end of the 4th.

    Conditioning: 191 reps (11 MU) +7 from last year. Really happy with how much easier it was to breathe this time around

  19. BBG:
    135/145/155/175/185(2x2x1)

    Strength/Skill:
    1a) 245/280/295×2/260 –been doing some hamstring work and feel a lot stronger with squating and less quad burn and better form

    1b) did strict till failure…which was like 3 haha, if these are in the open IM SCREWED

    Conditioning:
    6 muscle ups
    *I’m pretty sure I could have gotten back to the rower had I had more rest between strength and conditioning….only rested 6 mins and had to start
    **I’m a previous D1 athlete (soccer) but this is my first year doing crossfit and I try to just keep up, but in my opinion these scores are for the most part accurate and I don’t know a single one of you and as crossfit progresses everyone progresses….last years scores ain’t shit, that was proven in 11.1 to 14.1 or whatever that was with snatches and DUs. Scores were massively different, people are capable of doing bigger things every year, every month, every week….And that’s why we’re fuckin Outlaws to be fuckin champs. So if you don’t think people following this blog aren’t people that have worked their ass off since last year and saw massive results then I don’t know what to tell you……
    *end rant*

  20. BBG
    1) 149-154-165-176-182#
    2) 145# x 8 reps

    Strength/Skill
    1a) based off of 355#
    1b) all sets of 5

    Conditioning
    188 reps

  21. BBG
    1) 150,160,170,180 All UB, 190 (3/2)
    2)155 x 8 UB

    Strength/Skill
    1A) Based off 360#
    1B) Used 15’s + Abmat), tried to keep rest short

    Conditioning
    195 Reps ( same as the Open)
    2:38 Row
    8x 5 TTB, Had one set of 6 & 4,because I was all jacked up on Mtn. Dew, now I’m going to hell
    Wall Balls 21 and 19
    Cleans , Singles- Finished last Clean @ 10 minutes
    Muscle ups , Doubles and Drop down singles, missed one

  22. BBG
    Skipped today

    Strength/Skill
    1a) done based on 345. Squats felt solid today
    1b) did 5 sets of 3-3-3 (45 total) pretty damn happy about this considering I couldn’t do strict a few months ago.

    Conditioning
    181
    A little disappointed with only one mu. I just need to chill out and get better at ring mu’s. Probably could of done 5-8 bar mu’s. Last year it took everything I had to finish the cleans so I can’t bitch too much.

  23. Everyone needs to cool their jets for a second. I’m going to keep doing my thing and trying to improve “MY” scores because in the end that’s what matters.

    That being said I can see what my good friend Phillip is saying and what others are saying as well. Are a lot of the score bull shit when compard to the body of work that I’ve seen for months YES. Are people on her post legit… YES.

    I’m not going to cry over spilled milk hell I’m just happy my name was even mentioned above. I know what my problem is im a “bad exerciser.” Being a former college athlete though I can get a good feeling of when an athlete is full of it and in baseball you see a lot of that. Personally I’d like to see people take the barbell and strength a little more serious then WOD socres. It’s the difference between Batting practice and the game if you don’t take BP serious then you don’t imprve in the game. I get the feeling a lot of people half ass all the other work to just ger to the WOD. Not trying to piss anyone off keep up the good work glad to be part of Outlaw but let’s make this a legitimate blog unlike the other bull shit out there.

  24. BBG
    185 UB
    195 UB
    205 UB
    215 2.1.1.1
    215 3.1.1
    215 3.1.1
    Trained with JH he can’t count and we did a 6th set oh well.
    Went off 215. 172×12
    Did 3 sets off the squats
    2 sets of HSPU
    1.) 2:24
    2.) 2:50

  25. I’ll leave it at this is love to see some people with their First AND Last names posted so we can have fun watching during the open. I really don’t know why you would keep your name secret on the Outlaw Blog anyways.

    • I’m not trying to keep my name a secret. Rambo is a nickname my friends have called me for a while now and that’s why I post under that. I try to remember to add my Instagram name every time I post to show I’m a real person of mediocre ability. I’ll post my real name with my posts if that’s what everyone is after, didn’t realize that was something people wanted to see.

  26. 24 / m / 195
    IG : essig14

    Bbg 1. Staying light for a comp this weekend. Fittest in central pa. Won the open for it!

    155- 175-185-195-205

    2. 165. 10 reps

    Strength:
    1a. Off 375

    1b. All fast sets of 5. Love this part of the program

  27. BBG 165/175/185/195(4,1)/205 (3/2)

    8@155

    S/S
    A off 375
    B took it easy on these with 2 sets of 4.

    Con
    190 core felt gone the the mu’s

  28. BBG:

    1) 185 – 195 – 205 – 215 – 225(1)
    *Dropped all reps.

