141006

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WOD 141006:

BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

For time:

Run 800m
30 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Strict HSPU
Run 800m

30 thoughts on “141006”

  1. M/31/179

    CND
    3HSPU in 15:00. Ran out of time. Maybe it’s my fault for deadlifting yesterday or maybe we should deadlift more but back locked all the way up.

      • Snatches
        150, 160, 170, 180(-5), 190fx4 (yes I chased this)

        Cycling
        1a)155, 165, 175(fail first one), 185(+5) my 1rm starting outlaw in Feb… No ME.
        1b) 17, 17, 17, 16 way better that lady week.

  2. IG: shawnrider_cf

    AM session
    BBG:
    1. Up to 85kg

    BBC:
    1. 95kg 98kg 102kg 105kg (+5kg from last week)
    2. 10-15ish each round

    Conditioning:
    PM session

  3. 1) 225#, failed second rep at 230#

    1a) 5 reps off of 205#
    1b) between 15 and 20 every round

    Cond) 13:34. 800m and 400m route was off of a pace count done by yours truly. So it’s an “ish” at best.

  4. 31/M/175#/Northeast
    FB: https://www.facebook.com/goalie858
    IG: @goalie858

    BBG:
    Worked up to 175# (+5#).. still a weird lift for me but working on it

    BB CYCLING/MIDLINE:
    1a)160/175/185/190# (+5#)
    1b)28/27/25/25

    COND:
    21:33…needless to say strict HSPUs are my kryptonite but I am glad we are hammering them lately!

  5. Rehab for wrist is underway. Felt good considering.
    BBG
    1. 155#
    BBC/M
    1a. 135, 155, 165, 165#
    – 11 reps at 125#
    1b. 16, 19, 15, 15 reps
    C
    17:53 Modified

  7. Should the BBG be 5×2 to work up in weight to heaviest possible, or should the goal be heavy, straight sets?

    • Heavy as possible but with no misses, as it says. I take this more as technique work and if it can be heavy then great. The T&G 3’s are where you should be pushing it.

      • Got it. Initially I took it as you described, but saw others posting “up to XXX” so I was confused. Thanks.

  11. Recovering from a wedding this past weekend. Low expectations today

    BBG
    1.) 180#, match

    BBC/Midline
    1a.) 155/165/175/185#(f, missed 3rd)
    1b.) 16/15/14/16

    Cond

    17:35, HSPU in sets of 3

  12. 28/170#/5’9″/M/CenEast

    1/3/3 – Had Regional Team Training yesterday – did 54 SHSPUs…lulz

    Pause Sn: 140/150/160/170/180#; +5# from last week

    TnG: 145/155/165/175#
    ME: 10 @ 130#; +1 rep from last week
    ST2B: 14/14/14/14

    Conditioning: 22:10…kind of upset I did SHSPUs yesterday and had to come in and do more today…wanted to crush this WoD, but shoulders weren’t firing. Would like to retest this fresh.

  13. BBG
    1) 135, 145, 155, 165, 175 (+10)
    BBC
    1)155, 165, 175, 180 x 1, missed 2nd backwards
    10 @ 130
    2) 21, 21, 21, 19
    Conditioning
    18:55 RX
    * Any suggestions on how far to be from the wall for strict hspu? Anytime I do these without my olys on, it feels like my heels are stuck to the wall

    • Typically, my palms are down and parallel to where the front edge of an abmat would be. When I return to the floor, I try to get the back of my head as close to the wall as I can without hitting it. This creates a stable triangle when my head is on the ground and allows me to load my shoulders better for when I fire. When I fire, I shoot my head through the window and keep my chin tucked. Hope this makes sense.

  14. BBG:
    195 across

    BBC/M:
    1a) 185 – 195(2) – 195(x) – 195 – 145(8)… Really struggling with these this cycle.
    1b) 8 – 10 – 10 – 10

    Conditioning:
    21:44… ugh.

  15. 5X2 Pause Snatches (3 count pause at the knee) – 155/175/185/195/205

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm. 175/195/205 got all, no +1 set did lifts after wod, hands
    1b) 4X60 second ME Strict TTB – 20/25/25

    Conditioning: 15:20

  16. First workout following this programming, pretty excited.

    Pause Snatches: 95, 105, 110, 115, 120, 125. Failed 130, all technique.

    A) 115, 120, 125, 130, 95×10
    B) 17, 13, 14, 13

    Metcon took 18:15 with mild mods. Did dips instead of HSPU second round (shoulders fried), and did light sled laps instead of run, time still generally accurate.

  18. 32/f/135#

    BBG
    65, 70, 75, 80, kept failing at 85#s; last week was able to do 85×2 but just was not clicking today. got 85×1.

    BB Cycling/Midline
    1a) 65, 70, 75, 80. Surprisingly the 80# felt the most solid. Same as last week.
    6×60# (last week forgot to do this part, so no comparison)
    1b) 8+2 close, but no toes didn’t hit bar, 8+2, 10, 8+3

    Conditioning
    When I was finishing my first 800m, rolled my ankle.. :\ So.. that was the end of that WOD. Rowed a 2k instead in 9:16.

  20. 28/175/NorCal

    BBG
    Worked up to 215

    BB Cycling/ Midline
    1A) worked up to 205. ME set for 7
    1B) 15-14-11-11

    Conditioning
    16:39

  21. BBG)

    5×2 at 145#, no misses

    BBC)

    Snatch: 145, 155, 165, 125×10
    T2b: 21, 21, 21, 24

    Cond)

    Class WOD

  22. BBG: 73#, 83, 88, 93, 98
    Cycling: 83#, 88, 93, 98 – miss; + 6 @ 83# (I already had the 25’s on and was too lazy to take the weight back down to 75%)

  23. 1. Up to 195#; went for 205# but wasn’t clean so stopped there
    2. 155#/165/175/190/140*7
    3. 15/15/17/20
    4. 14:30; HSPU/Jumps UB,400m split was slow as shit, 800s felt okay

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