Here’s our biggest male and female Front Squats from the weekend (that were caught on video, and that I know of). Yes, these would be relatively big for Back Squats. And yes, Olly is trying to make a run at Paul & Marco’s still undecided “King of the Outlaws” title. Ironic, since he is from a place governed by a monarchy (England, not Swaziland).
Olly Goddard – 190kg (420#) Front Squat:
Jillian Mull – 285# Front Squat:
WOD 131230:
BBG
1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.
Strength/Skill
1a) 3XME UB TTB – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
Conditioning
For time:
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups
After seeing the 20 muscle ups and realizing the weights increased each time….
Well that escalated quickly.
+1
What the fuck…I worked so hard for my 400lb front squat and then this happens. BRB next week Olly solid work. On a side note, Rudy if we have questions about the remote coaching for the open should bring all questions here or do you have a direct email?
Thanks,
LJ
If this WoD was an Open WoD, what would they make the time domain? 12 minutes? 15 minutes? 17 minutes? What does the forum think? I’m thinking it would be in the 12-15 minute time domain, as it’s going to be tough for the average person, myself included, to get to the MUs with more than 1 minute remaining, assuming it’s set at 12 minutes. Just wanted to get some opinions as we look forward to the Open, assuming that’s still happening…
15:00 would have been my cap. But what do I know?
Had to get this one done a day early. Felt like crap going in because it was my 4th day in a row, but it paid off. Keep in mind that before today my full snatch from the floor pr was 185.
Barbell-
190×2 and 195×1. What the hell!
165 for emom with no misses!
Strength& Skill
A) 20-17-14
B) 125-135-145
Conditioning:
@jcheek I did this as a 13 min workout since I was running out of time to train. I accidentally loaded 165 for last overhead squats and got through 10 muscle ups in the 13 mins.
Also Rudy this open programming has been the shit, Ive PRd a bunch in the last week. Thanks bud
And yes, everyone, one bar. We’re actually practicing loading with speed and precision as well. You know, like NASCAR, or F1 if you’re not from Alabama.
So you’re saying this workout favors Christmas Abbott?
How do you recomend loading?
While it’s non standard, I’d load by adding 2 ten pound plates on each side each time. That way, there is no time wasted stripping the bar.
Or at the first change, do you strip 25s and load 45s?
Roll Tide!!
BBG
1) 205#
2) 175# – no misses
Strength/Skill
1a) 16-12-12
1b) 140-150-160#
Conditioning
121 reps (Rx) using a 15:00 cap. Felt like I was doing burpees in quicksand.
BBG
1) 115
2) 100
Strength/Skill
1a) 10-15-15
1b) 95-100-105
Cond.
17:40 w/ 65-95-125, subbed pull-ups
BBG
1) 155#
2) 132
Strength/Skill
1a) 14-15-11
1b) 95-105-115
Cond.
15:00 Finished 2 OHS at 175.
BBG: 80Kg
Cond – 18:20, bar loaded 40Kg/60Kg/80Kg because F*ck pounds.
OHS – UB; 10/10; 4/6
MU – 5/5/3/2/2/3
BBG:
1) 185
2) 165 – No misses
Strength:
1a)15-13-12 – Need to get better
1b) 165
Cond: 13:56 w/10 MU’s. Had to cut these short, my rings are in an unheated building and temp was -9 the morning. I thought 2 minutes out there was long enough. OHS felt good, burpees felt slow. Still fighting a bad cold.
BBG
1)185#
2)160#
Strength
1) 165#-185#-185#
2) 30-21-19
Conditioning
110 reps (rx) messed up did burpees first, felt terrible not used to morning workouts
Snatch work up to 105. Just had oly meet on Saturday and wrist was somewhat sore.
Conditioning
17:44
Subbed 25 pull-ups for muscle ups
Didn’t think I could get through the 125 ohs. Was pleasantly surprised
1) 190
2) 165
high blocks are my weakest position so happy w this.
a) 31-23-
b) 115-125-135
Cond 15:38 Rx
95 and 175 OHS unbroken. Through 17 MUs at the 15:00 mark. Somewhat pleased w this.
22 final round TTB.
