141112

Posted on by

For those heroes viewing this from abroad or at home – a heartfelt thank you from those of us who may enjoy life because of your service.

To the lost.

WOD 141112:

BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 100% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.

Conditioning

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

35 thoughts on “141112”

  1. I concur with all the above! Thank you!!!

    Strength:
    1a. 275# 295# 310# 320# 335# (failed 3rd rep)

    Conditioning:
    20:05 fuck me

  2. BBC:
    1.) 155/185/195(failed 3rd)
    2.) 195×2

    Strength:
    1a.) 185/225/235/245/255 (+10)
    1b.)155/155/155/165/165

    Conditioning:
    Yesterdays
    Rd 1: 5:44
    Rd 2: 5:37
    Rd 3: 5:39
    Rd 4: 5:51

    TWT: 22:51

  3. BBC
    1) 206 missed at 221 zero pop in my shoulders this morning
    2) 2 @206
    Strength
    1a) 320
    1b) 205
    Cond
    later

  4. BBG:
    1) 175, 195, 205 (2), 205#
    2) 4 reps at 205#

    Strength:
    1a) 225# (+10)
    1b) 150, 155, 155, 155, 155#

    Conditioning: 18:13

  5. BBC
    1) 195, 200, 205, 210 (1/3)*getting tired of how much I suck at this movement
    2) 4 @ 205
    Strength
    1) 275, 285, 295, 305, 320 (+10)
    2) 205, 210, 215, 220, 225 (+5)
    Conditioning later

    • IG @a_a_ron0123
      Conditioning
      19:55 Rx (-1:02) from over the summer, quads were on fire!

  6. BBC
    1) 135-165-195-220#
    2) 220×4; missed the 5th rep

    Strength
    1a) 185-225-255-280-305# (+5)
    1b) 95-135-165-165-185#

    Conditioning
    25:08

  7. BBC
    1.) 250#, usually resort to a Power Jerk. Really focused on keeping feet in place
    2.) DND, time

    Strength
    1a.) 275/305/325/345#, +10#. Fucking pumped I hit this
    1b.) 225×2 sets/235/240#, +5#

    Cond
    Later

  8. Did connectivity.
    Bbc:1. Push jerks: 60-70-80-85kg(failed)
    2. Me ub on 80kg: 2 reps
    Strength:
    1.A. Pause back squats: 60-70-80-90-95kg
    1.B. Tempo bench press: 40-50-60-62.5-65kg
    Conditioning: different: did 7min row, 1716m, 2:04.5 per 500m

  9. Conditioning
    20:46

    Did 5×1 cleans today(wasn’t able to do any lifting yesterday)
    205-225-255-275-300(failed)

    Mixed clean pulls with bench press
    Worked to 300 for pulls
    205 for bench

  11. BBC
    225 245 265×2 failed 3rd rep.
    245×4

    Strength
    Only tempo bench 205 across the board.

  12. Push Jerk-225
    3@225
    Squats-205,255,285,315,335 +5
    Bench-185,205,225,245+20
    20 Cap- Horrible
    Push jerks on second round

  13. 28/f/128 @kad524
    Cycling: 123#-133-138-143x + 1 at 138 (-7 from last week)

    Strength:
    Tempo back squat: 163-173-178-183-188 (+8 from last week)
    Tempo bench: 105-115-120-125-115 (+5 from last week)

    Cond: Box programming – Hero WOD “Morrison”

  14. M/31/178

    Jerks: 205, 230(this was supposed to be 220), 240, (1 hit the block in rhe way down), 245(+10!!)

    All Jerks T&G (drop straight into the dip) which is why I missed 240. 245 I walked out from the blocks.

    ME: 2@245

    Strength
    Squats: 275, 275, 275, 280, 280 (all numbers +10 from last week)
    Bench: 195, 195, 205, 205, 205 (all numbers +10 from last week)

  15. Shoulders are trashed, so today was mostly a shitshow…

    BBC:
    1) 235 – 255(1) – 255(1) [-40; like I said, shitshow…]
    2) Nope

    Strength:
    1a) 275 – 295 – 315 – 325 – 330 [+15]
    1b) 205 – 205 – 205 – 215 – 220(1) [Even]

    Conditioning:
    20:00 minute cap — 12 P. snatch + 8 burpees into second round.

