Effortless.
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In case you were wondering what yesterday’s featured image was…
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WOD 141230:
BBG
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Strength/Skill
*Sequence ends on 5th set of BS.
1a) Back Squat (Based on 1RM Squat): 1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65% – rest exactly 90 seconds
1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds
Conditioning
1) For time:
100 Double-Unders
15 Power Snatches 115/80#
50 Double-Unders
Rest as needed.
2) 12:00 AMRAP of:
Row 50 Calories
40 Box Jump Overs 24/20″
30 Deadlifts 225/150#
20 Muscle-Ups
Does anyone know what squat program this is?
I believe it’s based off of what Jared Fleming’s father (I forget his name off the top of my head) is programming for the Outlaw Barbell program.
What happened to the Store? I’m trying to buy another hat and shirt and can’t because there’s not a link to the store anymore?
Is it 60 % of 1 rm full clean or power clean ?
He usually specifies if it is power, so my assumption would be full clean.
AM session
Connectivity done
7min EMOM
1.) 185
2.) 195
3.) 200
4.) 205
5.) 210
6.) 215
7.) 220
*all reps were TnG. I can defiantly go higher in weight if I choose not to TnG I just feel much more benifit of TnG. I plan to stick to the cycling work we have been doing.
1. 7min EMOM
190, 195, 200, 205, 215, 225, 235
2a. 225, 265, 290, 310, 265
2b. 12+6, 10+6, 8+3, 10+5
Cond.
1. 2:52 (not a DU day for me)
2. 1round + 27 cal (167 reps)
Sorry did not mean to post that here
1) 205-215-225-225-225-205-205 TnG
1a) % of 410
1b) done
Cond: completed with 2 seconds left on the clock
BBG
1) 170, 175, 180, 185, 190, 175, 175 (no misses, all t&g)
*knew I wasn’t going to get 195, so went down to make sure I got good reps
Strength
1a) all done off of 370#
1b) 15+2, 10+4, 9+4, 8+3
~expected more kipping reps, shoulders were just smoked
Conditioning later
Conditioning
1) 2:10
100 UB
15 PS UB
29/21~these felt stupid
2) 1 round + 33 cal (173)
Effing rower took forever to turn back on the second round!
M/24/195
IG: essig14
Bbg: 1. 175 (based off 1rm p. Clean), 185, 195, 205, 215, 225 all were u.b. but final set at 235 was singles
Strength:
1a) squats % done! Knee felt okay today after a set back w/ my popliteus
1b) hspu: 1. 13 + 13 2. 10 + 6 3. 10 + 7 4. 10 + 11 (my kip felt bad this morning.. yikes)
Conditioning:
1. 2:38 (85 du unbroken to start, all snatches t&g unbroken, last 50 du I sucked..)
Part 2 of conditioning later. Real life duties call right now.
Conditioning:
2. 1 full round + 36 cal.
Guess I’m a fatty: the weld of the beam holding the gymnastic rings I was using cracked at 11 reps.. scary moment haha
BBG
135 up to 170
all were TnG; can definitely go higher
Strength
Based off 325
2 + 7, 2 + 6, 1 + 8, 1 + 7
(This is the strongest I have ever felt doing HSPU)
Conditioning
127 reps
Started the deadlifts strong (sets of 5) , but got wrecked in the second half.
Sorry, first conditioning was 5:55
BBG
up to 160 – 165 x1.5
Strength
a) off 285
b) 4+7, 3+7, 3+8, 3+6
Cond
1) 5:58
2) tonight
2) got 7mu
Cond- 3:15/ 11mins rest/ 16muscle ups
Cj 185-220
Does anybody else have like a persistent holiday hangover resulting in lack of ability to do work at a high intensity?
Strength later
Con
4:09
128 (8mus)
Yep, felt like crap last week and Saturday’s workout kicked the shit out of me. Shoulders still hurtin
AM Conditioning:
1.) 3:30
2.) 153 (13 cal in 2nd round)
PM:
BBG:
1.) 170, 185, 200, 215x2f, 195, 195x2f, 195x1x1x1 ~ re-racking is tough sledding for me
Strength:
1a.) 170, 200, 220, 235, 220
1b.) 8+11, 7+9, 4+10, 3+10
BBG:
185#
195#
205#
215#
225#
235#
245#
all t&g ub
Strength/Skill:
1a. Based off 400#
1b. 33+5, 20+10, 20+10, 20+10
Conditioning:
1. 3:19, definitely not what I wanted, felt destroyed
2. Left and going back later to do this
That 2nd set of double unders was like a foreign language for my legs. They completely forgot how to jump!
192 reps
31/175#/M/East Region
IG: goalie858
BBG:
sloppy sloppy sloppy… should have dropped sooner but I was a hero!
