150112

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After an absurdly great weekend at Andfit CF in Auckland, with Wykie and some of the greatest humans on earth.
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Jared and I are off to explore gorgeous New Zealand, or “Middle Earth” for you dorks out there. We are likely the first American expeditionary team ever to drive a Maloo Ute to Wellington; just to carry the luggage of the guy on the motorcycle.

Seems reasonable.

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“I’m coming Mr. Frodo!”

WOD 150112:

BBG

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill

1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4XME UB TTB – rest EXACTLY 60 seconds

Conditioning

7:00 AMRAP of:

6″ Target Burpees

38 thoughts on “150112”

  2. Rise and Grind!
    BBG
    105-115-125-135-145-155-165
    Strength/Skill
    1a) up to 185 (really think i did it right this week!)
    1b) 30-30-25-25
    Cond
    122 reps

  3. BBG
    95-135
    Stayed lighter this week to tighten up my form and get all the reps.

    Strength/Skill
    1a) up to 130 (+5)
    1b) 20, 16, 14, 15 (+6 reps)
    My overhead mobility is really shining on that complex

  4. BBG
    105, 115, 125, 135, 145, 155, 165
    All t&g

    Strength/skill
    *took strength from the ground
    1a) 165, 170, 175 (2/3), 165, *165
    *did an extra set @ 165 to make up for the missed rep @ 175
    1b) 40, 25, 19, 16
    100 total (+4 from last week)
    Conditioning later

    • BBG:
      120 UB
      145 UB
      155 UB
      165 UB
      170 UB
      175 UB
      180 (3;2)

      Strength:
      185# ; 27 t2b
      195# ; 28 t2b
      205# ; 27 t2b
      210# ; 26 t2b
      (Complexes done as 1 snatch balance 2 OHS, 1 snatch balance 2 OHS, 1 snatch balance 2 OHS) 4 times

  7. i understand the halting clean pull, pausing at the knee, but i dont understand the pause at the power position, i would love to see a video or explanation.

  9. BBG: I don’t even know. No time to change weights and too sick to think clearly to do math in time.

    Strength/Skill
    1a) 145#
    1b) 27, 22, 20, 16

    Conditioning: 112 reps (+1 from last time we did this). Was expecting more but I guess with a cold I’ll take it)

  10. EMOM
    115-125-135-145-155-165-175
    All UB. +5 from last week (hit 170 3/2 last week)

    Strength/Skill
    160/22 TTB
    175/17
    190/16
    200/15
    +5 from last week / +4 TTB

    Conditioning
    105 burpees (+4 from last test)

  12. BBG
    88-110-132-143-154-156(3)-143#

    Strength/Skill
    1a)135-145-155-165#

    1b) 24-18-15-12

    Conditioning
    107 reps

  13. PS 95, 135, 145, 155, 165 (3/2), 175 (2 reps slow changing weight), 155 (4 singles then finished 2 seconds after the clock)
    Snatch drop/OHS 120, 140, 150, 160
    TTB 24, 24, 21, 20
    Burpees 105. Aimed for 17 burpee a minute pace but trailed off after 4 minutes

  14. BBG: EMOM 7
    88 / 93 / 99 / 104 / 110 / 110 / 110

    S/S:
    1a) 110 / 121 / 126 / 132 ( +5 lbs from last week)
    2b) 15 / 13 / 10 / 10 = 48 (same as last week, but 15 in a row is a PR)

    COND: 93 reps.

  15. Bbg: .115 / 135 / 145 / 155 / 165 / 175 / 185. All t&g ub. Kept it light for comp this weekend

    Strength:
    1a) 225 / 245 / 265 / 275
    1b) DND ripped hand

    Conditioning: 120 burpees. Avg HR 162

  16. IG: @mrernestiempire
    (all weights in pounds)
    BBG: 115, 125, 135, 145, 155(3/2), 165(2/1/1/1), 155(4/1) *No misses!

