140217

Posted on by

Marco Coppola – 135kg (298#) Snatch:

Amy Dracup – 100kg Jerk @ 58kg:

Laura Schatz – 185# (84kg) Snatch:

WOD 140217:

BBG

1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

2A) 3X5 Snatch Grip BTN Push Press – heavier than last week, rest 90 sec.
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.

Strength/Skill

1a) 3X5/3 Strict C2B + ME Kipping C2B Pull-ups – rest 2:00
1b) 3X20 (steps) Overhead Walking Lunges – heaviest possible, rest 2:00

Conditioning

5 rounds of:

1:00 ME Wall Ball 30/20# (use a 12/11′ target if you done have 30/20# balls)
1:00 ME 6″ Target Burpees
1:00 Rest

48 thoughts on “140217”

  1. BBG
    1) 175 – 195 – 215 – 225(f) – 225 – 235(f) – 235(f)
    2a) 235 – 255 – 265
    2b) 275 – 285 – 295

    Strength
    1a) stopped after 5+5… elbow jacked up.
    1b) Skipped

    Conditioning
    Skipped

    Looks like I’m starting my deload a week early…

  2. BBG
    1) 235
    2a) 185
    2b) 275
    SS
    1a) 5+10, 5+8, 5+6
    1b) 135
    Cond
    (20+15), (18+14), (16+15), (16+15), (16+12) = 157

  3. BBG
    1) worked up to 90 kg, felt like shit so i did a ton of reps at 70 kg
    2a.) 215#
    2b.)275#
    Strength
    1a.)5+5, 5+6, 5+7
    1b.) 155#
    CND
    Later

  4. BBG:
    1.) 175, 190, 205, 220, 230, 240f, 245f
    2a.) 225, 250, 260x3ff
    2b.) 275, 290, 305

    Strength:
    1a.) +10, +9, +10
    1b.) 145, 150, 155

    Conditioning:
    Total: 196
    WB: 124, 6″ Burpee: 72
    26+15
    26+15
    25+14
    23+14
    24+14

  5. M/37/210
    BBG up to 175. 185 and 180 miss
    snatch pp up to 205
    Snatch 1st pull 245
    Metcon 15-18 reps on each movement for all sets.

  6. BBG:
    1) 7×1 Hang Snatch (just above knee):
    150, 160, 170, 180(f), 185(f-f-f)
    -Caught 185 every time, just wasn’t stable with my footwork.

    2a) 165
    2b) 215

    Strength/Skill:
    Later

    Conditioning:
    *Standard WB’s (no #30 ball/ceiling is only 11′)
    WB’s: 29, 28, 25, 27, 26
    6″ Burpees: 30, 18, 23, 18, 18
    Total: 242

  7. BBG:
    1) 185-205-225-235-245-255(f)-255
    2a) 255-265-275 (no pause between reps)
    2b) 295# for all sets

    Strength/Skill:
    1a) 5+30, 5+25, 5+24 (I do butterfly 98% of the time, so kipping was not very fun)
    1b) up to 185# (knee was bothering me so I only did 2 sets)

    Conditioning:
    tonight

  8. 1. 165,175,185,195,205,215,230,240,245(f)
    2. 185
    2. 255
    3. 8,8,7
    3. Skipped
    4. 23+14, 23+14,22+14,22+15,22+16 = 185 (20# to 12′)

  10. 27/172#/NorCal

    BBG
    1) 155-175-185-205-215(F)-210-215#
    2a) 185-235-245(failed on 5th rep)
    2b) 275# for all

    Strength/Skill
    1a) Hit all stricts 33-22-19
    1b) 155 across

    Conditioning
    42
    40
    38
    40
    44
    =204 reps (No 30# ball. Did a 12′ target with a 20#.)

  11. BBG
    1) 165
    2a) skipped (shoulder)
    2b) 225
    Strength/Skill
    1a) 5/5- 5/12- 5/15
    1b) 95-115-120
    Cond
    WB(30#) 25-23-20-23-23= 114
    Burpees 20-18-18-18-18= 92
    Total Reps= 206

  12. BBG
    1) 135. Haven’t snatched in a couple of months
    2A) 165
    2B) 205

    Strength/Skill: dnd

    Conditioning: 23+12, 20+12, 20+10, 20+10, 20+10, 20+10 = 157

  13. BBG
    1) 235
    2a) 270
    2b) 275

    Str
    1a) +20, +15, +15
    1b) 155 x 2 (skipped 3rd set – these destroy me)

    Cond
    (30# ball, shaped like a peanut so it’s awkward)
    25/12
    24/12
    21/13
    21/14
    21/17
    Total: 112/68 = 180

  14. 27/168#/5’9″/M/CenEast

    1/1/1

    7×1 Sn: 115/25/35/45/55/65/75# – all felt smooth. No misses.

    BN SGPP: 155/165/175#
    1st Pull: 205/215/225#. Off of 187#

    PUs: ripped palm open during 13.5 on Sunday. Therefore, trying to give it the most time to heal. Subbed 5 strict weighted PUs 25# + ME strict BW
    5+5/5/5
    OHWL: 107/107/117#.