  17. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    3/3/3 – four days in a row…

    PJs: 185/200/215/225; +5#
    ME: 3

    BS: 225/245/265/285/305; +10#
    BP: 195/200/205/210/215; +5#

    Conditioning: Did 1/2…just burned out

  18. 32/f/136/soreforever/@winetoweights

    BB Cycling
    1) I forgot how to jerk.. really getting frustrating since I kept going up, but need to scale back and focus on form!
    85, 95, 105, 115F, 115×1 (-5# from last week)
    2) 105×2 (-2 reps)

    Strength/Skill
    1a) While the jerks are struggling, the squats are getting stronger!!!
    105, 115, 125, 130, 140 (+10!!!!! 1Rm is only 155 so pretty excited about this)
    1b) 65, 75, 85, 90×2 (+2 reps from last week at a 5# heavier)

    Conditioning
    Yeah…. total mentally and physically exhausting WOD at 75% of my max snatch. I was going to do half of this, and finished in 17:26. Sat down for thirty seconds and opted to cap myself at 30:00. Got to 30:00 and was on the snatches when my training partner told me to at least go until she finished (she was on overhead squats). Once that was over, I couldn’t just stop there and had to finish it off, as drained as I was. I didn’t cry.. but was close. Super hard on me, but finished in 37:36Rx.

  19. M/29/153/NorCal
    BBC
    1. 185-200-210
    2. 210 (1)

    Strength
    1a. 185-205-225-245-255(pr +10)
    1b. 145-155-165-175-185(2)

    Conditioning
    21:57Rx

  20. BBC)
    185, 205 fail 3rd, 205, ME: 205×3

    Strength)
    Back Squat: 5×3 @ 245
    Bench Press: 5×3 @ 175

    Cond)
    23:22 Rx, I hated this but I needed this

  21. Male/48/155#
    AM session: emom 30, 1 movement each min: 5 thrusters 125#, 5 good mornings, 10 v-ups. Went up to 130 for last 4 rounds and double reps on last round.

    PM: 5×1 power clean and jerk, up to 195, a PR
    3×3 hang power clean from power position, up to 145
    1xME pc&jerk, 6 reps
    Paused back squat, up to 265, +10 from last week
    Tempo bench press, up to 145, feeling better on this, up 5 from last week
    Conditioning: 22:00. this was brutal
    Connectivity: tabata arch rocks, straight arm hip taps, couch stretch, done and done.

  22. BBC
    1) 170(2)
    2) 150-5

    Strength
    1a) 145, 155, 165, 175, 185
    1b) 135×2, 145×2, 155

    Conditioning
    24:16 @ 75# PR by 3:37

  23. I was in the great state of Texas for 4 days so this week kinda got messed up so I combined days/took some things out

    1. up to 155
    2. 4 at 155

    Did pulls and presses from Tuesday because I squatted yesterday so i didn’t miss.
    Pulls – my 1 rm is 185 but I have been doing my pulls at about 75% because these are aggravating my back to no end and I am really trying to focus on the pull off the the floor.
    Presses – Up to 145

    Conditioning
    Maybe I am the only person who enjoyed this but given a 20 min cap I was 14 reps shy of the finish at 20 minutes. Burpee’s got old really fast but all barbell movements done unbroken through out.

  24. M/41/205#
    BBG
    245-265-275-280
    ME UB @ 100% – 4
    Strength
    BS
    315-335-355-370-375×2
    Bench
    5×3@245
    Cond
    22:39
    This cycle is tearing this old man down!

  25. m/35/158

    1) 165-185-205-220 (220 wasnt very clean)
    2) did 85% of 220 (185) 8 reps

    back squat 225-245-265-280-295

    bench press 135-155-185-205-225

    cond: shit show. mentally wasnt into it before i even stated. did oh lunges instead of ohs. 30.07.

  27. 28/173/California Region

    BB Cycling
    1) 215 – 235 – 245
    2) 245 for 3

    Strength
    1a) 185-225-275-305-335 PR
    1b) 135-155-185-200-215 PR

    Conditioning
    21:18

  30. 31/M/174#/Northeast
    IG: @goalie858

    BB CYCLING:
    1)205/210/215/(220# 2/3) (-10#)
    2)3@215#

    STRENGTH:
    1a)225/235/250/265/275# (+10#)
    1b)185/200/210/215/225# (+15#)

    COND:
    21:32… NEVER again!

Comments are closed.