Nicole Capurso – 165# Hang Snatch:
WOD 131015:
BBG
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
Strength
A) Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.
Conditioning
3 rounds for calories and reps of:
2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
No Airdyne and no rowing machine. Would double unders be an okay substitute?
By HS hold we are talking unassisted (i.e. away from the wall) correct? If so I might as well start doing my burpees now so as to finish by tomorrow morning.
+1 yea please specify the handstand holds
1) 150 pr
2) 145/145/150
3) 205
4) 165/175/195/195
1) 275, 300 (failed jerk)
a) Done off of 345
b) 165, 185 x 4
Cond – 137 Cal (AD), 30 reps, UB HS hold (on wall)
1) 165#
2) 150#, 155#, 165#.
A) 135#, 145#, 165#
B) 155#
Cond: 89 Cal (LIfe Fitness Spinning Bike), 53 reps, missed once on last round + 10 Burpee penalty
BBG:
1) 300# (PR Clean, any style; PR Jerk… fuck yeah!)
2) Skipped
Strength:
1a) Off 335#
1b) 205#, 4×225#
Conditioning
Broken monitor on AD, 39 C2B, 3x UB HS Hold (wall)
*elbow still jacked … was able to get through clean and jerks (don’t pull with arms at all) but had to sub a bunch of other things
1) 315 (pr)
2) 90% x 1 x 3 (285)
A) 80% x 3 x 5 (275)
B) 5 x 15 ring scap row (no bending arms)
Cond)
Life Fitness Spinning Bike – 138 cal
Subbed Superman Hollow Rocks – 120
Handstand Holds on Wall – unbroken
#InjuredInAfghanistan
1) 220 pr
2) 195/205/220
3)
A: 165/195/220
B: 185
Cond) 14/14/15
1) 265
2) done
A) did 225 for all sets and took bar from the floor
B) 185
Cond: done with rower. No clue on what my cals were. Hand stand holds were tough toward the end.
M/27/170#
1) 270# PR
2) Done
Strength
A) Done
B) 235#
Condition Later
BBG:
1.) 260#, match 1RM from floor
2.) done
Str:
A.) off 305#
B.) up to 205#
Cond:
110 cals rowed
38 C2B
20 burpees
#TiredShoulders
BBG:
1) 205, 255(20lb clean PR)
2) Off 205
Strength:
A) Off 275
B) 2×10@135, 2×10@145
Conditioning:
AD4: 131c
C2B: 35
HSH: UB (much harder than I thought)
BBG:
1. #225 PR…I think.
2. #205 / #215 missed jerk / #225 missed jerk
Strength
a. off #275
b. #185
Conditioning:
Later
1) 195#, 200# but failed jerk (pr from floor is 200#)
2) skipped
squats: started a different squatting cycle since my pr has not gone up post smolov or hatch. I suck in bottom position.
rows: 145#
Cond: row, 36 c2b, HS holds agaist wall
BBG:
1) 160. Still working my way back on cleans. I suck
2) 145-150-160
Strength
A) Off 250
B) up to 195
Conditioning: once again, out of time
Saw a guy at the college gym I work out at do pistols while holding his hands out front in the shape of a pistol. He was alone and appeared to be doing it seriously. He might be taking the name of the movement too literally.
bbg
1)295, missed jerk on315 trying to keep up w/ injured nick wall, but got a hang PR
2)275,285,295
3a)off 335
3b)225×2, 245×2, 265
cond
cal-40,39,33
c2b-17,15,15
hs hold-done on wall ~40-45 sec not 1 min., kicked right into it after c2b, did not do burpees
c+j 235
pretty sure thats a hang PR
210,225,235
front squats (335)
row 175-185
con
subbed box jumps/18″ for airdyne
box jumps-lost count
c2bpu-19,15,13
hs- was consistently holding for about 5 seconds at a time. not great but its way better than it was 2 weeks ago
-then-
100 burpees in 6:40
Still not doing full squat clean or FS bc of knee
1) 235
2) made
3a) good mornings 135 5×6
3b) 215×3 sets, 225×2 sets
Cond:
Row 101 cal
C2B 29
HS hold w face toward wall and toes on, made it about 40 secs each rd
BBG:
1) Up to 300#. Desperately trying to become a ‘triple extender’. Still humping the damn bar…
2) Done
Strength
A) Off of 385
B) 185
Conditioning:
Sub Row:
40,30,30 cal
17, 15, 10
HS Hold, trying to freestand, used wall because I suck at being upside down.