175(T&G)/185(T&G)/195(T&G)/205(2/3 then single)/205(T&G)/195(T&G)/195#(2/3 then single)
STRENGTH/SKILL:
1a)175/205/225/250/225#
1b)14/10-12/11-10/7-7/7 (43/35)
COND:
1)2:41 (100 UB, 5’s for snatches, 30/20)
Rest about 8 mins
2)1rd + 5 cals… really excited to complete a round. Got to MU’s at about 4:40 then did 3’s.
Conditioning
For time – 4:06 (double unders very inconsistent, snatches 8/7)
AMRAP – 13 muscle ups
Strength later
24/243/IG: jporter43
1. 7min EMOM
190, 195, 200, 205, 215, 225, 235
2a. 225, 265, 290, 310, 265
2b. 12+6, 10+6, 8+3, 10+5
Cond.
1. 2:52 (not a DU day for me)
2. 1round + 27 cal (167 reps)
BBG
1. 135, 145, 5×155#
S/S
1a. Done – off of 410#
1b. 0/10, 0/10, 0/8, 0/7
PM session
Strength
1a.) based off 390lbs
1b.) 21-15, 15- 7, 10-7, 10-7
Conditioning
3:03/11 muscle ups
Cj emomx5 145 165 185 195 205 lost grip, 195 195
Strength off hbbs 385
190 230 250 270 250
Strict/kip 27/2 17/2 15/5, 12/9
Du ps 3:30
Amrap full rd+3 cals (143) smooth metal rings make mu s suck more. Got to the mu s and took forever
BBG
154-176-187-187-187-176-176# – finished the 3rd set at 187# with about 2 seconds left so I dropped weight
Strength/Skill
1a) based off of 355#
1b) 12+9/9+9/8+5/4+7
Conditioning
1) 3:31
2) 139 reps – 1 rep away from finishing. I had over 4 minutes to complete all 20 MUs, but i just kept missing
BBG: EMOM TnG 3 power clean pushjerk
132 / 137 / 142 / 148 / 148 / 148 / 148
(Could not go heavyer, the push jerk was difficult for me)
Strength: based on 265
1a: 132 / 152 / 179 / 185 / 179
1b: 4 + 6 / 3 + 6 / 2 + 5 / 4 + 2
Cond:
1) DND, still having some trouble with shinsplints
2) after the deadlift, more than 5 min left, but only 2 MU. Sucks at muscleups!
Bbg
160/165/175/175/185/185/190
Strength/skill
1 a) off 375 (may take this back some since I hit 375 last year)
1 b) 12+6, 7+6, 4+6, 4+3 (glad this complex is back, huge weakness)
Cond
Did bbg/strength/skill and metcons back to back due to time.
Cond
1) 3:13–lost rope twice on 100.
2) 1rd + 2cal
EMOM 185.195.205.215.220.225.225
A.) done off 375
B.) 10+4 10+6 9+5 8+5
EMOM
180-185-195-200-205-215-225
A) done off 400
B) 3+8, 2+9, 3+7, 3+5
BBG: 205
Strength: 1a) off 325
1b) 15+10,12+8, 12+6, 8+5
Conditioning: 1) 3:00
2) 2MU
Still not at 100% missed yesterday but I can’t sit around the house anymore so pushed where I could today and gave what I could not my best showing.
7min
185-205-215-225-235-245-255
All ub def could done more on most days
Squats of 520 260-315-340-365-340
Hspu went 10-10/10-6/10-?/10-7
Kip felt awkward today
3:03 went 95-1-1-1-1-1
All singles on snatch to keep me from redlining went 1-1-1-1-1-1-2-42 pissed me off to hell. Couldn’t get them going wasn’t even winded warming up took me a few try’s to to get them strung together.
Got 16 mu
Got to mu at 6:45 with eas
Row took 2:30
Bj overs took 2 min
Went 15-10-5 on dl but all singles I gamed this knowing my mus are not good right now haven’t been working them and have missed the last few times they were prescribed do to work or illness so I just felt heavy and legs where all over he place. I def got frustrated and in my head loosing my cool and fell off pace. Need to work on these. Live and learn
BBG: (in pounds)
170, 175, 185, 195, 205, 225(f), 205 *all T&G, on 225 hit 1/3 missed the second push jerk
S/S:
1a) based off 370lbs (185, 225, 240, 260, 240)
2a)12+6, 11+7, 8+6, 7+5
Conditioning:
1) 6:33 *very upset with this time, just could not get a rhythm going with double unders
2) 134 reps (14 of 20 muscle ups) *subbed bar muscle ups
BBG: 140, 155, 165 (1), 155, 155, 155, 155# ..wow expected to be able to go a lot heavier. Oh well.
