November 28 2012

Bring your training log tonight!

Training Log Burpee Penalties:
15: haven't updated since last week
30: havent updated since last month
60: dont have a training log

Why you ask? Because smart athletes log their workouts and if we aren't going to work smart, then I guess we have to work hard (hence the burpees)

Today is an all strength day, so man-up

Strength:
Every 45s for 5 minutes:
1 power snatch + 1 hang power snatch @ 70%
**do the same thing with the clean

Then

4 Rounds NOT for time:
3x 3-stop snatch pulls
5x Hang clean high pulls
5x Split press

Results November 27 2012

November 27 2012

With inclement weather, be cautious and take your time getting into the gym today (leave early if possible to allow yourself time to get in)

Strength: Back Squat
Every 30s for 4min.- 1rep @ 85%
Rest 2 min.
Every 60s for 4min. -1rep @ 90%

WOD
2min max row (cal)

Rest 1 min.

AMRAP 4 min:
15x HR Pushups
10x Toes-to-Bar

Rest 1 min.

AMRAP 4 min;
15x Jumping Squats 45#
10x Pullups

Rest 1 min

2 min max row (cal)

Results November 26 2012

November 25 2012

I hope everyone had a great thanksgiving. Come by the gym tonight at 8 to test your olympic lifting prowess.

20 minutes to find 1rm snatch
20 minutes to find 1rm clean & jerk

November 21 2012

Strength:
4 Rounds, not for time:
3x 3-stop snatch pulls
5x Pendlay row
5x Split Press

WOD
Either:
Row: 3x 1k, rest 1:1, 30 burpee penalty
Run: 4x 800, rest 1:1, 25 burpee penalty

November 20, 2012

Strength:
1.25 Front Squat 7x2, 60s rest

WOD
Row 200m
9x Muscleup sub
9x Power Snatch (115/75)
Row 200m
7x Muscleup sub
7x Power Snatch (115/75)
Row 200m
5x Muscleup sub
5x Power Snatch (115/75)
Row 200m

November 19th 2012

Strength:
Perfect Form Squat Snatches

WOD
15x Single Hand Pullups
10x Wallballs
12x Single Hand Pullups
15x Wallballs
9x Single Hand Pullups
20x Wallballs
6x Single Hand Pullups
25x Wallballs
3x Single Hand Pullups
30x Wallballs

Results November 16 2012

November 16 2012

Strength:
Deadlift 1 rep every 15s for 5 minutes
Bench Pres 7x2

WOD
3 Rounds of:
7x C2B Pullup/ Ring Dip
14x Thruster (115/75)
21x Weighted Abmat Situps

November 15 2013

Rest day

At ease, tomorrow we'll be back at it

November 14th 2012

Strength:
3 Rounds NOT for time
5x Jumping Goodmorning
5x Pendlay Row
5x Seated Press

WOD:
7x Run 200m

November 13 2012

Strength: Snatch2 reps EMOM 10

WOD:
90s max DU's
Run 1000m
100x DU's
Run 500m
50x DU's

November 12 2012

Strength: Back Squat 5-4-3-2-1

WOD
3 Rounds of:
5x Jump Complex
25x KB Swings (2/1.5)
5x Jump Complex
25x Pullups
**Rest 1:1

November 9 2012

Today will be a brief departure from outlaw, why? Because we pretty much don't have any of the equipment to make it happen. So today we're doing something different. We're going to do a mini-competition. Show up early to warm up and hear the movement standards

Event 1
5 min AMRAP:
Squat Clean & Jerk (165/110)

Event 2
10 min AMRAP:
30x Double Unders
15x Power Snatch (75/55)

Results November 7 2012

November 7 2012

Strength:
3x8 Jumping Goodmornings
3x8 SL Deadlift
3x8 Seated Press

WOD:
3 Rounds of:
50x Double Unders
25x Burpees

Results November 6 2012

November 6th 2012

Yesterday Jag won in the battle of the J's.

Strength:
Hang Clean&Jerk 7x1 (heavy)
Pause Front Squats 5x2 (heavier)

WOD
7 min. AMRAP
50x Double Unders
15x HSPUs

November 5th 2012

Dress warm today

Strength: Snatch Practice

WOD:
3 Rounds of:
10x Burpees to target
20x Kb Swing (2/1.5)
10x C2B Pullups
10x Thrusters (115/75)