BBG
1)275…failed 295
2) 255, 265, 275…no misses
3) 205, 245, 275
4) 205 for all sets
Cond: 100cals row, 41c2b, broke hstands 2x on 1 round but not last 2 rounds…just had to find a comfortable position…shoulders became stupid shaky and at 215 lbs, tough to hold up for that long..enjoyed it though
BBG:
1.) 265*PR (+5), 275*PR (+15) ~ 100%
2.) 245, 260, 275f
Strength:
1a.)180×3, 210×3, 240x3x3x3
1b.) 205 across
Conditioning:
AD 145 cal, (24,22,20 = 66), HS UB ~ (ft on wall)
M/35/152/5’9″
BBG
1)137 ,142-missed jerk
2)125,130,missed 100%
Strength
A)done
B)115-135-155-165-175
Conditioning
Used Spin bike 41,30,31
C2B 15 strict,20 Butterfly, 7 Strict
* skipped HS Hold, wrist was feeling funky
1) 235!
2) missed 100%, performed an extra set at 90%
Strength
1a) off 260
1b) 70kg across
conditioning: done, no idea what score was
1) 165 missed 175 jerk
2) 150-155-165
3a) 135-160-180
3b) 85-90-95-100-105
Cond: 70 cal – 30 ctob
Should have done 120 burpees but don’t see how that would make my hs hold better so I did 12 burpees which I thought was more appropriate and did 5 more minutes of holds and 20 more ctob bc those obviously suck too 🙂
1) 225-245-265-275
2) done. No misses.
3a) 190-225-255
3b) 185
Cond: AD: 111. C2B: 38
UB on HS hold.
M/18/160#
BBG:
1) 225#
2) 205-205-225#
Strength:
A) 145-170-195-195-195#
B) 185
Conditiong: Subbed 1 min sprints and 1 min DU for the Airdyne. 48 C2B and unbroken on the handstand holds.
1) 265 PR
2) skipped elbow still sore
3) off 315
4) 175
Cond. Messed up and did hspu instead of c2b… 106 for two rounds and then worked on c2b for a little while
1)1RM Hang Clean & Jerk – 265# (PR) failed jerk, then got it second time around
Strength
A) Front Squat: 1X3 155, 1X3 177, 3X3 214 .
B) 5X5 Bent Over Row – 155-177-199-199-199
Conditioning
Row- 87 calories
33 C2B
UB Handstand hold
BBG: 1) 240
2) off 240
Strength: 1a) off 260
1b) 220
BBG
1) 335 (10#PR)
– Hang Cleaned 350 (25#pr)didn’t attempt the Jerk though. Saw stars for a moment
Strength
1a) 245/285/325×3
1b) 255
Conditioning
Row for Cals- 38/28/28(94)
C2B- 15/13/9 (37)
HS Hold- UB (against wall)
bbg
1.) 310 (+23 hang pr), missed jerk at 315 (slow feet)
2.) 290, 300, 310
Strength
1.) Off 250
2.) 175
1) 355 – HUGE PR. (+25 from hang, +10 overall)
2) Yeah right. After the adrenaline dump, 315 felt heavier than the 355 did.
A) off 405
5) 225
Conditioning later.
1) 240 – PR (+10 from hang, ties overall)
2) done.
A ) off 315
B) 165
Conditioning done.
1) 330, missed the jerk on 341 but biggest clean ever.
2) 3 @ 308
Rest of the work was Outlaw Barbell
BBG:
1) 245# 260# F jerk.
2) 225, 235, 245 F jerk.
3a) knees bothering me but gave it a go. Stopped on 3rd set.
3b) up to 220#
Conditioning:
Subbed 3x 2:00 jump rope for row ( no AD) -knee pain no row
45 c2b, 3x 1:00 hold.