Strength/Skill
1a) 145, 175, 190, 205, 190#
1b) 10/3 (forgot mat for head on those), 5/13, 5/9, 5/10, 5/9
Conditioning:
1) 2:42
2) 19 MU. Damn should have pushed a little bit faster to get that last one
Still not feeling 100%. Had to fit this into 40 minutes
BBG
1.) only up to 205#
Strength/Skill – on the minute-ish
1a.) done off 400#(90%)
1b.) 10+7/7+7/7+0(fell off wall)/7+5
Cond
1.) DND, time
2.) 150 reps. Took my time with DLs cuz I’m a baby
BBG:
185 – 195 – 200 – 205 – 210 – 215 – 220 (dropped each rep to protect shoulder)
Strength/Skill:
1a) Off 405#
1b) 16/7 – 12/5 – 10/3 – 10/5
Conditioning:
1) 3:03
DUs: UB – 47/3
PSn: Much more broken than I’d like
2) 1 + 72*
*No muscle-ups (shoulder/class) so just went from DL back to the rower.
BBG – 80-83-85-88-90-90-90. First set of 90 got heavy so stayed there t&g all sets
Strength 1a done off 190kg
1b made up ttb, 10 reps each
Wod 1 2:46. 100 unbroken 50 sucked
Wod 2 1 + 19 cal. Thought this was good until I saw some of the scores here. Muscle ups have been lacking due to shoulder.
Shits gotten real. Let’s go
bbg
110,120,130,140,150,160(1),145
S/s
1a) 120, 140, 155, 165, 155
1b) 8,5; 7,7; 5,5; 6,5
Cond
DND not enough time
BBG)
C&J EMOM: 145, 165, 175, 185, 165, 165, 165
Strength)
Back Squat: 165, 195, 210, 225, 210 based off 330
HSPU: 13+5, 9+2, 8+4, 8+5
M/48/155
PC&J: 135-140-145-150-150-150-155
Back squat: 160-190-205-220-205
HSPU: 27+0, 21+1, 21+0, 20+0. I really should figure out how to do kipping HSPU.
DU-PS-DU – did not do. Totally forgot. Woops, my bad.
AMRAP: 17 MU. Felt pretty good about that as I am not good at rowing, box jumping or deadlifting. Got the deadlifts done in 3 sets. MU were done in 3’s mostly. Need to push harder on getting 4s when fatigued and/or less rest between sets.
BBG: 98-108-118-123-128-123-123
1a) Done off 225
1b) 13+9, 13+7, 9+11, 9+9
Cond: 3:33
2nd Cond DND
BBG-
up to 225 finished at 205 on last set
Strength-
1a)205,240,260,280,260
1b)14/6,13/5,13/4,14/6
Cond-
1)6:40 DU were a nemesis today. terrible
2)1+41cal.
BBG)
145, 155, 175, 185, 190, 195 f/ second jerk, 185
Strength)
Squat based on 325#
HSPU – 1+9, 1+9, negative+5, negative+8 (Strict HSPU are by far my biggest weakness)
Cond
1) 4:10 – Horrific – First DUs were fine, fell apart on snatches and had to drop, $%&^ shoe came untied for the second set of DUs and felt like I literally did them 3 at a time.
2) Got 8 MUs, which is decent for me since I had about 4 minutes to go at them and did them in singles.
bbg
1) up to 255, I cannot break this barrier
str/sk
1) done off 410
2) 20ish + 10ish each time
cond
1)2:39
2) 1 + 45 cal
BBG: EMOM for 7:00- 185/195/205/210/215/215/225, missed couple jerks-made up at 185
Strength/Skill: *Sequence ends on 5th set of BS.
1a) Off 475: 235/285/315/335/315
1b) 13/3, 13/3, 10/3, 10/2
Conditioning:
1) For time: 2:42
100 Double-Unders (UB)
15 Power Snatches 115# (11/10)
50 Double-Unders (UB)
Rested about 15
2) 12:00 AMRAP of: Everything felt good/fell apart halfway through M-U’s disappointed.
1 rd + 8 cal. Conditioning was fine-M-U’s were bullshit
Row 50 Calories
40 Box Jump Overs 24″
30 Deadlifts 225#
20 Muscle-Ups
M/29/155/California Region
BBG
1. 100-125-140-150(4)
Strength
1a. 155-185-205-215-205
1b. 13/5, 9/5, 10/6, 9/5
Conditioning
1. 3:53
2. 1 round + 34 Cal
BBG
200-205-210-215-220-225-230
Strength/Skill:
1a. Based off 450#
1b. 28/7-17/7-15/5-15/5
Conditioning:
1. 3:12
2. 169