130618 Outlaw WOD

Warm up:
5 min DROMs
10 burpees
5 DB swings
4 HSPU
4 Pull-ups

Metcon:
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard) (scaled head 2 platform)
12 Pullups
Rest 1:1
Time:  14:11

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

130308 Clean & Jerk

Buy in:
3:30 jump rope
5 min
Burgener warm-up

Strength:
15 minutes to establish a 1RM Clean & Jerk.
210# (Power Clean) PR!

Metcon:
3 rounds for total reps of:
1 min ME Front Squats 135#
1 min ME HSPU (3/4 ROM)
1 min ME KBS 24/16kg (50#DB)
1 min ME Pull-ups
*Rest 1 minute after each round.
Total: 142
(R1: 12-6-24-11, R2: 11-5-21-10. R3: 8-6-18-10)

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

Cash out:
10min treadmill walk

121111 Burpees, KBS, Pullups and Thrusters

Buy in:
800m run
5 min DROMs
hip and shoulder mob
KB swings and snatches

Metcon:
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg (70# DB)
15 C2B Pullups
10 Thrusters 135/95# (95#)
Time: 18:48

Cash out:
20 Rotational Medball (20#) tosses
20 Medball (20#) situps

121102 KBS, Squat Clean Thrusters & Burpees

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder mob

Strength:
Off

Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 40:50

Did this again out of guilt for not doing the whole thing yesterday. And I was right: 5 rounds was pretty awful.

121026 3-Position-Snatch

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength:
7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect, rest 60 sec.
115#

Metcon:
50 KB Swings 32/24kg (70# DB)
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg
For time.
Time: 14:38

Cash out:
5 min stationary bike

121010 Hang Clean and Push Press

Buy in:
5 min stationary bike
5 min DROMs
10 OHS
Pull ups: 4 x EMOM for 10 min

Strength:
Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
Based on 175#; 70% = 130#

Metcon:
4 rounds for total working time of:
25 Pushups (hand release)
25 KBS 24/16kg (50# DB)
Rest 1:1
Time: 18:48

Cash out:
10 min on elliptical

MFS:
2/4/2