Archive for September, 2012

Saturday 2012.09.29

September 30, 2012

[Outlaw 120922]

Saturday 60 minute competition.

*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WODs 1&2 (beginning @ 0:00):

WOD 1:

Row 500m
-rest 4 minutes-
Row 500m

For total working time.

Notes: Any damper setting is allowed.

[highlight]1:43.0 / 1:48.0 — 7:31.[/highlight]

WOD 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders

Notes: This time begins immediately when the first 500m Row is completed.

[highlight]150.[/highlight]

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

[highlight]83, 103, 123, 143, 153, 163(FJ.)[/highlight]

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps

*When finished, rest the remainder of the 20 minutes.

[highlight]19:55.  Hells YEAH.[/highlight]

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#
[highlight]2, 2, 2. [/highlight]

WOD 6: 3 X Max Effort Pullups
[highlight]10, 8, 8.[/highlight]

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

[highlight]2 + 12 PP.[/highlight]

Friday 2012.09.28

September 30, 2012

[Outlaw 120921]

BB Gymnastics

EMOM for 10 minutes:
1 Power Snatch + 3 OHS (as fast as possible) @ 90% of [TV 120921].
[highlight]10 mins EMOM @113#.[/highlight]

Strength

1a) 3XME Bench Press @ 85% of [TV 20120912] – rest 75 sec.
[highlight]@130# — 4, 4, 4.[/highlight]

1b) 3XME Strict Pullups @ 75% of [TV 20120912] – rest 75 sec.
[highlight]@0# — 2, 2, 1.[/highlight]

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

[highlight]Arg. Lots of double-unders. Max set 64. A couple sets in the early 60s.[/highlight]
 

Midline (time permitting)

5 minute AMRAP of Strict T2B.

[highlight]50 leg raises on bench.[/highlight]

Wednesday 2012.09.26

September 30, 2012

[Outlaw 120919]

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.
[highlight]108, 113, 118, 118, 123, 123, 128. [/highlight]

2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.
[highlight]123, 133, 138, 143, 148, 153, 158. [/highlight]

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
[highlight](2xblack band, 9′ bar) — 10, 8, 8.[/highlight]

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
[highlight]12kg L, 16kg R. [/highlight]

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
[highlight]72#. [/highlight]

1d) 3X8 Good Mornings – heavy, rest 30 sec.
[highlight]115#.[/highlight]

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

Tuesday 2012.09.25

September 30, 2012

[Outlaw 120918]

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
[highlight]113×2, 123×2, 133×2, 143×2, 143×2, 153(1,F), 153(F,1) [/highlight]

2a) 3X5 Pendlay Row – heavy, rest 60 sec.
[highlight]113×5, 113×5, 113×5[/highlight]

2b) 3X5 Split Press – heavy, rest 60 sec.
[highlight]73×5, 73×5, 73×5.[/highlight]

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
[highlight]145×8, 155×5, 165×5, 165×5, 175×3.[/highlight]

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#

Rest 1:1

[highlight]Skipped — shoulder felt like it would be torn off. Also if I’m going to skip any of them, I’m skipping this one because I <3 IT.[/highlight]

Monday 2012.09.24

September 30, 2012

[Outlaw 120917]

BB Gymnastics

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
[highlight]103×2, 108×2, 113×2, 118(1,F), 118×2, 123×2, 128(1,F). [/highlight]

2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
[highlight]123×2, 133×2, 143×2, 153×3, 163×3, 163×3[/highlight]

2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.
[highlight]115×2, 120×2, 125×2, 130×3, 135(2,F), 135(2,F) < — This fail involved smacking barbell into back of neck, falling over, and almost being knocked out. #WINNING. [/highlight]

Skill

15 minutes Handstand/Handstand Walk practice.
[highlight]Balanced for a while. Tweaked shoulder cartwheeling out of aborted walk attempt. Must figure this out.[/highlight]

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

For time:
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

Notes: KB Thrusters should be performed with 2 KBs.

[highlight]17:15. Ugh. C2B not working.[/highlight]

Saturday 2012.09.22

September 30, 2012

“Bendy”

For time:
40 Sun Salutations
40 T pushups, alternating sides
40 V-ups
40 Headstand Leg Raises
40 feet Wheel Walks
40 each leg Walking Lunges
Splits: time may only be called once in full splits.

Friday 2012.09.21

September 30, 2012

[Outlaw 120914]

BB Gymnastics

1) 7X1 Power Snatch – heaviest possible, rest 60 sec.
[highlight]118, 123, 123, 123, 128, 128F, 128.[/highlight]

2) 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.
[highlight]133, 138, 143, 148, 153, 158FJ, 158FJ.[/highlight]

Conditioning

For time:
7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

[highlight]~12 mins (clock came unplugged)[/highlight]

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

Midline

10 minutes to work up to a 1RM BB Turkish Get-up.
[highlight]65# up and down, both arms; 85# up only, both arms. [/highlight]

Notes: This should be performed as a continuous effort. Once you have performed the movement with both arms, add weight immediately and continue until time expires.

Wednesday 2012.09.19

September 30, 2012

[Outlaw 120912]

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
[highlight]103×2, 103×2, 103×2, 103×2, 103×2.[/highlight]

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
[highlight]123×2, 123×2, 123×2, 123×2, 123×2.[/highlight]

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
[highlight]7, 6, 5 (strict 2xblack band, 9′ bar) [/highlight]

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
[highlight]16kg, 16kg, 16kg [/highlight]

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
[highlight]70, 70, 70 [/highlight]

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
[highlight]300, 300, 300 [/highlight]

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.

Tuesday 2012.09.18

September 30, 2012

[Outlaw 120911]

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
[highlight]123×3/1, 128×3/1, 128×3/FJ, 133×3/1, 133×3/FJ, 138×3/FJ, (138PC+J,) 143×3/FJ, (143PC+J) [/highlight]

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
[highlight]143, 153, 158, 163, 173, 183 (bonus round.)[/highlight]

2b) 5X3 Push Press – heaviest possible, rest 60 sec.
[highlight]95, 105, 115, 120, 125 (2,F) [/highlight]

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
[highlight]145×8. 145×8. 155×5. 155×5. 165×5.[/highlight]

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Courtesy of compWOD

5-4-3-2-1 reps for time:

Clean & Jerk 185/120#
Muscle-Ups

[highlight]5:56.  Subbed 1 C2B + 1 straight bar dip, tiny-red-banded per muscle-up.[/highlight]

 

Monday 2012.09.17

September 30, 2012

[Outlaw 120910]

BB Gymnastics

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
[highlight]93, 98, 103, 108, 113, 118, 123F, 123.[/highlight]

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO
[highlight]143×3, 153×3, 163×3, 163×3, 173×3. [/highlight]

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.
[highlight]115×3, 115×2/F, 120×3, 120×3, 125×3.[/highlight]

Skill

10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)

[highlight]Not overly successful. Can freestand for a while but can’t touch shoulders that way without falling over.[/highlight]

Conditioning

3 rounds for time of:

14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk

[highlight]20:03. Subbed hand lifts at wall for handstand walk; 20″ box.  Ugly.[/highlight]