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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WOD 130626

WOD 130626
Chest/Shoulder Concentration

Strength
Bench Press 5-5-5-5-5
**work past 85% 1RM**
5 Barbell Complex between sets

Strength
Dumbbell Decline Bench 4x8-10
Incline Dumbbell Flys 4x8-10

Powerlift Skill
Strict Shoulder Press 3x5
then
3 Rounds of
AMAP Shoulder Press to
AMAP Push Press

Met-Con
7 Rounds of
7 Thrusters
7 Pull Ups
**Increasing weight of thruster every round**

Cashout
3 Rounds of
12 Deltoid Fly
10 Alternating Side Raises
then
3 Rounds of
25 Shoulder Shrug
**Increasing weight after each round**

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WOD 130625

WOD 130625
Legs Concentration

Strength
Front Squat 5-5-5-5-5-3RM

OLY Skillwork
10 min EMOM
Odd Minutes 2 Bear Complexes
Even Minutes 10 Alternating Pistols

Met-Con
For Time 1-2-3-4-5
Overhead Squat
Bar Muscle Ups

Cashout/AMAP
5 Rounds of
AMAP Back squat at 65% 1RM

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WOD 130624

WOD 130624
Back Concentration

Strength
Deadlift 5-5-5-5-5-3RM

Strength
Weighted Pullups
5 Rounds of
5 light weighted pull ups
5 medium weighted pull ups
5 heavy weighted pull ups

OLY Skillwork
EMOM 6 minutes
3 Power Cleans

Met-Con
For time
1-2-3-4-5-6-7-8-9-10 reps
Power Cleans
30" Box jumps

Cashout/AMAP
Row 1000m

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