141213

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Here’s the link to the American Open Live Webcast.

Our men’s schedule…

Saturday 2:00PM – 69A Jake Dickerson.
Sunday 11:00AM – 105A Marco Coppola.

WOD 141213:

BBG

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

Strength

5X3 Front Squats @ 95% of Monday’s 3rm – rest as needed

Conditioning

5 rounds for total working time of:

10 OHS 135/95#
500′ Shuttle Run (50′ course, 5 down and back trips)
7/5 (7 for men/5 for women) Muscle-Ups

Rest 1:00 after each round.

11 thoughts on “141213”

  1. I feel that coaches ellipsis is urging all the male OBB followers to get off their ass and do something. If only I could be a 63k female and I would be SO mediocre!!

    Well better get back to squatting and watching Ilya…and tracking down some of that “special” protein he has been taking since last year when he was in US doing seminars

  2. BBG
    1) 202
    2) 265
    Strength
    225 had to take from floor, no racks @ work
    Cond
    no rings. 5 rds of the oh squats and sprints with no rest. didnt keep time just focused on UB OHS.

  3. BBG:
    1) 185 – Snatch wasn’t there this morning
    2) 295 – Clean Only

    Strength:
    318 all sets

    Cond:
    Total time of 11:20!
    2:07
    2:09
    2:13
    2:20
    2:31
    All unbroken except last set of muscle ups. . 5/2

  4. BBG:
    1) 215 – 225 – 235f – 235f – 235f (shoulders felt like shit)
    2) 235 – 255 – 275 – 290 – 300f (caught 300 weird and couldn’t stand up)

    Strength:
    280 across

    Conditioning:
    DND — couldn’t work around class and felt like shit, in general.

  5. M/28/180#
    Mfs- 3/3/4

    Staying off anything hanging or oh until shoulder is better
    Snatch. Light up to 85
    Clean no jerk- 110/120/130/140!/145*** 5kg pr video on Instagram @mtresp5

    5×3 fs done

    Cond –
    10 hbbs at 185
    5 Shuttle runs
    7 atomic sit up
    12:55 total time

  6. BBG
    1) 165, 185f, 185, 200f, 200f
    Just beat, shoulders are wrecked
    2) 235, 245, 255, 265, 280f~ couldn’t catch the clean, jerks felt great though
    Strength
    1) 5 × 3 @ 290#
    Conditioning
    9:34 TWT
    1:49
    1:50
    1:54
    1:59
    2:02
    OHS & MUs UB

  7. BBG:
    1) can’t do
    2) 205, 215, 225(miss), 225(miss), should have dropped to 220 but tried 230 for the hell of it and…missed

    Strength: 210#

    Conditioning: TWT: 12:47 (2:34, 2:33, 2:33, 2:36, 2:31)

  9. M/48/155
    Did not do Friday’s workout, did 12 days of Xmas instead.

    Saturday’s workout done Sunday.
    Did not feel good today.
    Connectivity: 5 rounds box shoulder stretch, ghd raises, 20s HS lower to 10s L on paralletes
    Snatch 175, +3
    CJ 205, -15 (uggh!)
    Front squats, barely done, first 2 sets were singles instead of triples

    Conditioning: shuttle runs were running in circle 10x, might have been more than 50ft
    1. 2:22
    2. 2:22
    3. 2:26
    4. 2:25
    5. 2:37
    All OHS UB from a snatch, all MU unbroken except THE VERY LAST ONE! ARRRRGH!!!!
    twt 12:12

  10. BBG: weaksauce
    1) 5X1 Snatch – 220, 225(f)- then did a 5 min Emom at 210 bc I sucked today
    2) 5X1 Clean & Jerk – 275, 290(no jerk)-haven’t hit a good jerk outside of my personal life in a month

    Strength: Done at 315 across, (-30 from what it’s supposed to be)
    5X3 Front Squats @ 95% of Monday’s 3rm – 315, on the 2 minutes

    Conditioning: 5 rounds for total working time of- 9:39, thought I would run shuttles harder. OHS ub, M-U’s 7/then 4/3 rest of way

    10 OHS 135#
    500′ Shuttle Run (50′ course, 5 down and back trips)
    7 Muscle-Ups

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