Day 3 – “Guts”.
WOD 150106:
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.
4) Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – 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:
Row 30 Calories
50 Thrusters 105/70#
Row 30 Calories
Rest as needed between 1&2.
2) 4:00 AMRAP at a conversational pace of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
With no break…
2:00 AMRAP at absolute all out effort of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
Can the box jump overs be done laterally, or do they have to be done facing the box?
I was thinking about doing them both ways: facing during the first 4 minutes; laterally for the 2 minute ME.
Won’t be posting this week. My knee is giving me issues.
Didn’t hear/feel a pop or any tightening during Friday’s training. Woke up Saturday and it was very swollen and getting into any Flexion causes pain.
Giving it the week to feel better
Heal up man!
Yeah, get better soon bud!
115 up to 155 x 3 rounds
Squats off 325 max
3 + 7, 1 + 6, 2 + 6, 2 + 8
Conditioning 1
8:00
BBG
170
175
180
185
190
195
200
All t&g
*went down to 175 after 190 last week, so +45# for total load this week
Strength
1a) off 370#
1b) 14+4
11+3
10+3
11+2
Conditioning later
Conditioning
1) 6:29
2) 4 min amrap: 2 rounds
2 min amrap: 2 rounds
*even taking it easy during the 4 min portion sucked :/
BBG
1. 135, 145, 155, 155, 155, 165, 175#
S/S
1a. Done – Off of 410#
1b. 0/10, 0/8, 0/7, 0/8 reps
This year is all about OH strength.
BBG
95, 105, 115, 105×4
S/S
1a: 225#, 255#, 275#
1b: 12/5, 10/4, 9/4, 8/5
Ran out of time for conditioning.
Cond 8:31 rest 6-8 mins
At a conversational pace 1rd + 4 snatches. All out effort 2rd+2 box jump overs.
Sorry all out effort was 1 + 9
Conditioning:
1) 6:35
2) 1 rd + 4 reps definite conversation pace
2 rd + 2 pwr snatch
BBG:
165
175
185
195
205
215
225 all sets UB
Strength:
1a) off 340#
1b) 4/11
4/15
5/15
4/12
Hate SHSPU
EMOM
180-185-195-200-205-215-215
(-10 from last week but unbroken throughout)
Strength/Skill
A) based off 400lbs
B) 5 strict + 5 kip, 3+9, 4+6, 3+7
Strict hspu felt better this week
Conditioning
For time – 7:21
Rest 6min
4min amrap – 1+5
2min amrap – 1+7
31/M/175#/East Region
IG: goalie858
BBG:
170/175/180/185/190/195/205#… much more fluid and efficient then last week and all T&G’s (no misses)
STRENGTH/SKILL:
1a)Off of 350#
1b)14/8+14/8+12/7+12/8 = 52/31 (+9 on strict)
COND:
1) 7:58… completing large chunks of thrusters is a huge weakness of mine!
*rested about 8 mins
2) 40 and 26 reps
BBG
1) 170-185-195-205-215-225-230
Strength/Skill
1a) off 375
1b) 16/5-13/4-14/5-12/3
Cond
1) 7:18 very uninspired effort on the thrusters today.
2) 2rds+4
3) 2 rds
Glad I wasn’t the only one that thrusters sucked the life out of today!
Cosign
1) 205-210-215-220-220-205-205
1a) 410
1b) did TTB missed yesterday from being sick
1) 7:30
2) 1 +6 BJ overs
3) 1rd + 1 snatch
wore the wrong shorts for the cleans, will do later
did squats off HBBS of 385
HSPU Strict/Kip
25/7
20/6
14/10
13/10
Cond 1 7:39
Cond 2 26 reps in first 4 min, worked on 2nd pull and dropped on every snatch, 23 reps in 2 mins, doubled snatches
Bbg
160/165/175/185/195/200/205stopped after 2nd clean. All T&g.
