121108 Active Recovery

Row 5K
Time: 21.08

10 45# KB Turkish Getup (5 per side)
15 45# KB swings
20 45# KB snatch (10 per side)
12 bar dips

121107 1RM Jerk

BB Gymnastics
20 minutes to establish a 1RM Jerk.
215# (split)

Conditioning
5 Rope Climbs 15′ (subbed towel pull-ups 5:climb)
20 Wall Ball 20/14# (subbed 2x10#DB thruster)
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#
For time.
Time: 21:32

Was without some equipment today so I had to sub some things. Towel pull-ups smoked my grip. Took a few reps of the snatch to hit my groove. 1st rep failed. Once I got to the second round they were UB each round.

121106 Outlaw Open Workout #3

5 minutes to establish a Max Height Box Jump. -then (no break)

12-9-6 of:
Muscle-Ups (blue bands)
Front Squats @ 250# (170#)
For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats. -then (immediately at completion of the WOD, or when the 10 minute cap is reached)

5 minutes to establish a Max Height Box Jump.

Scores:
Box Jump 1 43" (PR)
Hit time cap. Completed through 6 muscle ups
Box Jump 2 46" (PR)

Personal Records

Weighted Pull-up

1RM
(130526: 50)

Power Clean

3RM
(121104: 185)

Push Press

1RM
(121104: 165)

Ring Dips

(121104: 12)

Box Jump

(121106: 46")

Split Jerk

1RM
(121013: 215#)

Snatch

1RM
(120905: 150)

Clean & Jerk

1RM
(121018: 205, 130308: 210)

Bench Press

1RM
130114: 225
130430: 230
130514: 235
140806: 220

Shoulder Press

1RM
140809: 150

Rowing

5K
(130131: 21:30)

Double Unders

(130311: 30, 130315: 43)

Front Squat

1RM
(130315: 215)

High Bar Back Squat

1RM
130430(a2g legit): 230
130913: 240
140804: 270

Deadlift

1RM
140808: 335

Amanda

140905: blue band, 95#=6:49

Helen

140912: 11:51

121104 800m & maxes

Buy in:
foam rolling
KB swings
shoulder mob
power clean practice

Strength:
Off

Metcon:
12 minutes to:
Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 3RM Power Clean.

12 minutes to: Run 800m – for time.

 With the remainder of the 12 minutes: 3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: Establish a 1RM Push Press.

Scores:
Rd 1: 3:30, 185#
Rd 2: 3:40, 28
Rd 3: 3:45, 165#

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.

121101 KBS, Squat Clean Thrusters & Burpees

Buy in:
5 min stationary bike

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: 18:35

Only had time for 3 rounds and that was bad enough. 5 would have been awful.