Ass kicked
A) 185
B) 30 ttb / Lunges 135/155/185
C) FML
1) 185
2) 155
a) 26-21-16
b) 135-145-155
Cond-14:25 and then 19:55 w/ MUs
BBG:
1. 90kg
2. 80kg
Skill/Strength:
1a. 22-23-20
1b. With axle bar 110# 130# 140#
Conditioning:
14:38
BBG:
1) 215#
2) 185#
Strength:
1a) 32, 27, 27
1b) 135#, 145#, 155# with axle bar (my beard kept getting caught under the axle bar and ripping at my face…)
Conditioning:
tonight
Conditioning:
12:49
Snatch – 185, didn’t have blocks so just went high hang. The new grip I’ve been playing with has been hit or miss
– EMOM used 175
Conditioning – No rings today so used Bar Muscle Ups. was at 3 MUs @ 15min. finished at 19:31
BBG:
1) hi hang 165, caught backwards and the bar crushed my foot. Currently sitting in ER. Looks like I’ll be on dat upperbody programming for a while. FML
BBG
1) 95 kg
2) 82,5 kg no fails
Strength
1a)20-22-20 not a fan of ripping my hands, more in the tank
1b)61 kg axle bar, no idea with which weight to start, felt ugly
Cond: 15:10 rx’d easy pace shit my pants for no reasen… next time i need to go harder
ah and 10 kg FS improvement
150 kg FS , failed at 152,5 kg
bbg
1)205
2)165
str/sk
1)33,20,23
2)135 across
cond
16:23
M/27/170#/NorCal
BBG
1) 205#
2) 175# no misses
Strength
1a) 32-20-14
1b) 175-180-185#
Conditioning
16:43 Rx
BBG
1) 145#
2) 125#
Strength
1a) 22-18-15
1b) 145-150-150(16)
Cond
Later…
Cond
OHS scaled to 75/115/145
9 MU
Stopped at 15 min time cap
Correction: 85/115/145
After a week off due to holidays it felt good to be back.
BBG
1.) 85 kg
EMOM 75kg
Strength
1.) 21, 11, 15 (first time i have figured out how to kip TTB!!)
2.) 64 kg, 70, 74
CND
elbow flared up during OHS at 135
DNF
BBG:
1.) 220×1 (misread 2RM as 1RM but this was a +10 PR for a single)
2.) 185
Strength:
1a.) 30, 27, 25
1b.) 135, 145, 155 (2 stops) ~ had to turn around half way due to space
Conditioning:
18:10 (bar MU ~ no rings @ gym)
BBG:
1.) 220×1 (misread 2RM as 1RM but this was a +10 PR for a single @ power position)
2.) 185
Strength:
1a.) 30, 27, 25
1b.) 135, 145, 155 (2 stops) ~ had to turn around half way due to space
Conditioning:
18:10 (bar MU ~ no rings @ gym)
1. 175#, strong and clean
2. 150#
3. a. 30, 25, 15 (ab cramp=shitty)
b.125#, 145#, 155#x17 (fingers slipped off axle bar and couldn’t recover before I dumped it.)
4. Finished all OHS/Burpees right at 15:00. Killed the clock and did 4×5 for MUs with short breaks in between. Felt strong on the rings even after all the TTB and smoked shoulders from the OHS.
BBG: 175# at high hang without blocks
150, 1 miss
1a) 10, 10, 8
1b) 152, 157, 157
Cond:
done w/ ohs and burpees around 10:20
10 mu @ 15:00
20 mu @ 20:55
BBG:
1. 205
2. 175
1A. 20,15,15
1B. All at 135…could have gone highter
Cond:
18 min
Burpees killed me.
BBG: 1. 225 snatch from floor for t&g double.
2. Emom @ 195#
Strength: 1a. T2b: 1. 17 2. 19 3. 13
1b. 3x 20 @ 145#
Conditioning: 10:30 (subbed c2b for MUs because of no rings)
BBG: 140, missed second rep at 145#
emom: 125#
ttb: 16-15-13
cond: 17:14, finished with 13 mu’s at 15:00.
11:30
BBG
1) 175. 185×1 (f) 2
2) 155 no misses
Strength/Skill
1a) 32/17/22
1b) 1X20 (steps) 135. Groin tight only 1 set.
Conditioning: 16:29
30 OHS 95#
30 Bar-Facing Burpees
20 OHS 135#
20 Bar-Facing Burpees
10 OHS 175#
10 Bar-Facing Burpees
20 Muscle-Ups-Faded on the last 4 muscle ups. Had 4 left at 14:45
BBG
1)105
2) one miss
Strength
1a)13-9-7
2b)75-80-85
Conditioning
DND-
weighted ring dips 3×5 @ 25
Double Unders 3×20
BBG:
1) 175
2) 145
Strength/Skill:
1a) 42-20-13
1b) 155-165-165
Conditioning:
13:32 Rx
All OHS unbroken, slow burpees, mostly singles on MU’s.
