The Outlaw Way

In Omnia Paratus

150224

Posted on February 23, 2015 by rudy.coach

Pretty great weekend for Outlaw Barbell. In all three of their first meets, Lauren Truszkowski (58kg), Brock Kirian (94kg), and Madi Mansberger (69kg), put up national qualifying totals. Congrats to the newest Team OBB members, and amazing work – considering they’re all prepping for the Open. Sorry for not having video of Madi, it was Tyminski’s fault.

Also, the Captain PR’d – like a gentleman.

http://instagram.com/p/zdKHBmsLzY/

http://instagram.com/p/zdLC1hsL06/

http://instagram.com/p/zXxhggML_R/

WOD 150224:

BBG

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

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

1b) 4X10 Strict HSPU – rest exactly 90 seconds

Conditioning

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

Row 50 Calories
15 OHS 95/65#
7/5 Muscle-Ups

44 thoughts on “150224”

jon Z on February 24, 2015 at 7:22 am said:

UB T&G Power Clean & Push Jerks @ 70% of arm 160 all UB

1a) Back Squat (based on 1rm squat): 315
1b) 4X10 Strict HSPU – all UB

Conditioning 17:17 all OHS UB, 4 out of 5 sets of MU UB, last one 6/1
Rowing sucked for the last 2 rounds but OHS/MU form felt much improved
- Peter F. on February 24, 2015 at 12:21 pm said:
  
  The conditioning time is UNREAL for 5 rounds at a conversational pace!
  - Chris Strohsahl on February 24, 2015 at 12:29 pm said:
    
    +1
    
    I was assuming this would be almost like Saturday’s 30:00 AMRAP…
    - Peter F. on February 24, 2015 at 1:03 pm said:
      
      Was for me!
      - Shane Coble on February 24, 2015 at 2:18 pm said:
        
        +1
        
        I agree that’s an unreal convo pace… Wait who are we kidding I’m calling bull shit. I did this workout in 32:16 and all but one round of muscle ups unbroken.
- Jeremy Briggs on February 24, 2015 at 2:41 pm said:
  
  Take the new judges course, redo the workout, and get back to us.
  - jon Z on February 25, 2015 at 12:47 am said:
    
    Shit, you all are right. That was a typo it took me 27:17.. 27:17 not 17:17. Fucking thumbs on android
- jon Z on February 25, 2015 at 12:51 am said:
  
  I mean 27:17 for conditioning, not 17:17… fat thumbs, WHOOPs. The real Slim Shady is 27:17
rick on February 24, 2015 at 9:21 am said:

M/36/180

BBG: @170

S/S: BS@325 all 3sec pause
HSPU 1)5/5 2)5/3/2 3)3/3/2/2 4)3/2 kipped last 5 🙁

COND:
7RFT: 7WB, 7MBC, 7MB Squats
2′ Rest
7Rds of Cindy
15:32

M/F/S: 4/4/4
#TheOutlawWayAfghanistan
Randall Williams on February 24, 2015 at 9:44 am said:

BBG
Done @ 135#

Strength / skill
1a) off 370#
1b) done all UB

Conditioning later
- Randall Williams on February 24, 2015 at 6:20 pm said:
  
  Conditioning
  25:32 Rx
  -no HR monitor, but never felt out of breath
  -rows 2:45-3:10, the rower is my arch nemesis, that and wall balls
  -OHS UB, felt fast and smooth
  -MU all UB, stayed tight and really focused on straight through the back swing.
Rob Stacy on February 24, 2015 at 10:35 am said:

IG: robstacy4

AM Session

EMOM

1.) 165
2,) 165
3.) 165
4.) 165
5.) 165

Strength

HBBS + HSPU

315×5
HSPUx4x10
Peter F. on February 24, 2015 at 12:35 pm said:

Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858

BBG:
@ 155#

STRENGTH/SKILL
1a) @ 280#
1b) all UB

COND:
27:20
Row: 2:30-2:50
OHS: all UB
MUs: 4/3 and 5/2
Breathing felt awesome and at no point was I out of breath from trying to be a hero!
- Duck on February 24, 2015 at 2:47 pm said:
  