BBG:
1) 255# (10# PR hang clean and jerk)
2) 235#, 245#, 255#
Strength:
1a) 175#, 205#, 235#
1b) 185#
WOD- 101 cals on rower, 45 C2B Rx (20 burpees- terrible at handstand holds)
I think somethings broke on me. My hang clean and jerk now equals my full clean and jerk. My jerk needs werk.
1) 305
Conditioning – 121 Cal. for Row
57 reps on the C2B
Did Freestanding HS hold, 40 burpees
27/77kg/5’9″/M/CenEast
1/1/3 – Hammies a little sore
1RM Hang C&J: 225# (PR; 235# is overall C&J PR)
Working sets: 200/215/225#
FS: done. Off of 260#
BoR: 185#
Conditioning:
Subbed rower for AD as we don’t have one at my box
40/14/UB
33/14/UB
30/13/UB
Totals: 103/41/UB
I had no problem with the HS hold, but while rowing, I could noticeably tell it was tightening up
BBG
1) 245
2) 220, 235, 245 (F-jerk)
Strength
A) 175, 205, 235
B) 135, 155, 175, 195, 215
Conditioning
AD – 63 / 52 / 54
C2B – 15 / 15 / X
HSH – 50 / 50 / X
*Shoulders didn’t feel right going into third round of c2b and hsh therefore skipped
BBG:
1) 205#
2) 205, 205, 205#
S:
1a) 185, 225, 245, 245, 245#
1b) 225#
Bbg
1)220
2)complete
A)off of 275
B)165,4-185
Conditioning
Airdyne 115 cals
C2B 39
HS holds UB 1&2 rd 1 break on third. Penalty complied with
Rudy my garage gym sure could use an Outlaw friendly banner here in Okinawa
1) 275, 285, 295, 305 (F)
2) All made
3a) Off 275
3b) 205
Cond: Did Ski-Erg (made this way worse) – 84 Cals, CTB – 34 (11,12,11), HS hold all UB — Grip was rough with Ski
1) 175, missed jerk@185#. Matches PR but I had that last week for 2rm and PR in hang clean of 205#, so I just pissed off that my jerk now is my limiting factor.
2) 160/170/180 (missed). Tried to trick myself.
3) squats: 150/165/190
Conditioning : 102kcal rowing, 22 c2b and handstand UB.
BBG
1. 175#
2. 160, 165, 175 #
Strength
A) 130, 150, 172
B) 115#
Conditioning: 80 calories, 32 reps, freestanding handstand (10 burpees)
1)185lbs (+5 from ground/+15 from hang)
2)165/175/185f jerk
3a) 115/125/145×3
3b) 105
Cond: 70cal/36 c2b/HS holds all UB
BBG
1) 275, tied pr from any position
2) 245, 265, (f)-jerk, 275 (f).
Messed around and went 280 from the floor – pr
Strength:
A) 1X3@ 210, 1X3@ 245, 3X3@ 280 – rest 60 sec.
B) 5X5 Bent Over Row 185,205,225,225,225
Conditioning:
3 rounds for calories and reps of: 101 calories/ 61 c2b.
Rounds:
45cal/20c2b
29cal/21c2b
27cal/20
bike was bad after 1st round / c2b’s pretty consistent/ hsholds more difficult than I expected
BBG:
1) 315# (Tied PR from the floor)
2) Wrist still bugging me, did some hang cleans at 275#
Strength:
1) 225# / 255# / 285# / 285# / 285#
2) 205# for all
Conditioning: Rowed, 112 cals, 41 C2Bs, paid some major burpee penalties
1) 245# pretty happy since my 1RM for C&J the other day was way off at 225# (bad day)
2) 220#, 230#, 245# no fails
3a) 185, 215, 245, 245, 245
3b) had to use a shorty bar and i have no idea how much it weighted. Est 185ish, maybe a little more.
Cond: subbed local WOD.
m/35/5’8″/180lb
1) 255 (10lb PR!!!!)
2) 225-240-255(C no J)
3a) 165-190-215-215-215
3b) used DB’s 65-70-75-80-80
Cond: Skipped
1) 225
2) done
3a) off 290
3b) 175-185
Cond: broken monitor on AD. 42 pull-ups and 10 burpee penalty on holds