WOD 130506:

7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

-then-

10 minute AMRAP of:

6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 75/55#
60 Double-Unders

Caitlin Vodopia – new Outlaw gym record (in house athlete) Snatch of 150#:

WOD 130503:

7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

-then-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

WOD 130501:

7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

-then-

6 rounds for total working time of:

20 KBS 24/16kg
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

WOD 130430:

5X5 Tempo HBBS @ 75% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

3 rounds for time of:

Run 400m
10 Thrusters 115/75#

I’ll recap this in more detail later in the week, but I’d like to say how proud I am of all the Outlaws who competed in the Mid-Atlantic Affiliate Challenge this past weekend. It was an absolute pleasure to watch so many of our athletes competing at such a high level. Great job to all our competitors, and a special thanks to everyone who came out to support them.

WOD 130429:

7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

-then-

For time:

30 Push Press 115/75#
30 Over-the-Box Jumps 24/20″ (touch top)
30 Pull-ups
30 HSPU

WOD 130427:

10 minutes to establish a 1rm Clean & Jerk.

-then-

1X20 HBBS

*Notes: The goal is to use more weight than last week. Make sure to hit absolute depth with every rep.

-then-

For time.

20 C2B Pull-ups
10 Snatches (full squat) 115/75#
15 C2B Pull-ups
7 Snatches (full squat) 115/75#
10 C2B Pull-ups
5 Snatches (full squat) 115/75#

WOD 130424:

7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for total working time of:

10 HSPU
15 TTB
50 KB Hi-Pulls 24/16

Rest 1:1

*Notes: KB Hi-Pulls begin with the KN touching the ground and end with the hands at the chin with the elbows above the hands.