150804 - The Outlaw WayThe Outlaw Way

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WOD 150804:

BBG

1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to roughly 85% and concentrate on pausing in a perfect hang position

2) 5X2 Split Jerk (with 3 count OH hold in split) – stay below 85% and concentrate on weight being distributed evenly in the OH split position

Strength

1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec.

1b) 4X8 Weighted GH Raise – heaviest possible, rest 90 sec.

Conditioning

For calories and reps:

2:00 ME Row for Calories
1:00 UB Plank Hold
1:00 Rest
2:00 ME KB Swings 24/16kg
1:00 UB Plank Hold
1:00 Rest
2:00 ME Double-Unders
1:00 UB Plank Hold
1:00 Rest
2:00 ME Wall Balls 20/14#
1:00 UB Plank Hold
1:00 Rest

*There is no penalty for breaking the plank holds. Except the eternal shame of knowing you’re a failure.

12 thoughts on “150804”

hands hollow plank

BBG:
1) 155, 165, 175, 185, 195#
2) 185, 195, 205, 215, 215#

Strength;
1a) 55#
1b) 25#

Conditioning: 34, 57, 196, 39 (326 reps total). Wall balls felt so hard after everything else today

BBG
A. 185,205,215,225,235
B. 185, 205, 215, 225, 240

Cond
38 cals
40 kb swings
90 du
45 wall balls

BBG:
1)Up to 215
2)Up to 205….I definitely need work on stabilization in the split, this cycle I’m hoping will help out a ton!

Strength/Skill:
1a)#44
1b) #35

**interesting strength/skill for this cycle….no squatting? those TGUs had me winded haha

Conditioning: Different

Cals – 49
KB – 65
DU – 143
WB – 51
all planks UB except last one -__-
….I failed..

M/29/5’6″/185
BBG
1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to roughly 85% and concentrate on pausing in a perfect hang position
(155, 185, 205, 215, 225)

2) 5X2 Split Jerk (with 3 count OH hold in split) – stay below 85% and concentrate on weight being distributed evenly in the OH split position
(155, 185, 205, 215, 225)
*after cleans

Strength
1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec.
(35#)

1b) 4X8 Weighted GH Raise – heaviest possible, rest 90 sec.
(15#)

Conditioning
For calories and reps: (276)
2:00 ME Row for Calories (44)
1:00 UB Plank Hold
1:00 Rest
2:00 ME KB Swings 24/16kg (50)
1:00 UB Plank Hold
1:00 Rest
2:00 ME Double-Unders (130)
1:00 UB Plank Hold
1:00 Rest
2:00 ME Wall Balls 20/14# (52)
1:00 UB Plank Hold
1:00 Rest

*There is no penalty for breaking the plank holds. Except the eternal shame of knowing you’re a failure. — 276

BBG
195/205/225/240/255/275

185/205/215/220/235

Strength

35/25

Conditioning

39 cals
50 kbs
143 du
50 wb
planks ub

Bbg: 1) 215
2) 235
Strength: 1a)40lb dumbbell
1b) 5 sec eccentric x6
Conditioning: no time

On a different strength cycle but did the metcon:

Row:62 cals
KBS: 52
DU: 151
Wall balls: 50
all plank holds ub

m/49/155

Noon workout:
Megan 21-15-9 burpees, kb swings 24kg, DU. 4:19
Death by strict UB hspu: 10. Did round of 11 not UB, and then got 6 on round of 12

PM:
Connectivity: 3 rounds
6 step ups each leg 24inch
6 cross pulls + 15s L on rings
20s L hang on bar

pause clean pull + pause clean – 135-135-145-155-165-175-185-192 = 85%
2 jerks with pause in split: 135-145-155-165-175-185 = 79%

Conditioning:
row 39
kb: 52 – 1 stop
du: 120 – lots of stops, could not get into a rythm
wb: 52 – sets of 5’s was all I could manage
planks: all completely unbroken because I may suck at rowing and wb, but I am not a complete failure.