Squats: been having a lot of mobility issues squatting. Really tight IT bands, so working on mobility more
Hspu: 15+7, 10+6, 8+6, 6
BBG
1) 170,180,185,190,195,200,205 All T&G
S/S
1A) Off 365
1B) HSPU (45’s + Abmat) 5+6, 5+4,4+5,4+4
Conditioning
1) 5:47 Rx’d ( Row 1:10,Thrusters 20/10/10/10, Row 1:06)
5 min rest
2) 1 Rd + 15 reps (7 SN+8 Box Overs)
3) 1 Rd + 2 SN
BBG: 140, 145, 150, 155, 160, 165, 170(2)
Strength/Skill
1a) off of 290#
1b) forgot my kipping numbers but strict were 11, 9, 8, 5
Conditioning:
1) 7:04
2) 4:00 AMRAP: 1 round + 7 snatches (I think?) God I suck at counting today
2:00 AMRAP: 1 round + 10 box jumps
Had to do everything in the PM because I had to train an entire company this morning. smh
7min EMOM
1.) 185
2.) 190
3.) 195
4.) 205
5.) 215
6.) 220
7.) 235
*all TnG
Strength
1.) 235lbs 15/10
2.) 275lbs 15/8
3.) 295lbs 15/8
4.) 295lbs 15/10
5.) 275lbs
Conditioning #1
7:54
Conditioning #2
4min AMRAP
Like 2 or 3 I literally was talking to someone then entire time.
2min AMRAP
1rd + 14
All reps were TnG and I basically went non stop.
bbg
1)255
str/skl
1)off 410
2)20+11 erry time, +1 to last week #gainz
cond
1)5:45
2)4 min-2
2 min-2+1
BBG
154-165-176-187-196-198(f)-176# – missed the final jerk at 198#
Strength/Skill
1a) based off of 355#
1b) 13+9
9+9
8+7
7+7
Conditioning
1) 8:40
2) 36 reps – 4 min conversational pace
24 reps – all out
185
195
205
210
210
210
210
A.) done off 375
B.) 13+3/ 10+5/10+4/8+2
On IG: @mrernestiempire
(all weights in pounds)
BBG: 170, 175, 180, 185, 190, 195, 200 (3/2) *all T&G except 200, no misses but felt heavy today
S/S: 1a) off 370
1b) 12+8, 11+5, 9+6, 8+5
Conditioning: 7:50 Rx’d.
Didn’t do remainder of conditioning. Felt sick after the first part (normal) but couldn’t shake it and started getting the cold sweats/light headed (not normal) so I stopped there. Not a good day.
Bbg: 1. 175, 185, 195, 205, 215, 225, 235. Last 3 sets not t&g
Strength:
1a. % squats done. Knee felt better today
1b) 1. 15 + 13 2. 11 + 8 3. 11 + 12 4. 11 + 11
Strict: 48 kip: 44. 92 total
Conditioning:
1. 7:22 (damn thrusters suck after hspu)
rest 3min
2. 4min: 2 + 1/2 + 2
2min: 1 + 1/2 + 2
Did this entire workout piece in 65 total minutes start to finish. Smoooooked
24/m/195
IG: essig14
28/M/196
1: 145-175 (last one was not UB 🙁
STR:
a) based off 305
b) 3/7, 3/7, 3/6, 0/7
Condish:
Part 2 only:
a) 1 round + 11 BJO
b) 1 round + 6 P. Snatch
Finished with 1min AMRAP of P. Snatch (13) just for heck of it
Got Instagram because of Outlaw – IG@rrooney41
BBG: 210 UB
Strength/Skill: 1a) off 315
1b) 10+5,8+3,7+4,6+3
BBG)
145, 165, 175, 185, 185, 165, 165 Last week failed first set at 185. This week TnG’d first set and did singles on second, TnG for all other sets.