    2) 6 @ 175#

    Strength/Skill:

    1a) Off 405# (1/3 on second set at 85%)
    1b) 20 – 20 – 17 – 12 (5s for the first two; shit thereafter. Should have done smaller sets.)

    Conditioning:
    184 — T2B kill me (5, then singles; doesn’t matter how big/small of a set I do, I’m at singles after one.)

  29. 5 UB T&G Power Clean & Push Jerks 165, 185, 195, 205, 215×2 and finished the remaining 3 as singles. For some reason I thought I could achieve the same weight as we did two weeks ago, but that was at 3 reps…
    2) Had my mind on the wod and totally forgot to do this portion…my bad
    1a) Did front squats instead of back squats-front rack position feels terrible lately went 260, 275, 292 for 2 sets, 260
    1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – (sets of 5 for the first two sets, then 5, 5, 3, 3, 2, 2 and finally 5, 5×3)
    14.4
    Forth time doing this wod!
    First time wasn’t filmed got somewhere around 224 on the Friday night
    Rested Monday morning got 231 didn’t film it…ended up needing to submit a video top 40 or whatever that number was last year.
    Filmed my worst performance which was 214
    Took Rudy’s advice on the approach from the video and got 232 reps, here are the splits.
    60 cal row 3:07, 50 TTB 2:41, 40 WB 1:32, 30 Cleans 2:22, MU (sets of 5) 2:58 and got back to the rower with a miserable 2 minutes left and got 32 calories.

  30. bbg
    1) 110,120,130,140,150(some singles)
    2) 120-8

    S/s
    1a) 165, 190, 200, 200, 175
    1b) done

    Conditioning
    165(+5)
    Rows not done on c2, and I think that makes a difference. I may have done 10 extra wall balls, I lost count. If I could string ttb I’m sure this would improve even more, but happy that I improved.

  31. M/age 48/bodyweight 155

    AM: Incline press x4: 40-50-60-60-60
    Back squatx5/ 20 sHSPU
    221-253-268-268-253

    PM:
    Connectivity:
    seated hamstring stretch, 2×45 hollow, 2×45 hand and feet hollow, 3×5 pull up levers
    PC&PJ: 135-140-145-155 all UB, then 165 1’s.
    ME: 9 @ 125

    14.4 redo: 192 = 12 MU. That’s -1 from last week, but after all those HSPU and sHSPU, I am ok with a score good enough for 25-21st place worldwide in my age group.

    Still need to figure out how to suck less at rowing. Took me 4 minutes to do the 60 cal. TTB in 5×10, WB 21-12-7, pc in quick singles.

  32. M/29/160/ Califirnia Region
    14.4
    192 reps. (-1 from last years open)
    Got off the rower at 3:12. Wtf! Day dreaming I guess. Something like :30 slower on the rower.

  33. My job sucks ass right now working till 9 every night of the week so training has taken a hit. I wanted to give 14.4 a go though to see how I have been progressing so I got to the gym at 10 pm warmed up quickly and hit it solo.

    214 reps, which is a 17 rep improvement from the open. I was happy with my score given the circumstances knowing that had it been an open workout with a gym full of people I could have gotten some more cals for sure.

    EJ = Evan Jacobson
    Central East

  34. 1. 185, 195, 205, 215, 225
    – 8 @ 185, pussed out.

    2. Squats done lighter due to knee tendinitis. Hspu done.

    14.4 – 266 – 6 toes to bar. 13 rep improvement from last year.
    Row 2:20
    Toes to bar: 30-11-9
    Wall balls unbroken
    Cleans in fast sets of 3
    4×5 muscle ups.
    A little over 3 minutes left

  35. BBG
    185-195-205-205-205

    Strength
    265-305-325-325-285
    done in sets of 4

    Condtioning
    1+8
    (199 last year)

  36. Good thing about being a day behind is reading all this quality above. People are gettin’ hype (said in Richard Sherman voice with that face at the end of the Superbowl.)

    BBG
    160
    135×7

    Strength
    off 285
    done in sets of 5, kipped the last 2 reps. I hate HSPU.

    Cond
    183 +1. Thought i’d do better but I’ll take it considering all the other stuff in the 90 minutes i had this AM.

  37. 31/M/175#/5’9″/East Region
    IG: goalie858

    LOVING the agressiveness and passion going on here!

    BBG:
    1) 165(T&G)/175(T&G)/185(T&G)/195(3/1’s)/205#(1’s)
    2) 9@165#

    STRENGTH/SKILL:
    1a) Done off of 350# and it felt like CAKE!!!
    1b) Done with sets of 5 and were fairly easy

    COND:
    200!!!!!!!!!!!!