  +1 on the Hero
Bryan McD on February 24, 2015 at 1:13 pm said:

Cleans off 205

Squats off 400
Hspu done

Did different conditioning
21min amrap
60 DU
15 ohs at 95
7 MU

3rds + 75
Workout also included chucking rope across gym, fetching rope, checking to make sure it wasn’t broken, using different rope, and frustration grunts. Needless to say, I’m not “Open ready”.
Alan Moran on February 24, 2015 at 1:24 pm said:

Conditioning
29:14

Row 3:00/3:30
Ohs all unbroken except second round 10+5
Mu’s 2 rounds unbroken, rest 4+3
Bryan Holland on February 24, 2015 at 1:27 pm said:

BBG
155
Strength/Skill
1a) off 375
1b) done UB
Cond
27:55
*wore HR monitor. Maintained 146-150 bpm on row and MUs. HR would spike to 158-160 following OHS then would rest til went under 150 before starting MUs. All OHS and MUs done UB. Felt great today!
Tulle Weisbjerg on February 24, 2015 at 2:06 pm said:

BBG: 40 kg

Strenght:
Back squat: 76 kg
Hspu: 10 / 7+3 / 6+4 / 6+3+1 (used an abmat)

Conditioning:
Did “Bergeron beep test”
Otm for as long as possible…
7 thrusters 75/55
7 pull ups
7 burpees
Did 5+ rounds

Would be interesting to se what some of you guys could manage. It’s a great test but realy hard mentaly and for your lungs…
The benchmark is:
Super elite: +20
Games level athletes: 18+
Regional level athletes: 13+
Open level athletes: 9+

Did only one round of the row/ohs/mu afterwards
- Andrew Porter on February 25, 2015 at 2:39 am said:
  
  Nice work, the beep test is mentally demanding, I think Heppner holds the record with something close to 28 rounds! We have a lot of followers at our gym, most were around your score. We also completed the Open Test last weekend, if it is any consolation I follow Outlaw and beat all the CFNE followers!
- maximuswp16 on February 25, 2015 at 3:59 pm said:
  
  For that bergeron test are those target burpees?
  - Andrew Porter on February 26, 2015 at 3:31 am said:
    
    I think it is just the traditional small hop and clap behind the head.
Rob Stacy on February 24, 2015 at 2:23 pm said:

IG: robstacy4

PM Session

Conditioning

34:00

Muscle ups 4/3, 4/3, 5/2,5/2/,4/3

OHS unbroken

Curious on how I could get it sub 20 not saying it’s impossible just wondering. My heart rate 146-157 bpm spiking during muscle ups above 160.
- jon Z on February 25, 2015 at 12:49 am said:
  
  yeah, I was off by 10 minutes for having fat thumbs! 27:17, no sub 20 here. Apologizes for getting people’s hopes up.
Jeremy Briggs on February 24, 2015 at 2:43 pm said:

BBG
155#

1) @450
2) Yes

Cond. 30:10 (20 cal air assault)
Duck on February 24, 2015 at 2:45 pm said:

BBG
1)Off (210lbs)
145/145/145/150/150

Strength/Skill
Squats off 355lbs
HSPU (15’s + Abmat) All UB, huge improvement on these for me
Conditioning
31:05*
*Did 6 MUs each Round, one hand is still sketchy
Rows 2:30~, OHS UB, MU Mostly 2’s
Ian on February 24, 2015 at 3:01 pm said:

BBG:
135

Strength/Skill:
1a)280
1b)1-3 strict then kipped rest

Conditioning:
3rds in 23:23…..still feeling a bit sick, bad timing and really demotivating!
Rambo on February 24, 2015 at 3:30 pm said:

Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)

BBG: Done at 165

S/S: 1a) off 370
1b) all UB

Cond: Forgot to start timer. Went at easy pace, finished somewhere around 30 min I believe.
Richard Essig on February 24, 2015 at 5:35 pm said:

Conditioning: 26:41. Avg HR 143. Got lazy on the row. Ohs ub & muscle ups 4/3 throughout.
Tyler Hutch on February 24, 2015 at 6:45 pm said:

BBG – 150
300 for squats
HSPU unbroken

2 rounds @ 155 in 14 mins
Jason on February 24, 2015 at 7:40 pm said:

im sorry but what is the 7/5 muscle ups mean?
- Chris Strohsahl on February 24, 2015 at 8:09 pm said:
  
  7 for the guys, 5 for the ladies
Chris Strohsahl on February 24, 2015 at 8:09 pm said:

BBG:

165#

Strength/Skill:

1a) Off 405#
1b) All UB

Conditioning:

33:15

Rows: All just under 3:00
OHS: All UB
MUs: 4/3 (4 sets), 4/2/1
Austin Kemink on February 24, 2015 at 8:46 pm said:

Shift today so only conditioning:

31:08 (HR ~ 151 avg 164 max)
Rows 3:00ish
OHS UB
MU ~ all 4/3
Solomon Granillo on February 24, 2015 at 9:10 pm said:

M/29/160/ California Region
BBG
1. Done at 135

Strength
1. Done at 235
2. Done (all sets UB)

Conditioning
TWT 31:02
Rd1 row 2:43(damper at 7)
Rd2 row 2:51(damper at 6)
Rd3 row 2:59 (damper at 7)
Rd4 row 3:10 (damper at 6)
Rd5 row 3:03 (damper at 7)
MU’s 4/3 all rounds.
OHS UB all rounds.
Average HR 157 (used HR monitor). Felt very comfortable. Never really out of breath. Played with the damper on the rower. At 7 I was having 4-6 less pulls then when the damper was at 6. Heart rate was roughly the same.
Forrest R on February 24, 2015 at 9:34 pm said:

1)150
2a)320
2b)done
Cond-25:05 w/ elevation at 6k. all UB
James porter on February 24, 2015 at 9:53 pm said:

24/m/240lbs
IG: jporter43
1. @185
2. 225 (coming back from a back and hammy injury)
B. 4×10 unbroken

3. 28:21rx
Justin on February 24, 2015 at 10:18 pm said:

bbg
105

S/s
1a) 190
1b) done

No time for conditioning.
Eric R on February 24, 2015 at 11:47 pm said:

Gave the shoulder a rest today. Hit a quick little session at home.

Back Squat done at 75% (260)
Single leg RDL 4×8

Conditioning
20min Airdyne
30sec @ 75% / 30sec @ 50%
Andrew Porter on February 24, 2015 at 11:51 pm said:

5 UB T&G Power Clean & Push Jerks 165
Strength/Skill
A) Back Squat (based on 1rm squat): 325
B) 4X10 Strict HSPU-All Unbroken
5 rounds of 30:26
Row 50 Calories-Leisurely Pace!
15 OHS 95-UB
7 Muscle-Ups-UB
Ryan Trent on February 25, 2015 at 1:05 am said:

Am: did the connectivity drills.
Pm: messed up my time for training so had to cut things down a bit.
BBG: every 1:30 5 sets: 20-30-40-50-50 kg
1a. Back squat: 60-80-90-100-100kg
1b. HSPU: strict: to 10cm foam: sets of 3 to 5:
Cond: did 1 round 9 min. Think will do 3 rounds this morning. It’s a nice work out this.
Ryan Childers on February 25, 2015 at 1:27 am said:

M/31/178

BBG: 135
1a. 260 5×3
1b. 4×10 UB

Conditioning: ~30min…2:30-3:38 row OHS & MU all UB
Shawn Bhatti on February 25, 2015 at 4:31 am said:

1) BBG 205 on all

2a) squats at 315
2b) HSPU at 12 all ub

3) around 31 mins. Row at 2:30 aprx
Caleb Woods on February 25, 2015 at 11:39 am said:

BBG
165

Strength
off 380
hspu done

Conditioning
27:40
maximuswp16 on February 25, 2015 at 4:01 pm said:

Cj 175
Squats 345
Hspus done
Con capped at 20. Too busy on Tuesdays
Subbed 20 KBS+20 box step ups for the rowing
4 rounds in 20min

Comments are closed.

Share this:

44 thoughts on “150224”