Strength)
Back Squat: 200, 230, 245, 245, 230 based off 330
HSPU: 10+2, 8+6, 6+7, 5+6 a little worse than last week, but I played around with a faster kip, narrower hand placement, and used plates/abmat instead of just floor.
Cond)
Later
IG: shawnrider_cf
AM Session at 4:30am
Strength:
1. Squats off 400#
Conditioning:
#1: 7:36 (fuck that at this time of time)
PM Session:
Did Outlaw BB OHS %
then,
BBG:
185# + 10# each round up to 245# all T&G
Conditioning:
#2
2 + 5
2
PS: fuck tomorrow
+1 on the P.S.
+1 more on tomorrow
BBG:
185 – 195 – 205 – 215 – 225 – 230 – 235 (not T&G)
Strength/Skill:
1a) 245 – 285 – 305 – 305 – 285
1b) 18/7 – 14/6 – 10/6 – 10/4
Conditioning:
1) 7:27
2) 1+14 & 1+6
Pcnpj
I really just sucked at these today about passed out everything it came down with it so I stopped tng and dropped
225
235
245
265
275×2 gassed
255
255
Squats and Hspu
325
15/10 tweak my neck
375
8/7
405
10/7
405
Skipped (neck)
375
Squats felt good today then went straight in Conditioning it defiantly had some effect on my thrusters.
#1
7:48-7:58 not sure somewhere in here. I also used 115 like a dipshit.
#2
2 rnds
1rnd+7s+12bj
Went ub on snatch till last rnd. Neck wasn’t feeling it and was trying lateral bjs definitely was awkward and slowed me down. I like faceing them better keeps me paced and feels smoother. Got to work on my row get 30 cals under and min and 50 unbroken thrusters like some must have done. Slacking.
IG: Pushin_W8
WOD 150106:
Flexibility
4×0:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.
Static Shaping
3×0:40 L-Sit on Parallettes
40/40/20+10+10 (holy midline)
Skills and Drills
3×3 Arch to Hollow Swing + Chest to Bar + Muscle Up DEMO
The goal is to not bend your legs throughout the entire exercise.
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.
200/210/220/230/240/250/260 – All UB TnG
Strength/Skill
*Sequence ends on 5th set of BS.
4) Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds
275/315/345/345/315
1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds
10+10/10+10/10+10/10+10
Conditioning
1) For time:
Row 30 Calories
50 Thrusters 105/70# (15/8/7/8/6/6)
Row 30 Calories
6:33
Rest as needed between 1&2.
2) 4:00 AMRAP at a conversational pace of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
2 (Burpee Box Jumps like a moron)
With no break…
2:00 AMRAP at absolute all out effort of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
1+3 (Burpee Box Jumps again)
Those are Burpee box jump overs by the way. Felt like a complete moron for misreading this.
BBG
170
Strength
Off 285
4+8, 3+8, 3+7, 3+7
Cond
1) 9:40
2) only had time for 4:00 rest. no legs so took it easy the entire 6:00 – 2+6
24/M/240/NW Region
IG:jporter43
1: 190, 200, 215, 225, 235, 245, 260 (dropped last one, felt east)
2: 265/16+3
315/15+4
330/10+5
330/8+2
315
3. 8:51 RX
4. 2+2 and 1+5
Did the connectivity.
1. 7min EMOM: p.clean and push jerk: 55-60-62.5-65-67.5-70-72.5kg
1a. Back squat: 75-87.5-95-95-87.5kg
1b. HSPU: (used 10cm foam) 2+7- 2+6- 2+7- 2+6
Conditioning:
1. 12:26min -rxd
About 8min rest
2. 4min: 1round+5 – 2min: 1round+3 (scaled snatch weight to 50kg)
M/48/155
Connectivity: pike stretch, 40s L hold on paralletes, swing-c2b-bmu sequence. Done
TNG PCJ emom: 135-135-140-140-145-145-150 +15 from last week
ME HPSU: 29-23-22-19. All strict. Nothing left for kipping after ME strict. +4 from last week
BS% off of 316: 190-220-237-237-220
Row-thruster-row: 11:12. Sucked big time on this one. Could not get going on the rower until the very end. Did thrusters in 6 sets: 8-8-8-10-8-8, which was good, but took too long of breaks.
