Outlaw Way 11/30

Strength
A.  EMOM 10:
2 Power Snatches from high hang
*Begin at 50-60% of 1RM snatch and build
89# - 94# - 99# - 111# - 116# - 121# - 126# - 133# - 138# - 143#

B.  5x5 UB Weighted Strict Pullups w/ 22# vest - rest 2 min
Rx'd

C.  5 x 3 BTN Push Jerks + 2 OHS - build
89# - 89# - 99# - 99# - 111#

Work Capacity
Burpee Capacity Test
4 Rounds of 2 Min Burpees w/ 30 sec rest between
Count Burpees and HR in each interval and HR 1, 2, and 5 min after test
38 reps, 168 bpm
29 reps, 168 bpm
23 reps, 156 bpm
21 reps, 168 bpm
120 bpm
108 bpm
84 bpm

Run 5k

LT = 24:19
23:34

Metcon

Work Capacity
With a running clock:
1) EMOM 7:
15 Wall Balls, 20#, 10'
*Rest until clock hits 11 min
2) AMRAP 7:
30 Double Unders
10 TTB
Rx'd
4 Rounds +11

Cup 2 - @ Corpus Christi (Sat Nov 21)

L 24-26
Concussion at 30 min mark

15p

Yoga

15p

Metcon + Stamina

Work Capacity
4 RFT:
15 KB Deadlifts, 1.5 pood
15 KBS, 1.5 pood
15 Ball Slams, 40#
15 KTE
12:06

Stamina
4 Rounds:
Forward Sled Walk + Reverse Sled Walk + Prowler Push (high)

Metcon + Glow 10.3

Metcon
For reps:
1 min Burpees
2 min KBS, 62#
3 min DUs
LT = 179 reps
202 reps

Strength
A.  Power Snatch 5x1 @ 133# - 133# - 133# - 138# - 148#
B.  Power Clean and Jerk 1x2 @ 181#, 3x1 @ 191# - 201# - 201#

Durability
Weighted Box Jumps

Yoga

15p

Metcon

Work Capacity
7 RFT:
7 Power Clean, 95#
7 Thrusters, 95#
7 Burpees
10:56

15p

Metcon

Work Capacity
AMRAP 12:
3 Power Snatch, 135#
6 Power Clean and Jerk, 135#
9 Pullups
54 Double Unders
4 Rounds + 1 (281 total)

Lone Survivor Tournament (Sat Nov 7)

15p

Yoga + 15p

Metcon

Work Capacity
AMRAP 10:
10 One Arm KBS, right, 1.5 pood
10 One Arm KBS, left, 1.5 pood
15 Slam Balls, 40#
5 Rounds + 6 + 6