A final prayer…
WOD 140228:
BBG
7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO (please watch this)
Strength
Alternating EMOM for 10:00:
Even (including 0:00) – 3 Front Squats @ 75%
Odd – 3 Jerk Balances @ 95% of 140221
Conditioning
3 rounds for time of:
Run 400m
6/4 Muscle-Ups
12 KBS 32/24kg
Does the EMOM last forever?
its 14.1!! Go until you cannot complete the round. prepare to see 400+ rounds
How long on the EMOM?
BBG
135
Srength
Done
Cond
8:27 Heavily paced on the runs smooth unbroken reps for the rest.
tall snatch 120
front squats 275
jerk balance 185
con 10:10
mu’s went 6/3+3/3+3 and im pretty happy with that
extra open skill work
10rd emom- ME UB double unders
5 rounds were under 30 and 5 rounds were over 30
BBG
worked up to 67 kg
Strength
1a.)120 kg
1b.) 90 kg
CND
Played around with 14.1.
Did two rounds, one with muscle snatch (57 seconds), rested 3 minutes and tried one with power snatch (1 min). At least for me, it doesn’t seem that muscle snatch is a whole lot faster than power snatch, it may come down to if you want to smoke your shoulders or your legs.
Obviously both these round times aren’t plausible for 10 minutes either.
BBG:
115
Strength:
Only one bar, did EMOM for 5min 3 FS @75%
Conditioning:
*50 DU for run
8:22
BBG: 65, 75, 85, 95, 105, 110, 115#
Strength: 160/152#
Conditioning: 9:41. Might have paced the MUs too much on the first two rounds but holy shit I never thought I’d see the day when I could do a round of MUs unbroken on the last round
1) up to 105
a) 185
b) 215
shit felt so heavy today. glad the real work is tomorrow.
Cond 5:58
did 6x50ft(?) shuttle runs across gym which took about 60s each round. too fuckin’ cold to run outside today.
BBG: 85. Looking at others’ weight used I don’t feel as bad. This is a difficult move, wanted to dip. Had trouble getting raised calves.
Strength:
FS: 175
JB: 155
Conditioning: 10:40
BBG
Up to 115#
Strength
Done
Cond
8:50, UB
BBG: 135
S/S: Done
Cond: 9:20
M/20/185
BBG 135
Strength: stopped after 4 mins. Knee pain
Conditioning: no kb so did 30 double unders instead 9:23 first time I’ve done muscle ups for multiple sets of 6
*unbroken sets of 6
BBG
Tall snatch: Lulz
EMOMx 10
Front squat 235
Jerk balances 165
Cond
8:55 — Pussed out on the 2nd and third rd runs, so f’n cold!
BBG:
1) 135#
Strength:
1a) Front Squats- 235#
1b) Jerk Balances- 195#
WOD- 8:52 Rx
BBG:
1.) 95, 105, 115, 125, 135, 145, 155
Strength:
1a.) 225
1b.) 215
Conditioning:
Played with 14.1
27/168#/5’9″/M/CenEast
1/1/1
Unfortunately, I am keeping with the old Outlaw schedule of WoD on Friday. If I need to redo it, I’ll do it on Monday. I’ll just flip Friday’s work to Saturday.
Did 14.1. Went as planned. Giggity.
1) 145. That’s my jam!
2) fs-185
No jerk balance
Cond: 9:51 RX
1) 58kg
2a) 110kg
2b) 185#
Cond: 8.15
14.1
6rnds 270reps
3/2/2
BBG – did 140227 since my back was feeling better
1) 165#
2) 205#
3) 175#, failed at 185# I’m terrible at snatch balance
Cond.
12:35 – mu’s were 3/3. Runs were slow
BBG- from 140226
BBG – 100#
Str – 3X3 FS @ 225#
Cond – 11:17 w/4 MU per round