140729

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If you guys see John Buccigross – kick him in the nuts for me.

WOD 140729:

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

1b) 3X8 Jumping Good Mornings – heaviest possible, rest 90 sec. DEMO VIDEO

Conditioning

5 rounds of:

Row 500M
15 6″ Target Burpees

Rest 1:1

24 thoughts on “140729”

  3. M/30/175

    Strength
    1a) 2+1, 2+2, 2+2 – hands fried
    1b) 115, 115, 135 – not a fan. But have never really done good mornings. Anything better than Kang Squats.

    • BBG
      1) 205, 215 fail at the hip, no drops
      2) 245(PR?), no drops

      No metcon. Baby was crying. Wife wasn’t here. You get it.

  4. 3 Pos Clean + 1 Jerk: up to 245. Drop sets at 225. No misses

    Jerks: DND

    Strength:
    1a) 0/9, 0/7, 0/6 – needless to say I cant do strict MU
    1b) 135 for all sets. Did not enjoy these

    Cond: 2:37, 2:38, 2:41, 2:42, 2:42
    Happy with the consistency through all 5 rounds. Also, that workout sucked. I was absolutely gassed at the end.

  5. BBG: 1) 190
    2) 220
    Strength: 1a) done – got one MU each round
    1b) 95

    Conditioning:
    4rnds – 2:48,2:42,2:44,2:44

  6. 5’9″/143/ 39 yrs old
    BBG:
    Clean Complex:
    103# + 98,93
    Strength:
    M/U complex- Pull ups on rings/ Ring dips(orange band) followed by Bar M/U’s(blue band)
    5/5/5, 5/5/3, 5/5/3( hands burning from yesterday’s CTB’s
    J. Good Mornings-
    55#,68,78
    Lower back feeling tired already and hams…
    Conditioning-
    Rows- 2:05 average
    Total for each set- 3:45 average
    Burpees were more challenging than rows.

  8. Complex 215,205,195
    Jerks 235
    Banded ring transition+kip mu 6+3/5+1/6+4
    Jump GM 95
    Con
    Subbed 30 cal airdyne for rows
    220/218/218/221/225
    Twt 11:42

  9. BBG
    1) 240 Drops @ 225/215
    2) 260 Drops @ 245/230
    Strength/Skill
    1a) 1/6-1/7-1/7 Apparently I suck at strict MU’s. Hands felt like fire today. Hard to keep grip on rings.
    1b) 125
    Cond
    2:29-2:30-2:36-2:41-2:42 TWT- 12:58

  11. 27/170#/5’9″/M/CenEast

    1/3/2 – turned into a 3/6/3 after the 3-Pos Cln…felt completely run down after that…

    3-Pos Cln: 225#; +15# PR; drop sets done
    3RM Jerk: 225#; Felt like poo; drop sets done

    MUs: Can’t do strict…should add this to the bucket list. Apparently, I forgot how to do MUs in general – 2/1/3
    JGMs: 115#

    Conditioning: 14:17 TWT
    2:51/2:48/2:55/2:56/2:47

  12. BBG
    1:) 235# (missed 245# at power position), drops done
    2:) 255#, drops done

    Strength
    1a:) 2/8, 2/6, 0/6
    1b:) 135#

    Conditioning
    2:35, 2:35, 2:37, 2:50 (only rested one minute before this one due to potentially waiting too long for rower after someone else), 2:38 TWT 13:15

  13. BBG
    1.) hands are torn so these sucked never thought i would wear gymnastic grips during weightlifting. 110 kg. failed hang at 115 kg. drops done
    2.) from rack. 120 kg drops done at 110. no box (broken)
    Strength
    1.) 0+6, 0+6, 0+5 close on the strict MU
    2.) 115# across
    CND
    2:37, 2:38, 2:38, 2:42, 2:43

  14. M/28/5’11/171/NorCal

    BBG
    1) 255 – Hit drop sets
    2) (No blocks) 225 *Lowered back into the front rack pos. for 3 in a row w/ out dropping. I really need to get blocks. (Drop sets done)

    Strength
    1a) 3 strict/8 kipping – 4 strict/10 kipping – 3 strict/7 kipping
    1b) 133 across

    Conditioning
    2:25-2:41-2:42-2:48-2:28
    twt 13:04Rx

    *People who still need to post from our gym*
    Mark Simonini
    Luis Roque
    Solomon Granillo
    Trevor Curtis
    Emily Choo
    Jennifer Kubo
    Samantha Walters
    *Don’t be lazy assholes. It helps Rudy w/ programming. If I missed someone, I am sorry for not calling you an asshole either*

  15. BBG:
    1.) 185, 210, 235
    225, 210
    2.) 235, 255, 275*PR
    260, 245

    Strength:
    1a.)1+6, 1+5, 1+3
    1b.)135

  16. BBG
    1) 265#
    2) 275#

    Strength
    1) no rings and I’m lazy
    2) 155 for all 3

    Cond
    2:27, 2:30, 2:30, 2:29, 2:28

  17. BBG
    1) 235 – Hit Drop Sets
    2) 225 – Hit Drop Sets

    1a) Didn’t have access to rings. Sub for 5 strict weighted PUs + ME C2B
    1b) 135, 155, 155, 175

    Cond – 5 Rounds in 10 Mins UB
    20 DU
    15 WBs
    10 Hang Clean @ 135

  18. BBG
    1)missed jerk at 200#
    2) need more time
    Strength
    A) 1+3 for all
    B) 115, 115, 135
    Cond
    2:38, 2:50, 2:41, 2:45, 2:44 – just did 2min rest

  19. Making up 140729 today, 140730.

    BBG
    1.) 250#, drops done
    2.) 250#, drops missed. Something like a 20# PR

    Both were 89% of current 1RM Clean and Jerk

    Strength/Skill
    1a.) 1+8/4+5/4+4, no false grip on first set of Strict MUs
    1b.) up to 125#

    Cond

    Lol. After my night classes

  20. BBG:
    185, drops done. Smoked my forearms.
    215, drops done
    Strength:
    DND
    Cond:
    18:47
    As I gain weight on a strength bias, my row is digressing. Might need to separate the conditioning and do in the evening.

  21. Conn: done
    BBG
    1) 265, drops 245/225
    2) 245, drops 235/225
    Strength/Skill:
    1) Did light power snatch for cycle time, hands are tore so this instead
    Conditioning: 2:27/2:28/2:28/2:26/2:28 ~12:17
    5 rounds of:
    Row 500M
    15 6″ Target Burpees
    Rest 1:1

  22. BBG 1) 185#
    BBG 2) 185#
    Str 1a) Strict MU only – 2, 2
    Str 1b) 75, 75#
    Cond – 4 Rounds – 2:57, 3:07, 3:14, 3:25

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