140915

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Nicole Capurso & Shantai Dickerson – 5rm Pause Front Squats @ 200# & 205# respectively:

This will be our last week of 5s for BB Cycling. Next week will be a deload, then on to the 3s phase. If you are feeling a little beat up, good – you’re doing it right.

WOD 140915:

BBG

5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

20 thoughts on “140915”

    • Cycling
      1) 145, 155, 170(4) last rep collapsed my arms. Smh. 6 with 130 bad.
      2) 15, 25, 35. Only stared to get hairy at 35.

      CND
      15:18. Best I’ve done t2b and there was plenty interference here. Did 3s and 5s.

  2. BBG:
    185, 205, 225, 235 (x), 235

    BB Cycling:
    1) 165, 185, 185 – ouch. Tired legs today
    2) Done

    Cond: Done. Didnt look at clock. Suck at TTB after about 25 so this was tough for me.

  5. 5’9″/145/39yrs

    BBG
    5×1 Snatch(power)90# +2 PR

    BB Cycling (full)= did 80# 3, then 2 singles
    Did 73# T&G
    +1@65 for 9 reps

    Midline= Planks w/35(easy), 55#,65#X60secs.

    Conditioning:
    Row 1000m= 4:12
    15 TTB
    Row 750= 3:12
    15 TTB
    Row 500= 2:09
    15 TTB
    TWT= 15:24

  6. BBG
    165 nursing a sprained rt ring finger. Hurts like hell on the pull to grab the bar.
    BBC/Midline
    1a) 155 5@ 135
    1b) 3x45lbs
    Cond
    11:35 all t2b unbroken

  7. Did normal class wod and the metcon afterwards, weak grip and lungs were burning from the class wod..

    Cond
    13:55 rx’d
    Had to split all T2B in three sets
    Goal was not to rip my palms

  9. 28/170#/5’9″/M/CenEast

    1/1/1

    Sn: 160/170/180/190/200#

    5RM: 135/155/175#; +10# PR
    ME: 8 @ 150#

    Plank: 45#

    Conditioning: 16:02; broke up t2b into 5’s. Happy with this…

  10. BBG:
    185 – 205 – 225(f) – 225 – 235

    BBC/M:
    1a) 165 – 185(3) — Hit my head on my 4th rep and split my forehead open… decided to shut it down.
    1b) 45#

    Conditioning:
    17:15 — Still suck at T2B, but fogginess in head didn’t help.

  12. BBG
    1.) 90 kg (f), 90 kg, 90 kg, 95 kg, 95 kg, 95 kg (f)
    Felt just awful on these today… can’t believe i hit 115 kg two weeks ago
    BBG
    1.)up to 85 kg, with 7 reps at 72 kg
    b.) done with 25 kg
    CND
    13:43 rx
    kept at a 1:48-1:52 pace on the row and i did quick small sets on T2B

  13. BBG
    1. 135 (+5)

    BBG Cycling/Midline
    1a. 110 (+5) 85% = 95lbs 10 reps
    1b. 25lb plate

    Conditioning
    18:25 TTB are a slow death for me…just kept moving and stayed at a 2:05 row (short people problems)

  14. 28/173#/NorCal

    BBG
    165-185-205-215-220

    BB Cycling/midline
    1a) 165-195-200(F-3)
    1b) 25-35-45

    Conditioning
    13:28

  15. M/28/#159.2!(Progress)/NorCal
    BBG
    1. 145-155-168-177-182(f)

    Strength
    1a. 135-147(4)-147 (Wow! time off from Outlaw really f’d me)
    Drop set #125 11.
    1b. 25-34-45 done

    Conditioning
    14:04Rx

  16. M/21/195
    BBG tried to work on my second pull…having problems similar to the analysis video
    205/205/215/205/205
    Cycling
    165/175/185(3) hips still a little beat up from Granite Games
    planks done
    Conditioning
    did 50 ttb then row 2k
    2:41 and 6:56

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