These are my favorites, but you’re all winners to me. Just not as funny looking.
http://instagram.com/p/xSjpyvsL-J/
http://instagram.com/p/xUUDZXsL4-/
WOD 150102:
1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set
30 UB Double-Unders
2) Front Squat (Based on 1RM Clean) + 3 Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+3@75%, 1X5+3@80%, 1X5+3@75% – rest 2:00 or more if Jerk misses occur
3) For time:
75 Wall Balls 20/14#
50 C2B Pull-ups
25 Shoulder to Overhead 155/105#
Should we do split or push jerks on the complex? I would guess push, but I’m not sure. Makes more sense for open prep
And that’s 5 front squats + 3 jerks per set right?
Do we rest as needed on the 5 front squats + 3 jerk sets?
1. 55-65-70-75-80-85-87,5kg
– had to break up the last set into two
2. Gotta work on my power clean so went from ground w/ 2min rest
85-97,5-105-112,5-105
3. 7’52”
– wanted to go under 7min so bad, but nothing (except for UB jerks) went as planned 😀
so for #2 does that equate to 5 x front squats and 15 x jerks per set?
Really rudy with the quad hell at 5am?!?
14 min alt EMOM
Only tripped up once on dubs my first set (cns wasn’t awake yet)
Snatches based off 160#
85# (rounded up because I didn’t want to deal with the weight change), 85#, 90#, 95#, 100# missed last one 105# (broke at 3 and finished last 2, 105# broke and did 2/2/1f/1f/1 don’t know why these felt so hard today!!
Complex based off 200# powered cleaned them all then did the 5+3
120#, 140#,150#, 160# missed the dam last jerk dipped too far on toes..: Prob Bc I didn’t know where my quads were anymore. 150#
Conditioning. 12mins flat. Still Recovering from shoulder injury plus time off for rehab. Stil not allowed to “kip” so all chest to bars were fairly strict with alittl “kick” at top. Did sets of 3/2 all the way thru. Most I did switch grip. Stoh felt heavy as ffffff. Broke into 4 sets. 8/6/6/5
AM Session
14min EMOM start 50%
1.) 125
2.) 130
3.) 135
4.) 145
5.) 155
6.) 165
7.) 190
*all hang snatches UB, double Unders tripped up a couple times
Look forward to this evening
WOD
1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set
115/125/135/145/155/165/175(2+2)
30 UB Double-Unders
2) Front Squat (Based on 1RM Clean) + 3 Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+3@75%, 1X5+3@80%, 1X5+3@75% – rest 2:00 or more if Jerk misses occur
1×5+3 @ 162.5 (165)
1×5+3 @ 227.5 (225)
1×5+3 @ 243.75 (245)
1×5+3 @ 260
1×5+3 @ 243.75 (245)
3) For time:
75 Wall Balls 20# (50/25)
50 C2B Pull-ups (15/13/12/5/5)
25 Shoulder to Overhead 155# (10/5/5/5)
6:59
Strength of 240
9:34 cond
due to mission didnt have time for full emom. Hadnt done du s in my oly s in a while so did 60 du then 5 hang snatches at50% then 60 dus then 5 then 30 and quit. #afghanproblems
1) 135/145/145/155/165/165/165… DU’s UB
2) of 345
Cond: 9:30
BBG
Learned my lesson from earlier this week, went up conservatively. No misses and ub on all.
1) 105/17 sec for du
110/14 sec
115/13 sec
120/14 sec
125/14 sec
135/14 sec
150/14 sec
2) based on 285# & taken from the ground
2/3 jerks for the 1st 75% & 80%, no misses on the other sets. Tried to do 90 sec rests up until I missed.
Conditioning later
Conditioning
8:45
1) 95, 105, 115, 125 x 4
DUs complete
2) 145, 165, 175, 185, 175
3) 13:33 (really not fun)
Cond-9:31
1) 40, 45, 47.5, 50, 52.5, 57.5, 60 kg
May of went a little light on this. All lifts and DUs unbroken.
2) 72.5, 85, 90, 95, 90kg
Want to vomit. Missed last jerk on last 2 sets.
3) Conditioning 12:07
Did Wed workout yesterday. I’m over WBs and C2B PUs.
