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 15...

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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...

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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 VIDEO100′ OH Walking Lunges 45/25# (plate) Score: 3 Rounds + 50' Broad Ju...

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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...

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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 P...

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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 TTB12 DB Push Press 50/35# *Rest...

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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...

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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:...

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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 Rep...

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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...

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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 2:0...

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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 MU...

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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 ...

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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 VIDEO1b) 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 to...

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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 Calories90 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 piec...

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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 G...

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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 20...

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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 10...

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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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