I love California.
WOD 140113:
BBG
1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position Snatch @ 85% of max from #1.
Strength/Skill
1a) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
Conditioning
This is not a misprint. It is a repeat of 140106 with a different rep scheme. Enjoy.
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
You’re just really trying to get me better at TTB, aren’t you?
Max Double from #1 ?
Fixed.
Rudy, not sure if you saw this or if she’s still one of your athletes but here’s Natalie McLain’s unbroken Cindy XXX. Pretty awesome.
http://m.youtube.com/watch?v=UkGxlKCFxp8&feature=youtu.be&desktop_uri=%2Fwatch%3Fv%3DUkGxlKCFxp8%26feature%3Dyoutu.be
BBG
1) 205
2) 175, fell off the EMOM to a EMInM
SS
1a) 10 C2B each round, not UB. Struggled with butterfly today.
1b) 155-175-175, slowness on C2B helped here
Cond- 3rds+30reps
BBG:
1.) 210 ~ 85%
2.) 180 ~ 1 miss at 2″
Strength:
1.) 5/1/5/1 x3
2.) 160, 170, 180
Conditioning:
31 Burpee Rx (1 break on TTB and 2 miss on DU – the rest UB – 2:00 at Burpee)
1) 195
2) 165 hard
a) 10/2-10/2-10/2
b) 135-135-140
Cond 3+6 TTB
I mean I just suck at this workout. A lot.
1.) 90 kg, failed above knee at 95 kg
2.) 77 kg stopped after 3 minutes, pubic bone pain
Strength
1a.) 10/2, 9/1. 9/1
1b.) 72 kg, 75, 77
CND
tonight
BBG
1) 125#
2) 115#
Strength/Skill
1a) 5 C2B
1b) 125#
BBG:
1.) 91 kg
2.) All good.
Strength:
1.) 15/3, 11/2, 12/2
2.) 150 x’s 3
Conditioning:
20 Burpee Rx… was pretty tired after this but I feel like I broke down the TTB too much this time since the 20 TTB rocked my world last week.
BBG
1a) 165
1b) 145
Strength
1a) 10/2 10/2 10/2
1b) 155 160×2
Cond
34 burpees 4rds @ 7:50 First day since 1/1 felt 100% from being sick!
1)220, miss “2 on 230 BEHIND
2)185 no misses
str/sk
1)kipping/butterfly + horrible pause strict jammers 15+3, 10+2, 10+1
2)dropped weight to 115 across, this was crushing my knee the day after
cond
not 56 burpees
but for cereal +12 burpees
BBG:
1.) 185#, hit mid-thigh @200#. PR for anything not from the floor
2.) @155#, 1 miss from hang on 4th minute
Strength/Skill:
1a.) 15+3/12+2/10+2
1b.) up to 165#, no axle bar today
Cond:
Later
Cond:
3+30 reps
First round 1:40, UB. Got ugly after that
tired of doing saturday’s work on Sunday (Snatch 105 kg, C&J 125 kg – 2 misses in the jerk at 130 kg, FS 135 kg – missed 3rd with 140 kg, no time for Cond)
started with the 2 k Row – 7:26 , 5 EMOM 15 Target Burpees 17s/15s/9s/3s left and last round with 10 Burpees…rowed 1k “ALL-OUT” in 3:30 terrible joke
BBG
1) 90 kg (didn’t go further due to ellbow pain)
2) 76 kg fast and easy
Strength/Skill
shame on me… was to gased and skipped it…
COND: 3 rnd + 15 reps … just did not feel good today
BBG:
1) 190
2) 160 no misses
S/S:
1) 5/1, 5/2, 5/2
2) 157, 162, 172 w/ fat barbell
Cond: 3 + 1 S2OH
bbg
1) 130#
2) 110# no misses
c2b: 9/1, 10/1, 6/1
Cond: 3+ 30 reps
BBG
1) 235
2) 205 (miss on 4th set)
Strength/Skill
1a) 15-14-14 (no tempo just c2b)
1b) 145-155-165
Conditioning
3+28
First 2 rounds UB then had to break up into 5/5/5 on T2B on 3rd round. Same shit happened last time.
snatch 190
emom 160
lunges (no axle) 145,155,165
pullups 7,9,7 just couldnt keep my darn kip after that tempo pullup
con- did something different
thats the heaviest ive gone on those lunges and my glutes/hams feel destroyed!
M/27/170#/NorCal
BBG
1) 210#
2) 177#
Strength
1a) 20-18-15
1b) 190-195-195#
Conditioning
18 DU’s on last round. Holy shit that was harder. I got to 8 burpees on the last WOD.
http://youtu.be/S7JWuk6dda4
BBG: 245 been a great few weeks for the snatch and I.
Strength: C2B – 12 (2 tempo), 10 (2 tempo), 10 (2 tempo)
Lunges all at 165
Cond: 15 burpees. All S2OH unbroken at the expense of TTB unfortunately.
