WOD 120829

Strength
1) 10X1 Deadlifts @ 75-80%
385
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85%
265-265-285-285-315-315-315

Strength/Conditioning
1a) 3XME UB + 3 Muscle-Ups
9+3
8+3
9+3

1b) 3X3 Snatch Grip Behind the Neck Press
135-145-135

1c) 3X20 UB KB Snatches
70

1d) 3X10 Reverse Hypers
20

WOD 120828

BB Gymnastics
1) 5X2 Vertical Snatch off High Boxes
155-155-155-155-155

2) 5X2 Vertical Clean off High Boxes
225-225-225-225

Strength

1) 5X5 Back Squats @ 75%
365-365-365-365-365

2) 3X5 Front Squats @ 77.5%
275-275-275-275-275

Conditioning
1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-
1 minute AMRAP of Jerks @ 225/150#

8 Jerks and 84 Burpees

New Goal

Two words.  Outlaw Open.  Have to qualify but here we go.  Check it out on "The Way," http://outlawcoach.wordpress.com/2012/08/27/120828/.

WOD 120827

BB Gymnastics
1) 7X3 Hi-Hang Snatch
175-175-180-180-180-180-180

2) 7X3 Hi-Hang Clean
255-255-255-265-265-275-285 FJ

Strength
1a) 3X8 Weighted Strict Pullups
35-35-35

1b) 3X8 Shoulder Press
135-145-155

Conditioning
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).

46 OHS Reps

1:09 400 M

WOD 120824

BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS
185-185-190-190-200-200-210

2) 7X1 3 Hang Power Cleans + 1 Push Jerk
225-235-245-250-255-260-275F

Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

No stone sets.

16.49

Midline
1a) 3X15 “Strict” GH Raise
20-20-20

1b) 3XME L-Sit Hold
10-11-10

WOD 120822

Strength
1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension
275# and 100# Band Tension

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85%
245-245-265-265-285-285-305

Strength/Conditioning
1a) 3XME UB Ring Dips – rest 30 sec.
12-15-14

1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
55#

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
135-140-145

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
20#

701 Strength 120822

Strength
1) 5x5 Floor Press
225-245-255-265-275

Conditioning
5 RFT
16 Floor Sweepers @ 185
8 Floor Presses @ 185
8 Bar Facing Burpees

11:14

WOD 120814

BB Gymnastics
1) 5X1 Snatch off High Boxes
185-195F-205-205-205

2) 5X1 Clean off High Boxes
295-305-315-320F-320F

Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 20″
15 HSPU
Row 250m

8:20

WOD 120813

BB Gymnastics
1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95%
205-205-205-205-205-205-205-220F-220F-220F

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92%
275-275-275FJ2-275-275-275-275-310F-310

Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS
185-185-185

1b) 3X3 Flat Footed Clean Hi-Pulls
245-245-245

Conditioning
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc)

3 Rounds 50 DU

WOD 120810

Strength
1a) 10X1 3″ Deficit Deadlifts @ 85%
390

1b) 10X1 Incline Bench Press (30-35˚) @ 105%
255

Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  75/55#

2 Rounds 1 Snatch

Midline
1a) 3X10 “Strict” Weighted GH Raise
15-25-25

1b) 3X20 UB GHD Situps

WOD 120809

BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch
185-190-195-195-185-195-205

2) 7X1 1 Power Clean + 2 Push Jerk
250F-225-225-235-245-255-265

Strength
1a) 3XME Strict Pullups
11-10-12
1b) 3XME Deficit HSPU 6/4″
11-10-11
1c) 3X15 Reverse Hypers
20#
1d) 3X5 Snatch Grip Behind the Neck Press
95-105-125

701 Strength 120808

Strength
1) 3X5 Strict Press
185-185-185

Conditioning
5 RFT
200M Row
12 Push Press 120#

6:36

WOD 120807

BB Gymnastics
1) 5X2 Snatch off High Boxes
185-205-205-205-205

2) 5X2 Clean off High Boxes
255-275-285-295-300

Strength
1) 4X8 Back Squats @ 80%
345-345-345-345

2) 5X2 Pause Front Squats
295-305-315-325-335

Conditioning
20 minute AMRAP of:
Sub 100' 45# Plate Push for 100′ Prowler Push 165/125#
5 Rope Climbs 15′

3 Rounds 4 Climbs

WOD 120806

BB Gymnastics
1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80%
185-185-185-195-210-220-220F-220-220-220-195-195

2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75%
230-230-230-245-260-275-275-275-275-275-245-245

Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS
185-185-185

1b) 3X5 Flat Footed Hang Clean Hi-Pulls
165-165-165

Conditioning
1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups

28-84-20=132

WOD 120804

BB Gymnastics
1) 1RM Snatch
240

2) 1RM Clean and Jerk
315

Strength
EMOM for 7 minutes:
3 HBBS @ 85%
355

Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk

8:54

WOD 120803

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension
245# and 125 Band

1b) 5X5 Incline Bench Press (30-35˚)
205-210-215-225-235

Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

11:09

Midline
1a) 3X20 “Strict” GH Raise

1b) 3XME Strict T2B

WOD 120801

BB Gymnastics
1) 5X2 Power Snatch
160-165-170-175-190

2) 5X2 Power Clean + Push Jerk
225-235-240-245-250

Strength
1a) 3X8 Good Mornings
95-95-95

1b) 3X8 Reverse Hypers
25-25-25

1c) 3X8 DB Seated Strict Press
60-60-60

Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories

12:20

701 Strength 120801

Strength
1) 5X5 Dead Lift
315-365-385-405-415

Conditioning
4 RFT
8 Dead Lift @ 70% of Last Set = 295
16 HRPU
200 M Sprint

9:33