Outlaw WOD 5-7-12

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec. @ 100#

Notes: These ARE NOT touch & go reps. Reset before each rep.

2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec. @205#

2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec. @95#

Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-

3 rounds for time of:
Row 500m
20 Wall Balls @ 20#20 Absolutely Vertical KBS @55#

My snatch is getting better slowly but surely. I've just got to put it all together. One day I'm good at keeping the bar close to my body, but my feet are jumping forward, or my bar position is to far forward or to far back.

Hand stand pushups (HSPUs) are a different story, my shoulders were shot after the barbell (BB) gymnastics part of the workout. My shoulders have always been a weak point for me, plus these are just my nemesis right now (and DUs). First minute I was able to get 6 and I was feeling good. Justin didn't have me do the farmer carry holds, thank goodness because I fell off real fast every minute on the minute after that. EMOM is exactly what is says, at the start of every minute for 5 working minutes we tried to get in 12 HSPUs. The idea was whatever time you had left over you held 70# kettle bells in each hand until the start of the next minute. Yes it sounds and was tuuuuuuuuuuuuuuuuurible!

We rested for 10 minutes and did the 3 rounds for time or rowing, wall balls, and kettle bell swings. I felt pretty good about this and was able to post a decent time. My goal was to try and get through the first round unbroken on wall balls and the kettle bell swings. I was able to knock out 20 wall balls but had to go 10 and 10on the KB swings.

I didn't get to do any of the midline work as I had to get back to the office. It was 1a) 2X15 Strict T2B – rest 45 sec. and 1b) 2X10 Reverse Hypers – heavy, rest 45 sec.

I can feel myself getting stronger and my conditioning getting better, still a long way from where I want to be, but closer than I was 8 months ago.