24/m/195
IG : essig14
1. Emom: snatch – 135, 155, 175, 185 all unbroken. 195, 205 singles & final min @ 215 got 3, failed 4th
DU: 1st 2 sets unbroken but my ankle /knee issue caught up and I decided just to do 30 total no matter set size to finish out.
2. Based on %s: 185, 215, 230, 245, 230. All jerks unbroken t&g push jerks
3. 8:31. Subbed 25 hspu instead of s2o to protect my knee still. I suck at pull ups. 4 1/2 min to do 50 c2b? Bah
2.
Ps if you read that last part & said what the hell does he mean protecting his knee on s2o not the wall balls : squat range of motion creates little pain/bother. Receiving oh weight onto a soft knee is what kills me. Sorry, wanted to explain haha
snatches 115-150, all UB, first few sets were hang power snatches, last few were squats. just aimed to get em done as quickly as possible, assuming that was the purpose
du’s 1 or 2 breaks on most, ub on 2 or 3
1rm back squat 435 (10# PR from last spring)
con 9:31
(wb 3:30, c2b 4:00, s2oh 2:00)
Alternating EMOM:
Started at 115#
Ended at 170# all UB
Double unders weren’t unbroken until 3rd round of them. Finally found a groove that worked.
Front squats based off 295
Failed jerks at 80%
Conditioning
9:44
1)
95/105/115/125/130/135/145 (all UB)
tripped up on 2 DUs all rest UB
2)
145/170/185/195/185
(couldn’t even do 1 jerk @195 and missed last one @185)
3)
12:43rx
(couldnt string together more than 7 c2b….not that I really can anyways)
31/M/175#/East Region
IG: goalie858
1) Snatches:105/115/125/135/145/155/165#(4/5)
Dubs: all UB
2)175(5+3)/200(5+3)/215(5+1)/230(5+1)/200#(5+2)
3)9:25
* off since Monday due to stomach flu. Did todays barbell work and Tuesdays conditioning since that looked like alot of fun.
BBG
1) 105-115-125-135-140-145-150
2) off 280 missed last jerk @75%
Cond 12/30
1) 2:31
2) 205 reps. Felt on fire today which is surprising considering the past few days.
1) 85, 105, 115, 125, 130, 135, 140# all UB except a few of the last set
2) 140, 160, 172.5, 185, 172.5#
3) 8:20. C2B feeling good
Impressive work!
Conditioning –
6:57
(75 UB wall balls)
(15, 10, 10, 8, 7 C2B)
(7, 5, 5, 4, 4 S2O)
PM Session
Strength:
5 front squat + 3 jerk
1.) 185
2.) 215
3.) 230
4.) 245
5.) 230
Conditioning
10:21
*Wall balls 50reps then 20
C2B stuck to sets of 5 felt 10 but I’ve never had them feel this good. S2O 15 and 10 reps
One of my coaches (Paul Wagner) who follows Outlaw and is to lazy to post did the conditioning in 7:56.
75 UB wall balls
10s c2b
5s S2O
Someone call him out to start posting please
1. 135 + 10# each round but put 200# on bar last minute, all UB
*using pounds to get ready for Open and also decided to do these in Nike Free’s today instead of WL shoes
2. Based off 335#
Little spicy on last, did push jerks all sets
3. 6:56
Sooooo many squat variations this week and my back feels a little off but the next two months seem like they’ll be different than usual and shall I say FUN
1) 115, 125,130,135,140,145,150, All UB / DU All UB
2) Based off 270#, grip from FS to Jerk was. Interesting
3) 9:39, WB’s UB (2:45), C2B sets of 5, SH2OH 12/8/5
snatches: 75/80/85/95/105/110/115 UB
DU: UB except one set
front squats + jerks: 120/140/150/160/150
conditioning: 8:40 ( felt good, transition issues in my box for lack of space)
1) 125 – 135(3/2) – 145 – 155 – 165 – 175 – 180
** Not done as a EMOM; rested 60s in between.
2) Off 310 (just did 1 push jerk)
3) DND
fuuuuuuuuuuuuu
1.) 115, +10# each min. No missed. No misses on DU’s
2.) off 300#, missed 3rd Jerk at 80/75%. These wrecked me
3.) Later
Cond
8:15. Taken at ~90%
Could be 7:00-7:30 range
Snatch EMOM
95, 115, 125, 130, 135 F@4th, 125 125
All DUs UB except round 6
FSqts + Jerks
155, 180, 190, 205, 190
Conditioning
15:15 – awful C2Bs today. Wasn’t popping for me.