First post in a few weeks. Still getting over upper respiratory infection
BBG
1)175
2)150
Strength/skill
1 a) 5/5/11 started to warm up by the end
B) first time doing this with the axle bar: 135/135/145
Cond:
10 DU shy of finishing whole thing. STOH killed me
Snatch Complex – 215, 185
Conditioning – 3 + 26 – yup, still suck at T2B
1) 120# (2/3 @125)
2) 105 no misses
1a) 6/1,6/1,7/1
1b) 105#
Cond later
1) 185
2) 155
A) 15/2, 10/2, 10/2
B) skipped
Cond: 15 burpees
-4 from last week’s version
BBG
1) 195, missed 205
2) 165, no misses
Strength/Skill
1a)25,17,17: struggled on these today rest 90 sec.
1b) Done, lighter than last week
Conditioning: 17 burpees
10 minutes to complete- 4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of: *Score is total reps of Burpees – 17
BBG
1) 185
2) 160 *got rough*
STR/SKL
1a) 15+3, 10+2, 13+2
1b) 125, 135, 145
CND
3 rds + 15
*The stop on my rope cable came off and my rope fell apart in the middle of the third round of DUs
BBG:
1) 175#
2) 150#
Strength/Skill:
1a) 20, 20, 20
1b) 135#
WOD- 9:14 + 13 burpees Rx
27/77kg/5’9″/M/CenEast
1/1/1
1RM 3-Position Sn: 145/165/170# 25# PR from 130916
EMOTM: 145#. Done. 18/18.
C2B: 15/3; 12/2; 13/2 – interesting little diddy
FR Lunges: 132/137/137# – First time using the axle bar. Nice.
Conditioning: 3 rds + 6 T2B. Apparently, any way you slice this stupid WoD, I score about the same…
S2O: 15; 15; 8/7; 6/5/4
T2B: 5/5/5; 5/5/5; 5/4/3/2; 3/3
DUs: UB; UB; 1F; N/A
3rd RD of T2B should read 5/4/3/3
Still unable to squat in any position with weight…..All BBG to power position
BBG: 1)155
2) 135
Strength: 1a) 15, 10, 10
1b) unweighted
Conditioning: 3rnds + 6
BBG:
1. 140#
2. 120#
Strength/Skill
1a) 11, 10, 10
1b) 110, 115, 115#
Conditioning: 11 burpees
BBG
1.107(power snatch)
2.90 ,no misses
Strength/Skill
1a)1/5,1/5-1/5,1/5-1/5,1/3(read wrong,started with tempo pull-ups)
1b)85 all sets 20-20-13
Conditioning
DND
BBG:
A. 115
B. Completed, 100, no misses
Strength
A. 6+1/ 6+1/ 5+1
B. 125, 127.5, 130
Conditioning:
Got through 2 Rounds… Went heavy and used the 135.
Been out the last 4 days due to a strain behind the neck.
1) 75kg
2) 60kg
1a) (12+2)-(15+3)-(13+2)
1b) 130-145-155
Took off the conditioning until tomorrow.
1) Could not get the low at 242#. Tried 3 times.
2) 198. One miss.
1a) 5 + 1 + 5 + 1 x 3
1b) 155 x 3. Hip felt a little better with this today.
Conditioning
15 Burpees. Up 9 from last week. Maybe a little conservative with T2B today. SOH unbroken.
1.125#
2.105#
Having trouble hitting the bottom tonight, I rode down every single mid hang, and caught several hangs out in front, low hangs were different though low hangs went well .
Then at local cf…
3rm power clean and push jerk 175#
Pull up, t2b, hollow and arch skills.
Cond.
13.4
66 reps 4 rep improvement from Saturday. I keep getting tired after 9 t2b and can’t maintain 3 touch and go like I plan, my grips a little weak after taking last week off.
33 / 5’8″ / 150
BBG: Did this last and was running out of time before the gym closed. Only did the EMOM very light @ 75 and worked strictly technique and coach’s eyes.
S/S: 1a. 10+2 / 11+2 / 10+2
1b. 95 – 115 -115 (started with S/S and really used the 95 set as a warm up due to time crunch)
COND: 2 + 12 S2O (did this at rx which was probably too heavy) felt better doing the old rep scheme with less S2O.
M/20/190
BBG
1) 185…took three attempts to get the low hang but everything else felt good
2) 155
Strength
1a) 8/9/11
1b) 150/155/160 first 15 steps were all w/o breaking stride but final reps needed to gather feet at heavier weights
Cond.
3+22 (+12 from last week)
m/35/5’8″/180
BBG
1) 175 (2+F) ugh
2) 155 but failed so dropped to 135 no misses
STR
1a) 10 – 9 – 9
1b) 135-135-135 (PR)
COND (did 13.4 from Saturday)
Ridiculous, got 46 reps (-29) from last year. I couldn’t drop the bar becuase I was in a globo gym so that may have something to do with it. Feel really depressed with BBG and COND but hopefully tomorrow will be better.
1. 170#
2. 145#
3. a. 15/2, 15/2, 11/2
b. 125# across, felt weak on this today so stayed light and kept form solid
4. 3+30, SOH got me in rounds 3/4, had to go 10/5
Some squats, then the fr rack lunges 115,135,155. C2b 15/3, 15/3, 10/2
52 lateral burpees