Power snatch-box jump over: 1+2, 1+1
BBG: EMOM 7
132 / 137 / 143 / 148 / 154 / 154 / 154
(+ 5 Lbs in 3 sets, from last week)
S/S:
1a) BS 5 rep.
159 / 187 / 198 / 198 / 187
1b) 4 x ME HSPU
6 + 0 / 4 + 6 / 5 + 5 / 4 + 0
(Overall 2 rep less than last week, but way more strict)
COND:
1) thrusters scaled to 88 Lbs. (My weakpoint)
Time: 9.23
2) 4 min conversational
1 round + 8 reps.
3) 2 min all out
1 round + 1 rep
bbg
110,120,130,140,150,160(2),150(2)
I had already cleaned 160 once the minute was up so I jerked it and that’s why I didn’t have time for the final round
S/s
1a) off 235
1b) 7,9; 8,6; 7,7; 5,7 had trouble staying on the wall the first round for some reason.
Conditioning
1) 10:20 @70# hamstrings were very angry
2) 1rd, 8bjo; 1rd 3ps
BBG-165,175,185,195,205,205,205 down like 20 lbs
Squats off 400
B) Did Strict press to work on OH stength + Kipping
Cond 1:8:58
Cond 2: 2 rds, 1+9
Back from a two week hiatus and really, I mean really felt it.
BBG 175, 185, 195×3, 195 (f), 175
Squats off 390
Hspu 11+6, 5+6, 6+7, 6+2 fell off the wall.
Con: 11 min. Yeah I was hurting today.
Didn’t have time for the 2nd
F/28
Bbg: 105, 115, 125, 135, 145f, 125, 125
Strength/skill: 1a) off of 300 labs, hit all reps
1b) 10, 11,10,12
Conditioning:
1) 9:59
2) 1+1 snatch, 1+2 snatches
Cj 185-230
Squat based off 435
Hspus 20+4/13+5/11+4/10+4
Con
6:48 subbed airdyne for row
No time for the second part. Too many grown up things to do unfortunately
Took tuesday off, hit this today.
PC+PJ from 165-225 (felt much better this time)
Back Squats based off of 415
ME Strict+ME Kipping HSPUs 10+10, 8+10, 8+8, 8+6
1st Metcon 5:42 did 25 thrusters the first set then nothing over 8 from afterwards.
2nd Metcon 2 rounds in 4 minutes and 1 round plus 8 BJO.
M/29/155/California Region
BBG
1. 150-160-170-180-190-200(2)-200(2)
Strength
1a. 185-215-235-235-215
1b. 14/5, 9/6, 9/6, 8/5
Conditioning
1. 9:17
2. 4:00-2rds
2:00-1rd+5 snatches
1)190,195,200,205,210,215,220
1a)240,280,300,280
1b)14+2,14+2,12+2,
Cond-
1)7:21
2)1+15
2)1+9
Did snatch work: every 1:30 for 6:00-5 Snatches full. 115/145/175/205(2)-deloaded to 195 and hit 3
Strength/Skill:*Sequence ends on 5th set of BS-
4) Back Squats sets x5 / 285/335/365/365/335
1b) 4XME Strict + ME Kipping UB HSPU: 15+3/12+3/12+5/10+3
Conditioning
1) For time: 6:28
Row 30 Calories
50 Thrusters 105/70#
Row 30 Calories
Rest as needed between 1&2. Rested ~20 min.
2) 4:00 AMRAP at a conversational pace of: 2 rds
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
With no break…
2:00 AMRAP at absolute all out effort of: 1 rd +7 snatches
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″