130525

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WOD 130525:

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

*Note: Group 3, do not do this portion.

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

Compare to 121119

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then (Group 3, do not do this portion)…

3 minute AMRAP of:

Bar Muscle-Ups

Extra 130525:

*Rest approximately 30 minutes before starting.

GROUP #4 Conditioning

*Group #4: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.

WOD 1-

For time:

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

WOD 2-

30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

23 thoughts on “130525”

  1. after two week of no work at all (jumpers knee rehap):

    1: 75kg (8 kg under PR, but felt very good)
    2: 100kg (11kg under PR)

    Backsquat: 110kg 13 reps. last time: 115kg 20reps

    Conditioning:

    10:00 (9” rope, so 1 extra climb every time)
    20 MU

  3. Sn- 185 (-15)
    CnJ- 225 (-30)
    HBBS- 235 (+10 PR)….that was a dog fight. Every time I bounced out of the hole I got pushed on my toes. Rough.

    METCON soon

  5. 1) 265…3 solid attempts @ 280
    2) 305…2 attempts @ 320

    BS – 275

    Cnd –
    previous 8:41 + 21
    Today – 8:40 + 25

    G4 later

  7. Condo-
    10:14 w/ 30# wall ball
    Spent too much time breathing and not enough time moving

    Bbg this afternoon

    3/3/2

  8. BBG:
    1.) 155#, Failed 4x @ 175#(180# Max)
    2.) 235#, Failed @ 245#(250# Max)

    Strength:
    225# x 20

    Conditioning:
    12:12 Subbed Muscleups no rope

    AMRAP3 on Airdyne 79 Cals, no bar for c2b pullups

    Felt slow today, first week on the programing

  9. PR on both snatch and clean today.
    Snatch 185
    Clean and jerk 255. Cleaned 260 but failed the jerk.

  11. BBG:
    1) 165-pulling 175 well above my chest, one of these days i’ll grow a sack and get under the bar.
    2) 220 (f-jerk)

    Strength:
    245

    Conditioning:
    Ropes outside and there’s a monsoon out.
    *swoll city wod= 3xamrap of ring pull-ups, banded seated rows, and bb curlz.

    2/5/2

  12. 220 snatch (pr)
    270 clean n jerk (pr)

    265 x 20 on HBBS

    7:08 on conditioning
    +20 bar muscle ups in 3 mins

  13. BBG

    1) 242, just missed 264 (Pr 275)
    2) 295, pretty easy but elbow still bothering me

    Strength

    Pussed out on 20 rep as I had a tension headache just from warm ups. Set of 5 instead.

    5 x 5 – 275, 295, 315, 335, 345

    Made up runs from yesterday (elbow)

    1:17
    1:19
    1:19
    1:22

  14. 1) 133 – 10 lbs off
    2) 143 – missed 153 a few times. I just can’t get my elbows around fast enough!

    Strength – 195

    Conditioning- subbed bar MY for rope climbs because I did the Wednesday rope climb wod yesterday.

    8:29 I think.

  15. 1). 135. 1st snatch in a month. No shoulder pain
    2). Heavy

    Cond.
    8:31

    Jackie
    5:50. To the bar in 4:50. Had to do mixed grip kip pull-ups. Still can’t butterfly with shoulder issues. This will go way down info can butterfly

  16. BBG

    1) 110KG (sooo close to a 115kg snatch, just need to sit it over my head more. keep missing forward)

    2) hurt thumb on snatch so just went up to 120kg (143kg PR)

    Strength
    145KG (5KG pr)

    Conditioning
    14:42

  17. Did on Sunday 5-26-13
    MFS: 5-3-3
    BBG
    1) 135# (Heaviest since shoulder injury.)
    2) 185# (Heaviest since shoulder injury.)
    1X20 HBBS; 205#
    Conditioning (Subbed 5x rope pull-ups for Rope Climbs) 15:59

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