WOD 130731

WOD 130731

Strength
Overhead Press 5x3
95#, 105#, 115#, 125# ( 3RM PR), 135# (1RM PR)

MetCon
CrossFit Open Workout 13.1
17 Min AMRAP
40 Burpees
30 Snatches 75#
30 Burpees
30 Snatches 135#
20 Burpees
30 Snatches 165#
10 Burpees
Max Rep Snatches 205#

Score: 163
**Last tested score at 154**

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WOD 130730

WOD 130730

Warm Up
Row 35 calories

Smolov
6x6 HBBS (High Bar Back Squat) @ 205#

MetCon

4 Rounds of

Ring Support 30 secs

Max Rep Ring Dips 30 secs

Rest 1:00

Handstand Hold 30 secs

Max Rep Handstand Push Ups 30 sec (Can be substituted for for 70% bodyweight)

Rest 1:00

Score: 12/8, 12/7, 12/5, 10/3 **Ring support & HS hold unbroken**

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WOD 130727

WOD 130727

Smolov
10x3 at 240#
**did sets 7 & 8 @ 215# and set 9 @ 225#**

Strength
15 mins to establish 1RM Clean and Jerk
205#, failed @ 225#

MetCon
3 Rounds For Time
10 KBS at 53#
10 Front Squats with KB right hand
Right Handed Farmers Walk
10 KBS
10 Front Squats with KB at left hand
Left Handed Farmers Walk

**3 Burpee penalty for everytime KB hits the floor**

Time 9:39

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WOD 130726

WOD 130726

**Taken from Outlaw 130703**

Smolov 2/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

225#

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

Score: 3 Rounds + 50' Broad Jump

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WOD 130725

WOD 130725

MetCon 1
"Grace"
30 Clean and Jerk 115#
Time 2:32

MetCon 2
For Time
20 Front Squats 185#
30 Box Jumps 30"
40 KBS 72#
50 Wall Ball 20#
Time 13:39

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WOD 130724

WOD 130724

Strength
7x1 Barbell Complex 135#
1 Deadlift
1 Power Clean
3 Front Squats

MetCon
"Grace"
30 Clean and Jerk 135# For Time
Time: 3:32 PR**

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WOD 130723

WOD 130723
*Taken from Outlaw 130625*

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 secondsBBG

135#, 155#, 175#, 195#, 185#, 175#, 155# **No Failed Reps**

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO

135#, 95#, 95#, 115#

1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

135#, 95#, 115#, 95#

Conditioning

3 rounds for total reps of:

1:00 ME Deficit HSPU 4/3″

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

*Rest 1:00

Score: 16/1 Rd+ 6 T2B, 11/1 Rd+ 6 T2B, 9/1 Rd+8 T2B

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.

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WOD 130722

WOD 130722

*based off The Outlaw Way 130624*

Warm Up
Row 50 calories

Strength
7x1 Squat Snatch + Snatch Balance
**Work up to heaviest possible**
95#, 115#, 120#, 125#, 130#, 130#, 130#

Smolov
6x6 HBBS (High bar back squat) @ 191.5#
Did first 2 sets @ 195# then 205#

MetCon
9 min AMRAP
3 Back Squat to Jerk
6 Ball Slams 30#
9 Burpee Box Jumps
Score: 4 Rounds

Cashout
5 Rounds For Time
10 T2B (Toes 2 Bar)
20 Double Unders
Time: 6:32

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WOD 130720

WOD 130622

Strength

Smolov 1/4  (10x3 230)

 rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

145#

2) 15 Minutes to establish a 1RM Clean & Jerk.

220# PR

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

8:42

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WOD 130718

WOD 130621

Strength

Smolov 1/3 (8x4 215)

rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.

Used 20kg - 65 Reps.

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WOD 130717 Part II

WOD 130717 Part II

Strength
1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.


Snatch Max 155#, EMOM @ 135#
Clean and Jerk Max 205#, EMOM at 165#
Weighted Strict Pullups - 35#, 35#, 45#, 55#

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WOD 130717

WOD 130717

Warm Up
Run 1600 meters
1.5% incline

Smolov
7x5 @ 205#

Strength
Ab Machine 6x6 @ BW
12 alternating lunges

Cashout
Row 250 meters on the 2:00x8

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WOD 130715 Part II

WOD 130618

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
135#, 155#, 175#, 185#, 195#

Strength

1a) 5X4 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.DEMO VIDEO
135#, 155#, 175#, 185#, 205#

Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

Score: 10 MUs/ 2Rounds + 25DU/ 5 MUs

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WOD 130715

WOD 130715

Smolov Jr.
1/1 (Week 1/Day 1)
6x6 190#

Strength
6x6 Strict shoulder press 95#
3 Chest 2 Bar between each set

MetCon
3 Rounds of
7 Thrusters 115#
7 Strict Pull ups
then

3 Rounds of
5 Thrusters 115#
5 Strict Pull Ups
then

3 Rounds of
3 Thrusters 115#
3 Strict Pull Ups


Cashout
1000m Row

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The Outlaw Way Day 14

WOD 130702

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

60 C2B Pullups for time*

*EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)

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The Outlaw Way Day 1

WOD 130617

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 1/1 

(6x6 190)

HBBS 6X6 @ 70% – rest at least 2 minutes

Conditioning

15 rounds for total calories of:

30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE

*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

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WOD 130704 - Happy Fourth of July

WOD 130704 - Happy Fourth of July

Smolov
Lunges 1x8 (95) 1x8 (115) 1x8 (125)

Stength
Snatch Complex 2x3
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Snatch Grip Push Press
- OHS
- Hang Snatch

EMOM 7 Minutes 3 Snatches (115)

MetCon
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pull Ups
Box Jumps GHD

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WOD 130703

WOD 130703

Smolov
Back Squat 4x5 (185), 1x3 (200), 2x2 (210), 1x1 (240)

MetCon
For Time
30 Dips
10 Ball Slams 30#
20 Dips
20 Ball Slams
10 Dips
30 Ball Slams
Row 2000m

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WOD 130602

WOD 130602

SMOLOV
Back Squat 3x8 (170#), 1x5 (185), 2x2 (200), 1x1 (210)

Strength
Bench Press 5x5
Incline Dumbbell 4x8

MetCon
5 Rounds of
30 Sec Burpees
      30 Sec Rest
30 Sec KB Swing
     30 Sec Rest
30 Sec T2B
     30 Sec Rest

Cashout
Row 1000m

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WOD 130701

WOD 130701

Strength
Smolov Squat Cycle
Back Squat 3x8, 1x5, 2x2, 1x1

MetCon
For Time
5-4-3-2-1 Muscle Ups
1-2-3-4-5 Deadlift

Skillwork
100 Double Unders

Cashout
Row 1000m

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