    Conditioining:
    20/14; 20/14; 20/14; 20/14; 20/15 – 171 reps – 30# WB – Wanted to stay consistent each round. Underestimated ease of WBs. Should have targeted 24 instead. Live and learn.

    Note regarding rips: As an FYI, if you guys/gals rip or even just as hand maintenance, use Preparation H on the rip or calluses. Sound ridiculous and weird, but per numerous gymnasts sites, they swear by it. Used it on mine, and after 2 days, it’s almost back to normal. Just thought I would pass this along as I never thought to use @ss lube on my rips…

  15. bbg
    1)220×2, 225×2, 230,235,240 (block PR)
    2a)225 across
    2b)275,285×2
    str/sk
    skipped time
    cond
    25/12,25/13,26/14,26/14,31/17

    predictions on young assassin’s burpee total today?
    I say 154 and a 300+ total rep

  16. 21/165/5’8″/NorCal

    BBG
    1) 155-175-190-200-215(F)
    2a) 165,185,195
    2b) 255,265,275

    Strength
    1a) 10,15,21
    1b) 95,115,135

    Cond
    WB: 10,10,11,11,10 = 52 (was a pansy today, did singles with the egg shaped 30# ball)
    Burpees: 15,15,15,15,18 = 78

  17. Been slacking on posting

    BBG
    135/155/155/175f x 2/ 175/185 f x2 off day

    2 a) took it easy since missed last week: 155/175/200
    B) 225 across

    Str/sk: later

    Cond
    With 30# med ball
    25/19
    25/17
    23/16
    22/15
    21/15

    198reps

  18. BBG:
    1) 70, 75, 80, 85, 90, 92.5, 95 (miss)
    2a) 90, 100, 105 (4/5)
    2b) 120

    S/S:
    1a) 3+3 across…just suck at these
    1b) 60

    Cond: done but did not count reps

  19. BBG:
    1) 115, 125, 135, 145, 155, 160(miss) #
    2a) 155#
    2b) 195#

    Strength/Skill:
    1a) 15, 17, 21
    1b) 140, 140, 145#

    Conditioning: 23+13, 22+12, 19+12, 22+12, 20+14

  20. BBG: 1) 185
    2a) 205 – +20 from last week
    2b) 225
    Strength: 1a) 5+6, 5+5, 5+5
    1b) 60lbs – groin couldn’t handle any more
    Conditioning – (30+15) (30+15) (30+16) (30+12) (30+13) = 221 reps

  21. Snatch f/ blocks: 135/155/175/195f/210f/210f/210 make for a 5lb pr. All my misses felt dumb, not heavy, just dumb.
    Cond: 158 reps (12ft target) competed Saturday so maybe I’m dragging ass. Ehh.

  23. M/F/S – 2/4/4 – time to sweat out three days of Vegas!

    BBG
    1) 125-135-145-155-165-175-185(f)

    Skipped everything else and did “Nutts” with my box – 28:55 – DU’s killed me

  24. 1. 140
    2a. 125-135-145
    2b. 165
    1a. 8, 12, 8
    (these made me feel fat today)
    1b. 65-75-75 with axle bar

    Conditioning:
    22+15
    21+12
    20+13
    18+11
    20+12

    Holy hell!! Heavy wallballs are the worst!

  25. hang snatch (no blocks): 135-140-145-150-155-160-165(f)
    2a) 155-170-180#
    2b) 185-190-195
    skipped s/s due to time
    Cond: 20# ball, 10′ target. 23+20, 24+15, 21+15, 20+14, 20+15

  26. Only Snatched today. Felt like a large bag of dicks.

    BBG:
    1.) worked up to 80%. Couple stupid misses

  27. Had to use 20″ box jump boxes for blocks so this was more from mid thigh than right above the knee.

    Snatch from blocks : 205lb

    2a) 205lb
    2b) 235lb

    1a) I suck at these so just did 3 sets of 10. Did 5 butterfly then straight to 5 regular kipping
    1b) DND

    Cond: slightly different. Nowhere to do wallballs today so did ME double unders instead

    DU’s: 75/65/60/64/61
    Burpees: 21/20/18/16/15

  28. Bbg-
    1) 104kg
    2a) 93/95/97
    2b) 115%

    Str-
    A) 12/9/8
    B) 115/145/160

    Cond-
    42/39/41/40/39
    201 Total reps

  29. BBG
    1) 185/195/205/215/220/225/235(f)-tried 245 too (f)

    2A) 235/255/275(4)-(f) on 5
    2B) 255,270,285-back angle went on 285

    Strength/Skill:
    1a) 3X5 Strict C2B + ME Kipping C2B Pull-ups – rest 2:00-Did the kip as butterfly 5+15, 5+10, 5+12
    1b) 135/145/155(12 steps) then lost in front

    Conditioning: Rds 25/20-25/20-22/20-22/18-22/19: Total: 213
    5 rounds of-
    1:00 ME Wall Ball Used 20 lb. ball to 12ft / don’t have a 30 yet
    1:00 ME 6″ Target Burpees
    1:00 Rest

  30. 1) 185-190-195-205-210-215
    juust missed 225/230/235. it’s right there.

    a) 195-210-220
    b) 275-285-290

    a) 5+10 across
    b) 100-110-120

    Cond
    18/16
    17/16
    15/16
    14/16
    8/16

    12′ target, I might have had more no reps than reps in this fucking workout.