    S/S: 1a) 135, 165, 185, 205f (1/3) *failed on the second OH squat of the second rep
    1b) 16, 6, 10, 11 *second round I lost my grip, getting better at T2B though

    Conditioning: 102 reps

  17. Bbg
    115, 125, 135, 145, 155 (F) 135, 145

    Str 135, 145,155, 165 (f last balance )
    B) 20,15, 12, 13

    Con
    81

  18. Get a competition this weekend so added some today to test for the workouts. Started with a test metcon small sprint style right around 2 min max effort. Good warm.
    Power snatch
    125
    135
    155
    175
    195
    205
    225 got one missed the 2nd out front and stopped there all tng.
    Snatch balance +2oh squats x3 this week the right way
    185,225 fell forward on 4th oh.
    205,185.
    T2b 20,20,20,1 (about to rip don’t want to before comp but confident I could have gotten 20 again)
    conditioning
    This was sad today got a whopping 95. tried to pace got first half done then fell back to old habits of stopping and going hard. Got more that way but my lactic acid threshold was really lacking today. I was hardly winded chest and legs got me
    Finished off with some row sprints for this weekend.

  19. Snatch EMOM:
    95, 115, 135, 145, 145, 145, 145
    All UB till second set at 145, then singles the rest of the way. +10/round on minute 6 and 7 from last week.

    1a, Complex) 155, 165, 175, 185 failed. Hit same max as last week but I think I got 185 in me.
    1b, TTB) 30, 26, 23, 22 (101) +15ish from last time I did this. Didn’t do last week cause of a tear.

    Cond) Later

  20. Knee is about the same. Should prob see a doctor about it

    Alternating Every 1:30 for 24:00

    1.) 3 Tempo Bench (3 count down, 3 count at chest, explode up) AHAP

    2.) ME UB Strict Pull Ups

    3.) 3 BTN Snatch Grip Push Press, AHAP

    4.) 10 Strict TTB

    Notes:
    1.) up to 245#, match from a couple cycles ago, but much faster
    2.) 20/16/12/10
    3.) up to 235#, PR felt easy
    4.) UB

  21. Power snatch
    125 UB
    135 UB
    145 UB
    155 UB
    165 4.1
    175 2.1.1.1
    175 1 .2.1.1
    Snatch balance- 185/195/205×2 failed 3rd set.
    T2B- 17/20/21
    Only 3 sets had to teach.

  22. 1/12:

    BBG: EMOM for 7:00- 5 Power Snatches – 120/135/145/155/165/175/185, all ub

    *Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

    Strength/Skill:
    1a) 4X3 of 1 Snatch Balance + 2 OHS: Think I did this right today, 155/165/175/185, 3x through each effort

    1b) 4XME UB TTB – 20’s each time

    Conditioning: 7:00 AMRAP of- 130 reps, couple better than last time. Paced too much too early.

    6″ Target Burpees

  24. Snatches 115-50, failed 155, finished at 145
    Complex 165-185
    Subbed farmers walk for t2b, my hands usually don’t tear but I got one callus that was just grinding like mad today
    Con 115 burpees
    Exact same as what I got last time we tested this

  25. BBG
    115,125,130,135,140,145,150,155-All UB
    S/S
    1A) 145,150,155,155 (+5)
    1B) 25(PR +1)/15/13/11
    Conditoning
    95 burpees

  26. 1) 55 up to 77. +3. This felt awful

    2a) 90, jump to 98 got 1.
    2b) subbed strict pull ups and ghd to save shoulders

    Cond. 7:00 burpeees

    111 – down about 8 reps.

    Overall a bad day. Tired and had no “juice” in the legs….

  27. 31/M/175#/5’9″/East Region
    IG: goalie858

    *straight off a 6hr Boston to LA flight!
    BBG:
    115/125/135/145/155/165/170# (+5#)

    STRENGTH/SKILL:
    1a)155/165/175/185#
    1b)27/25/22/21

    COND:
    110 (+16 I think)

  28. Did the connectivity work.
    Bbg: 1.Emom: 7min p. Snatch: 35-40-45-47.5-50-52.5-55kg (up from last week)
    1a. 1sn balance and 2 Oh squats: 40-45-50-55kg
    1b. Ttb: 15-12-12-10 (both up from last week)
    Con: 7min burpees: 78reps. Getting better kept a good rhythm. Next time will up the pace.

  29. BBG
    Up to 110# by 6th minute. Stayed at 110 for 7th minute (+5)

    Strength
    1a. 135 (+10) – this complex is so sexy
    1b. 12/11/10/5 – came off rig

    Conditioning
    91 reps

  30. M/29/155/California Region
    BBG
    1. DND

    Strength
    1a. DND
    1b. 33-12-10-10

    Conditioning
    117

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