1) 85-125 only 3 on the last set
DU’s unbroken
2) btn push jerk technique 5×3
135-185
3) 12:36
Had to do DB push press
Coming back from 5 days off and felt like crap. I love this programming but I hate having old injuries and mobility limitations keeping me from doing most of it as is.
M/age 48/155lbs/5-3
Connectivity: box shoulder stretch, superman hold, hollow hold, press handstands
Hang Snatch/du emom: 95-105-115-125-135-135-135-140. I did an extra set of snatch
DU unbroken except first round where I had the wrong rope.
5FS+3Jerks: 135-155-165-175-165
Conditioning: 11:39. Felt good about this as WB and I are not good friends, and bodyweight s2o at the end of a chipper is not so fun.
WB:15-10-10-10-10-10-10
C2B:10-10-5-5-5-5-5-5
s20: Split jerks – 7-7-5-5+1 miss, 1. Heartbreaking to miss that last jerk attempt.
1) Snatch/DU EMOM:
95, 115, 135, 145, 145, 145, 145 all UB until last round 3 then 2
2) 5 Front squat + 3 Jerks
Done based off 250# clean
3) Later
BBG: 110-165
Strength: off 260, no misses
Conditioning: 12:20
1) Snatch: (in pounds) 115, 125, 135, 145, 155, 155, 155 *failed on 1st rep of 165, brought weight back down because shoulder was acting up
DU- tripped up…a lot, basically did ME unbroken each round. Three rounds I did get 30 UB first try
2) (in pounds) 170, 195, 210, 225, 210 *no misses! Rested right at 2:00 between each set
3) 12:50 Rx’d
WB: 50/10/10/5 finished at 3:23
C2B: FML, enough said
S2OH: 10/10/5
1)finished at 140
harder than expected with time constraint
2)190,220,240,250,240
Cond- 8:11
1 – done start at 55kg up to 69. No missues but last set not unbroken. Doubles all done a few misses.
2- attempted off 145 kg… This was pure awful after part 1. Too many misses may have to take some weight down
3- 8:50. Trying to get pull ups back is not fun
1) 75,85,95,105,110,115,120(1)
Did not finish last two sets of DU
2) 110, 130, 140, 150, 140
3) 15:17 20#/105#
DU were not unbroken. My goal was to just get the 30
PM Session
5 front squats + 3 jerks
1.) 185
2.) 215
3.) 230
4.) 245
5.) 230
All good
Conditioning
10:21
Wall balls in two sets 55 and 20 could of went UB my workout partner/fellow coach did and finished in 7:56. C2B felt better and s2o felt great 15 & 10 reps.
M/24/239
IG: jporter43
1. 135, 145, 155, 165, 175, 185, 200
All DU were unbroken
2. 235 5+3, 250 5+3, 265 5+3, 280 5+3
3. 9:03 RX
BBG: EMOM
Hang snatch power position.
88 / 94 / 99 / 105 / 110 / 115 / 121 All UB.
Did 30 single unders, still having problems with shinsplint.
STRENGTH:
This was heavy, becourse theres only 5lbs between my max clean and frontsquat.
5 FS + 3 jerk (did split jerks)
132 5+3 / 154 5+3 / 165 5+2+1 / 176 5+1+2 / 165 5+1+2
WOD: scaled with normal pullups and 132lbs shoulder to OH.
15.35
1) 135-145-155-165-175-185-195
2) 200-235-250-265-250
3) 6:57; 75WB/20-17-13 C@B/10-8-7 SOH
bbg
1)135-195
2)up to 255
3)8:21, doing the wb ub was a bad idea, 5s on the c2b
1) Alternating EMOM for 14:00-
Snatches: 115/120/125/130/135/140/155
30 UB Double-Unders/couple misses, mostly ub
2) Front Squat (Based on 1RM Clean) + 3 Jerks:
could not stay on %’s for jerks: 190/205/215/255/225
3) For time: 6:59, felt good. WB-40/35, C2B-20/10/20, S2O-9/8/8
75 Wall Balls 20#
50 C2B Pull-ups
25 Shoulder to Overhead 155#