  31. M/35/5’8″/180#
    BBG
    1) 115-135-155-165f-165-175f
    2a) 175-185-195 (felt weak today)
    2b) 225-235-245
    Str
    Skipped
    Cond did 20#@10′
    27/14-25/13-23/12-24/11-23/11

  32. Bbg: elbows are beat up, dnd
    Strength: dnd
    Conditioning: modified, trying to mimic as beat as possible with open style movements and not tearing up my elbows even more.
    1 min ME: box jumps (28, 30, 31, 32, 30) rebound
    1 min ME: front squats 95# (22, 22, 21, 23, 21)
    1 min rest
    260 total

  33. BBG:
    1) 85kg
    2a) 185#
    2b) 107kg
    Strength/Skill:
    1a) 5+15, 5+15, 5+15
    1b) 95#
    WOD- 110 WBs + 75 Burpees Rx

  34. Snatch from Blocks: 264, 275, 289 (PR from any position, but I am better at blocks). 3 attempts at 136 (300#). I did not even get under the but this is the first time with 300 on the bar for a snatch so I was happy about that.

    Snatch Push Press: 225, 245, 265
    Snatch First Pull: 286, 308, 330

    C2B: 5 + 13, 5 + 12, 5 + 10
    OH Lunges: 155 x 3. Broken into 14 and 6 each round.

    Conditioning (w/ 30# ball)

    WBs: 25, 23, 21, 21, 20
    Burpees: 16, 14, 14, 14, 14, 12
    Total: 180 reps

  35. M/28/#152/NorCal
    BBG
    1. 170
    2a. 165-175-180(Failed 5th rep)
    2b. 205-210-210
    Strength
    1a. 19-22-16
    1b. 115-115-115(16 steps)
    Conditioning
    1. 27-21
    2. 24-16
    3. 20-14
    4. 20-13
    5. 21-14
    Total- 190 ( used #20 WB at a 12ft target)

  36. 1. No blocks hang snatch up to 185#
    Did a different wod at local cf.
    5, 4, 3, 2, 1-jerk
    145, 165, 185, 205 1miss, 225 f.
    5rnd 12- s2oh 115#
    50- d/u. 12:05 felt weak.

  37. 1) 125#
    2a) 125/135/145
    2b) 165
    1a) 3/9/8
    1b) 115# across

    Cond- 108 wb & 70 burpees
    23/15
    22/15
    20/14
    20/13
    20/13

  38. Can’t freaking wait to deload
    Bbg
    #1, 245

    Strength
    #1 5 strict with 5 sec hold then 20, 15 (wussed out) and 25.
    #2 220 best

    Conditioning:
    125 and 70

  39. M/30/177/5’9″

    BBG
    1) 155, 165, 175f, 175, 185x3f it gets heavy and I hit it out forward with my hips…

    2a) 155, 165, 175 (f5th rep! AGAIN) last time did 135, 155, 175f5
    2b) 215

    Strength
    1a) 5+8, 5+5, 5+3 grip
    1b) 115, 115, 115×12 I’m assuming these are supposed to be without putting the bar down

    CND:
    12+14, 13+16, 12+15, 13+15, 14+17,
    totals 64WB + 77B = 141reps
    12′ WB’s at 20#

  40. BBG
    1) 95#, 105#, 115#, 125#, 135# x 3 (first time 135# felt easy)
    2a) 145#, 155#, 165# (up 30# from last time)
    2b) 165#, 185#, 195# (Up 30# from last time also)
    Strength
    1a) 5/6, 5/6, 5/4.
    1b) 95# 15 steps.
    Note: Had a Unit Level WOD this morning 10 RFT sprint 100m w/ 10 Burpees. Killed everybody but it definitely took it’s toll.

    Conditioning:
    Did not conduct due to Unit workout in the morning. So I worked T2B and KBS with this WOD
    15-12-9-12-15
    KBS (70#)
    Box Jump 24″ (regional standards)
    Toes to Bar
    Completed in 13:10

  41. 1) 125, 135, 145, 155, 165, 175, 185
    2A) 135, 150, 165
    2B) 205
    Strength/Skill
    1a) 5+15, 5+15, 5+20
    1b) 95, 95 DND

    Cond 153

  42. M/155#/26/SW

    1. 135-195#
    2. 170, 200, 215#
    3. 225, 240, 250#
    4. All strict, 15/16/16
    5. 135, 145×3; felt a nasty pinch in right hip flexor, called it quits
    6. Wall Ball; 23, 21, 15, 21, 21
    Burpees; 18, 16, 16, 17, 18

  43. BBG 1) 145#
    BBG 2A) 135-145#
    BBG 2B) 185-185#
    Cond – 107 WB, 54 Burpees w/20# ball to 11′-ish target

Comments are closed.