140430

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In case you haven’t been over there, a week or so ago we hit 50,000 followers on the Facebooks. I don’t know why, but we set this as a goal a long time ago, and it felt pretty cool to hit that number. Paul put together a little video from our staff to thank all of you for your support over the last three years.

WOD 140430:

BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed

Strength

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
1b) Push Press: 5×5@90% of Monday’s 5rm – rest 60-90 sec.

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″
1:00 Rest

24 thoughts on “140430”

  1. We didn’t a 5RM Push Press on Monday. We did a 4×4 at heavier than last week…

    Please advise

    • *We didn’t do a 5RM on Monday, just a 4×4. Power did a 5RM

        • I skipped it to do my deadlift program…soooooo, no resolution…lol. Just lift heavy stuff and put it down?

  2. Sorry for the douchie question..
    For the drop sets is it 1 set of 3rm, or is it 3 sets of 3 rm?

    • Do 1 set of 3 @ 95% of what you got for your 3RM then do 1 set of 3 @ 90% of what you got for your 3RM

  3. 1. 200, 210×2 PR, 190, 180
    2. 220 PR, 205, 190
    3a. 40# weighted vest pull-ups
    3b. 155, 165, 165×5 PR, 175×3 PR
    4. Out of time

    Decent day lifting, suprisingly felt great esp after yesterday and taking rest Saturday instead of Sunday

  4. BBG:
    1) 143, 138, 130
    2) 123, 118, 110

    Strength:
    a) 83 – 4 sets @ 88
    b) 103 all (used same weight as Monday)

    Conditioning:
    limited range of motion HSPU: 4+6, 3+6, 3+4, 3+7
    row: 14 cal all rounds
    burped box overs: 9-9-9-11

  5. 1) Up to 225
    2) Hit 275 for an unbroken triple. Nowhere to drop weights. Pretty pleased with this

    Strength: No time

    Cond:
    HSPU: 12+12, 6 +10, 5+8, 5+7
    Row: done no clue on cals, thing kept resetting
    Burpee box overs: 12, 10, 10, 10

  6. 1) 225
    2) 227

    Strength
    1a) Up to 165
    1b) 145.
    Conditioning

    HSPU: No Strict…5,5,6,6
    Row: 17,17,19,17
    Burp Box Jump: 14,14,13,12

  7. 1) 185#
    2) 205#

    Strength
    1a) Up to 205#
    1b) Up to 185#-jacked this up didn’t read right….did 5 sets of 3

    Conditioning
    Pull Ups Strict 34
    Pull Ups Kipping 41
    Row: 19, 18, 18, 19= 74
    Burp Box Overs 12, 10, 10, 10 = 42
    Total Reps = 191

  9. Cleans up to 245
    Jerks up to 245
    Ring dip practice
    Rows 200
    Con
    Hspu 18+2, 8+4, 8+4, 4+7 total 38+17
    Double unders 50,60,60,60 total 170
    Burpee box over 12,12,12,13 total 49

  10. BBG
    1:) 250#, 240#/230#
    2:) 265# (no blocks, UB), 250#/240#

    Strength
    1a:) 155, 175, 185, 195, 205#
    1b:) 185#

    Conditioning
    HSPU: 5+12, 2+12, 2+10, 2+12
    Cals: 17, 17, 17, 19
    Burp Box Jumps: 10, 10, 10, 11

  11. 27/170#/5’9″/M/CenEast

    3RM Pause Hang Cln: 215#; drop sets done
    3RM BN Jerk: 235#; +5# PR; drop sets done

    Strength: skipped – subbed in the DL program I am currently in that I normally just add on to my Wednesday work. Done.

    Conditioning:
    13+5/15/9
    6+8/18/9
    6+7/18/9
    6+4/17/9
    Totals:
    31+24/68/36
    159 reps total

  12. 1 – up to 225.
    2 – snatch grip dl x 5 reps up to 345

    1a – 185
    1b – 185

    Wod done. 3 rounds. Shoulders are fucked I’m done. Mfs 3/7/4

  13. BBG
    1) 135, 125, 120
    2) 135 (got 140×2), 130, 120

    Strength
    1a) 85, 95, 105, 115, 120
    1b) 95, 95, 95, 95, 95 – easy

    Conditioning
    5+4/14/8
    2+4/14/7
    1+4/13/8
    1+4/14/8

  14. M30/175#

    Holy fried back batman… Posting a day late.

    BBG
    1) 205 + drops
    2) failed 225#, no drops since I should’ve hit this.

    Strength:
    DND

    CND:
    HSPU: (46) 14+3, 8+3, 9+3, 6+fell off the wall 🙁
    AD Cal: (71) 19, 17, 16, 19 or something like that
    Burpee/Box: (44) 11, 11, 10, 12
    Total reps: 161

  15. M 24/ 200#

    1) 255, 235, 215
    2) DND no blocks
    3a) done w/ 225
    3b) done w/ 155
    4) Done, 64 Cals on Rower

  16. 1) 185, 175, 165
    2) 195, 185, 175
    A) 155 across
    B) skipped

    Cond:
    7+8/3+8/5+9/5+8
    18/15/13/14
    10/11/11/12

  17. BBG: DND
    S/S: 1)185
    2)185
    Cond: HSPU:13-11-11-9
    Cals: 24-22-23-22
    Burp: 11-11-10-8

  18. BBG
    1) 265, both drop sets at 235.

    2) 280, 250/250

    Strength
    1a) 225 across.
    1b) Strict Press: 135/135/135/155/155.

    Conditioning: 4 rounds of- total reps 170
    9+9/18/13=49
    5+5/20/11=41
    6+5/18/11=40
    7+4/18/11=40
    1:00 Rest
    Body starting to feel recovered from the weekend comp

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