    This is a 10 rep increase from the Open. I wanted 200 so bad but then after reading all of the chirpping going on about guys “cheating” to get back to the rower I wanted it even more. I followed the majority of the pacing that Rudy prescribed except WB’s went 20/10/10. Got to MU’s with 3:30 left and ended almost right at the cap with my 20th and after I dove to touch the rower just stay say I did (yea wanted it THAT bad). I am by no means one of the top guys on this site so I can defiantly see many of them getting 1+ rds of this workout (i.e. this program is breading monsters)!

  38. Peter Foster (tried to change my name above but now I fell into the “awaiting moderation death trap” so just added it here)
    31/M/175#/5’9″/East Region
    IG: goalie858

    LOVING the aggressiveness and passion going on here!

    BBG:
    1) 165(T&G)/175(T&G)/185(T&G)/195(3/1’s)/205#(1’s)
    2) 9@165#

    STRENGTH/SKILL:
    1a) Done off of 350# and it felt like CAKE!!!
    1b) Done with sets of 5 and were fairly easy

    COND:
    200!!!!!!!!!!!!

    This is a 10 rep increase from the Open. I wanted 200 so bad but then after reading all of the chirping going on about guys “cheating” to get back to the rower I wanted it even more. I followed the majority of the pacing that Rudy prescribed except WB’s went 20/10/10. Got to MU’s with 3:30 left and ended almost right at the cap with my 20th and after I dove to touch the rower just stay say I did (yea wanted it THAT bad). I am by no means one of the top guys on this site so I can defiantly see many of them getting 1+ rds of this workout (i.e. this program is breading monsters)!

  39. BBG:
    75-80-85-90-95 (failed on the 3rd rep, dropped to 85 to finish out the set)

    S/S
    135-155-165-165-145 (The 165 came up much easier than I expected)
    HSPU (w. abmat) in sets of 2/3 (ugly)

    Conditioning (first attempt at this, erg resistance was entirely too low and wasted A LOT of time…maybe I should have listened to Pete Foster…but didn’t want to give him the satisfaction…joke is on me though…
    total of 157…#strugglecity …I apparently need to work on my listening skills…

  40. Strength/Skill
    1a.) done to low box (hips at parallel) off 400# Training Max
    1b.) done all sets of 5

    Cond
    191, -1
    No warm up. Sucking wind the whole time. I suck.

  41. Kelly Madden / N. Central (Central now I guess)/ M, 34 5’8″ 176

    BBG: Every 1:30 for 6:00 (5 total sets)- 195/200/205/205/210×3,

    2) 165×9

    Strength/Skill *Sequence ends on 5th set of BS: off 480

    1a) 335/385/415/415/365

    1b) Done, UB setsx3. Felt these a bit in the wod on my lock out.

    Conditioning: 198, +5. Did not meet goal of getting back to rower. Missed last muscle up attempt with 4 seconds left. Had some pacing issues on TTB went in sets of 5 just hit me a bit harder on cleans than expected. I believe I can fix this and get back to rower with 30-45 sec left to hit some cals

    Complete as many rounds and repetitions as possible in 14 minutes of:

    60 Calorie Row : 2:58
    50 TTB: 2:45
    40 Wall Ball 20/14# (10′ target men): 1:40
    30 Power Cleans 135#: 2:48
    20 Muscle-Ups

  42. Kelly Madden / N. Central (Central now I guess)/ M, 34 5’8″ 176. Says awaiting moderation when I put full name in

    BBG: Every 1:30 for 6:00 (5 total sets)- 195/200/205/205/210×3,

    2) 165×9

    Strength/Skill *Sequence ends on 5th set of BS: off 480

    1a) 335/385/415/415/365

    1b) Done, UB setsx3. Felt these a bit in the wod on my lock out.

    Conditioning: 198, +5. Did not meet goal of getting back to rower. Missed last muscle up attempt with 4 seconds left. Had some pacing issues on TTB went in sets of 5 just hit me a bit harder on cleans than expected. I believe I can fix this and get back to rower with 30-45 sec left to hit some cals

    Complete as many rounds and repetitions as possible in 14 minutes of:

    60 Calorie Row : 2:58
    50 TTB: 2:45
    40 Wall Ball 20# (10′ target men): 1:40
    30 Power Cleans 135#: 2:48
    20 Muscle-Ups

  43. Did some shoulder mobility and connectivity drills.
    Bbg: 1. Every 1:30 for 6 min t and g P. Clean and push jerk(went lighter to test shoulder): 30-40-50-50-50kg
    2. Didn’t do the max effort set.
    1a. Back squat: 87.5-100-107.5-107.5-95kg
    1b. 4 x Did kipping and 15 in sets of 3.
    3.Cond: ran out of time.

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