Bbg 1) 125#
2) 105#
Strength 1a) 11/10/9
1b) 105#
Cond: 13:12 without the mu’s
BBG:
1) 155#
2) 135#
Strength:
1a) 25, 25, 25
1b) 135#
WOD- 19:44 Rx
BBG: 155, 135# (made one at 160 hell yeah )
Strength: made the mistake of saving this for after the WOD. Bad times. Pressed for time and gassed after the WOD
1a) 22, 7, 12
1b) 100, 105, 105 (failed this)
Conditioning: 19:53
BBG:
1.) 165#. Went conservative here. Trying to find my form again
2.) @135#. No misses
Strength/Skill:
1a.) 23/21/17
1b.) 155#/165#/165#
Cond:
Finished OHS @175# in 10:05
Had to stop to do my class.
Later:
10 Bar Facing Burpees
20 Muscle Ups
-3:04
27/77kg/5’9″/M/CenEast
1/1/1
2RM Sn from blocks at PP: 135/145/155/165# – 30# PR – 170F
EMOTM: 140#. Done. 12/12.
ME T2B: 15/15/15
FR Lunges: 125/130/135# – Normal bar
Conditioning: 25:30 Rx.
175# was the perfect weight to crush me as it’s 95% of my Sn. Started the 10 OHS at 175# at 11:00. Was feeling pretty good about the pacing as I knew the 175’s were going to need my shoulders. Got through 3 at 175# and felt my shoulder starting to give. Dropped and had to rest. Did another 3, same thing. This was honestly the perfect weight to crush my soul. I was 6 reps in at the 15:00 mark, but my shoulder was not cooperating. After that, I got demotivated after starting off well IMO. Couple that with having to do single MUs in between a class doing sled pushes underneath me, and I just want to forget this WoD ever happened. However, in hindsight, 6 months ago I would never have been able to even get one OHS at 175# or do 20 MUs…so win?
170
145
Worked form.
20, 20, 20
130
Cond.
12:50 rx
Started mu at 9:10
M/35/5’8″/180#
BBG
1) 175
2) 145-145-145-145-145-145
STR
1a) 10-10-10
1b) 95-95-95
COND
24:11 with jumping MU, had OHS/burpees done at 16:15. Rested way too much and those burpees suck! Misses the 15 min time cap
M/20/185
BBG
1) DND
2) 165
Strength
1a) 16-15-13 didn’t tax grip hands still torn
1b) 135-140-145 w/ axle
Cond. w/ 15 min cap
8 muscle ups in did remaining 12 for completion
BBG- 145, 125
Strength- 25 22 16
-130 130 130
Cond- Just worked on rowing 8 250m pieces with 1:00 rest between
165#
140#
A. 20, 10, 19
B. 85#, 95#, 105# I know it’s not much but the continuous stride was new for me @ 20 paces I didn’t do it last week. Could barely do 115# for 15 paces 6 months ago.
Cond.
Timed out @ 15min. 5 ohs @ 175 the first set of bfb’s was the hardest part. I’m gonna scale till times improve. I’m a little worn down but spirits are high since pr’s on hbbs, snatch, and f squat. Also, I took a 2.5 and rolled the weights on top of it to change weights for ohs that way I didn’t have to hold the bar up is that cheating? Fuck it.
2rm snatch from power (no blocks) 185
85% 160
lunges 135,135,145
handstand practice
con(15timecap)
121 reps +4failed mu’s
just got over a cold, but i still feel gassed 2 minutes into the conditioning
Barbell
121# (prd from the floor 132# came up real easy!)
110# emom with no misses!
Strength& Skill
A) 14-15-15
B) 110-121-121(11# improvement)
Conditioning: ran out of time will complete on Thurs rest day.as active recovery.
High block set at 21″. Puts it where I can do high block for snatches and cleans and don’t have to change it.
1) {10} to 2x75kg, 1×80.
2) {EM5M} 6x2x62 (I think. Can’t remember exactly.
Str/Sk
1a) 6, 10, 9. Not necessarily UB. I suck at stringing together anything UB
1b) 50kg, 55, 60
Conditioning
15-10-5
OHS 45kg, 62kg, 80kg
Bar-Facing Burpees
1. 215#
2. 185#
3. Skipped
4. 11:39
BBG 1) 125# from knee
Cond – 74 reps in 15:00
Shoulders and wrist just couldn’t keep the 135# up for very long today.