Tuesday- 07/31/12- Oly Work, Burpee Broad Jump/PU, MWOD 130/365

BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 120515. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

Conditioning
10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups

MWOD 130/365-
http://www.youtube.com/watch?v=lGWdasfPi2I

Monday- 07/30/12- Oly Work, Max MU/Shuttle/KB/Max MU Wod, MWDO 129/365

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning
1 Minute ME Bar Muscle-Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
*Then immediately repeat-
1 Minute ME Bar Muscle-Ups
Score should be reported as total Bar MU & time for the triplet.

MWOD 129/365-
http://www.youtube.com/watch?v=EURick0KUQI

Saturday- -07/28/12- Max Snatch/C&J, HSPU/HPC/DU Wod, MWOD 128/365

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean & Jerk.

Notes: Treat this like a meet. Warmup to a few heavy singles, including your opener, then plan your attempts wisely. Do not just guess at your lifts. Have a plan in mind before the first lift, then take approximately 2-4 minutes in between attempts. DO NOT allow yourself more than 3 attempts of each lift.

Strength
Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

Conditioning
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
For time.

MWOD 128/365-
http://www.mobilitywod.com/2010/12/episode-128-pelvic-fault-and-back.html

Friday- 07/27/12- Banded DL, Pisto/PU/HR Push up AMRAP, MWOD 127/365

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

MWOD 127/365-
http://www.mobilitywod.com/2010/12/episode127-olympic-gold-mobilization.html

Wednesday- 07/25/12- Power Oly Work, Strength Work, Swimming, MWOD 126/365

BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength
1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.

Conditioning
Swim: 7X50m – Rest 1:1

MWOD 126/365-
http://www.mobilitywod.com/2010/12/episode-126-thinking-through-big.html

Tuesday 07/24/12- Oly from Blocks, Row/KB Snatch, MWOD 125/365

BB Gymnastics
1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%

Notes: Percentage is based off of 120515

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning
For time:
Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

Notes: KB Snatches are total reps of both arms and may apportioned in any manner.

MWOD 125/365-
http://www.mobilitywod.com/2010/12/episode-125-christmas-sparkles.html

Monday 07/23/12- Oly Work, Strength/Skill Work, MWOD 124/365

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders

Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.

MWOD 124/365-
http://www.mobilitywod.com/2010/12/episode-124-taking-care-of-ankle.html

Sunday 07/22/12- Rest Day, MWOD 123/365

MWOD 123/365-
http://www.mobilitywod.com/2010/12/episode-123-novel-hip-and-back-mobs.html

Saturday- 07/21/12- Max Snatch/CJ, Fran, MWOD 122/365

BB Gymnastics
Take as long as you’d like to establish:
1) 1RM Snatch
2) 1RM Clean & Jerk

Notes: These are from the floor. If you take more than 30 minutes to complete the Snatch, the recommendation is to rest a half hour before starting the Clean & Jerk. If this is not possible, then try to limit yourself to 15 minutes to complete the Snatch testing.

Conditioning
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
For time.

MWOD 122/365-
http://www.mobilitywod.com/2010/12/episode-122-better-muscle-upping.html

Saturday- 07/14/12- Snatch & CJ Work, PC/DU/Thruster Wod, MWOD 121/365

BB Gymnastics
1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed

Strength
5X2 High Bar Back Squat @ 90% – rest 90 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.

MWOD 121/365-
http://www.mobilitywod.com/2010/12/episode-121-working-on-global.html

Friday- 07/13/12- Jerk Work, Run/PU Intervals, MWOD 120/365

BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning
4 rounds for total working time of:
Run 400m
20 Pullups
*Rest 1:1 between each round.

MWOD 120/365-
http://www.mobilitywod.com/2010/12/episode-120-ten-minute-squat-test-4.html

Wednesday- 07/11/12, Snatch Work, Strength/Skill Work, MWOD 119/365

BB Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

MWOD 119/365-  http://www.mobilitywod.com/2010/12/episode-119-most-embarrassing-hip.html

Tuesday- 07/10/12- C&J work, Run/KB Snatch Wod, MWOD 118/365

BB Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning
Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time.

MWOD-
http://www.youtube.com/watch?v=BaePO6wQBtk

Monday- 07/09/12- Snatch Work, MU/Burpee/DL Intervals, MWOD 117/365

BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1


MWOD 117/365-
http://www.youtube.com/watch?feature=endscreen&NR=1&v=OFGbTAR0Xgo

Sunday- 07/08/12- Rest Day, MWOD 116/365

MWOD 116/365-
http://www.mobilitywod.com/2010/12/episode-116-shoulder-surgery-take.html

Saturday- 07/07/12- Snatch/C&J Work, 2012 Games Wod (Split Snatch, Bar MU, Run), MWOD 115/365

BB Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
*We need your help on this one. You are a large test group of competent athletes, so it’s time to earn your keep. I need all the data I can get from your performance of this WOD. If you can get video, get video. Make sure your reps are perfect, then—if you finish fairly quickly (6-10 minute range)—send me your data and thoughts at rudy@outlawcrossfit.com. If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.

3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
Run 400M
*13 minute time cap.

MWOD 115/365-
http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html

Friday- 07/06/12- Jerk Work, Dynamic Deads, Row Intervals, MWOD 114/365

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

MWOD 114/365-
http://www.mobilitywod.com/2010/12/episode-114-sliding-surface.html

Tuesday- 07/03/12- Clean Work, 2 min AMRAPS, MWOD 113/365

BB Gymnastics
1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

MWOD 113/365-
http://www.mobilitywod.com/2010/12/episode-113-improving-squatting.html

Monday- 07/02/12- Snatch Work, KB thruster/Shuttle Intervals, MWOD 112/365

BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X10 Strict T2B – rest 60 sec.
Conditioning
7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

MWOD 112/365-
http://www.youtube.com/watch?v=gZJ2Wz0K04w