120411

 Outlaw

BB Gymnastics
1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.
Conditioning (pain threshold training)

5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

BB Gymnastics
1.  175#
2.  210#
3.  Not enough time

Conditioning: 
28:59 total time (Balls...)

Strength / Work Capacity / Stamina

Deadlift 5-5-5
Worked up to 345#

Then:
3 Rounds for time of:
7 Burpees (each burpee terminates 1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 7:05

Rest 5 hours then:

8 Rounds for time of:
3 Deadlifts @ 315#
10 Box Jumps @ 20"
250m Row

Time: 14:25
------------------------

Report

• WOD TOD: 7:30am / 11:30am / 4pm
• Body: Lats are tight
• Sleep: 8 hours
• Power Lung: 3x10am, 2x10pm
• Fish Oil: 3 teaspoons at lunch, 1 post wod, 3 before at dinner
• Static Stretch: 10 minutes legs
• Foam Roll: light legs for 3 minutes
• MWOD: None

Strength / Work Capacity

Snatch
5x2 @ 145#

Then:
4 TGU each side @ 65# Barbell

Then:
3 Rounds for time of:
250m Row
15 GHD Sit Ups
10 Power Snatch @ 115#

Time: 13:33

Work Capacity

For time:
Row 250m
20 Burpees
15 KTE
Row 250m
15 Burpees
10 KTE
Row 250m
10 Burpees
5 KTE

Time: 9:08

Swim / Work Capacity / Stamina

Combat Sidestroke techniques
Swim 5x50 CSS

Slowest: 1:06
Fastest: 1:01


For time:
Row 100 meters
15 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 500 meters
5 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 100 meters
15 Squat Snatch @ 115#

Time: 19:06

Rest 30 minutes then:
For time:
Run 400m w/ 20# Ball
50 Ring Dips
Run 400m w/ 20# Ball
50 Walking Lunge Steps w/ 45# Plate
Run 400m w/ 20# Ball
50 Ball Slam @ 30#
Run 400m w/ 20# Ball
50 Push Ups
Run 400m w/ 20# Ball
50 Burpees

Time: 26:33

--------------------------------------

Report

• Body: No soreness
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo
  
• Tomorrow's Projection: Rest Day

Strength / Work Capacity / Stamina

Back Squat 5x3

Worked up to 260#

Then:
10-1 for time of:
Ball Slam @ 30#
Box Jumps @ 24"
Shuttle Run

Time: 11:03

Rest 3 hours then:
Complete as many rounds as possible in 30 minutes:
Row 250 (under a 1:50 split)
3 Squat Clean to Thrusters

WOD notes: SCT starts at 135# add 5 pounds each round until 3 failed attempts (total) or 30 minutes.

Rounds completed: 8 *failure on round 9
Worked up to: 170 *3rd failure at 175#

------------------------------------------

Report

• Body: No soreness anywhere
• Sleep: 8 hours
• Nutrition: Almost pure paleo, 2 snacks not so paleo
• Tomorrow's Projection: 1rm Snatch, SoS

IWT

20 Push Press @ 2x 40#
20 Box Jumps @ 30"
2 minute rest
3 rounds
then:
15 Thrusters @ 2x40#
15 Pull Ups
2 minute rest
3 rounds
then:
Row 250 meters
20 Wall Ball @ 20#
2 minute rest
3 rounds

Leg blaster

5 Rounds for time of:
250 meter row
10 Deadlift @ 225#
50 Double Unders

Time: 21:09