140113

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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.

42 thoughts on “140113”

  4. 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

  5. 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)

  6. 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.

  7. 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

  9. 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.

  10. 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!

  11. 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

  12. 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

  13. 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

  14. 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

  16. 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.

  17. 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!

  18. 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.

  19. 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.

  20. 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

  23. 1) 185
    2) 155

    A) 15/2, 10/2, 10/2
    B) skipped

    Cond: 15 burpees
    -4 from last week’s version

  24. 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

  25. 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

  27. 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

  28. 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

  29. BBG:
    1. 140#
    2. 120#

    Strength/Skill
    1a) 11, 10, 10
    1b) 110, 115, 115#

    Conditioning: 11 burpees

  30. 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

  31. 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.

  32. 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.

  33. 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.

  34. 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.

  35. 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.

  36. 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)

  37. 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.

  38. 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

  39. Some squats, then the fr rack lunges 115,135,155. C2b 15/3, 15/3, 10/2

    52 lateral burpees

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