150113

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Fleming being Fleming, in another hemisphere…

http://instagram.com/p/xu27VUsLwk/

WOD 150113:

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@65%, 1×5@75%, 2×5@80%, 1×5@75% – 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 20 Calories
60 Wall Balls 20/14#
Row 20 Calories

*Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB.

Rest as needed between 1&2.

2) 6:00 AMRAP at a conversational pace of:

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

With no break…

3:00 AMRAP at absolute all out effort of:

5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

43 thoughts on “150113”

  1. 24/M/66″/161#

    BBG: 95#, 115#, 135#, 145#, 155#
    S/S: 235#, 275#, 290#
    Cond:
    1) 6:44 (screwed this one up, did 30cal instead of 20)
    2) 1+2, scaled to 115#
    3) 1, scaled to 115#

  2. BBG: 50-55-57,5-60-62,5-65-1×67,5kg

    Strength/Skill
    a) off 110kg
    b) 4 rounds of 10 strict+5 kipping

    Conditioning:
    5:21rx.
    60 wallballs unbroken, 14 lbs, mens target (10′).

  3. BBG
    170, 175, 180, 185, 190, 195, 205 (+5)
    All t&g

    Strength/skill
    1a) off of 370#
    1b) 15/3, 11/4, 10/4, 10/2
    = 46/13

    Conditioning later

    • Conditioning
      1) 4:23
      WB (57/3)

      2) 6 min amrap: 3 rounds + 6 Rx
      3 min amrap: 2 rounds + 2 Rx

    • class wod for conditioning today
      variation of the dave castro challenge. was pretty fun actually
      3 rounds
      7 minutes to complete
      10 snatches 135/95
      10 mu’s
      10 c+j 135/95
      10 burpee box jump 24/20
      4:32, 5:39, 6:26

  5. Sorry for not posting much the past week or so. I’ve had 2 hr delays to work and weird scheduling so my training has been shifted differently each day and my body has been taking a beating on this cycle. Feels like somedays I could #wineverything and others #shitthebed.

    Figuring out that the EMOMs don’t go well at 5 am so push those to the afternoon which means squeezing them in right after work and before class but following some of you on IG really motivates me since I can see what weights you are hitting. Thanks guys and keep posting!

    5am session:
    Strength/Skill:
    1a. Off 400#
    1b. 30 strict + 10 kipping for all sets
    *usually do an abmat and 25# plates but today only used an abmat and pushed head down fully each time.

    Conditioning #1:
    3:40 UB (:13 transition to and from rower, really the only way to get a better time)

  6. https://www.youtube.com/watch?v=0j3yuWUyNZI
    I trying to learn the kipping MU, but it really dosn’t Work. Take a look, any advice?
    as I see it, it looks like I catch it way to low, but im trying to pull the rings to the hips, but it dosn’t seems to be posible?

    BBG:
    132 / 143 / 148 / 154 / 159 / 159 / 143 *All UB

    S/S:
    BS: 176 / 198 / 210 / 210 / 198
    HSPU: 5 + 5 / 5 + 6 / 3 + 2 / 0 + 7 = 33 reps (one more than last)

    Condi:
    1) 5.40 RX (WB: 30 – 20 – 10)

    2) 1 round (struggle with the MU’s)

    3) DND, practice MU

    • Hey man it’s tough to analyze it full speed but my suggestion would be to
      1. at the bottom of the kip, actively push the rings forward more
      2. you pull early on the actual muscle up kip compared to your practice swings, ride it out and let your body elevate then pull and turnover
      3. a little bit of the “kicksies” on the muscle up (knees bend and feet go towards ground), stay in your hollow position, pointing toes

      I just posted a 4 image pic of my kip on the IG the other day if you want to check that out… shawnrider_cf

    • like shawn said its tough to analyze. full speed. looks like your just about there though. if you’re struggling getting out of the bottom of that catch, definitely practice some deep ring dips. Also, one of the drills I’ll have people do for this sometimes is just practicing an exaggerated chest to bar pullup. Just practice making the most of your hip power by doing small sets of high chest to bars. straight legs, arch, hollow, big hip pop, and aiming to pull your belly button to the bar. It’s not the exact same movement but that movement pattern should carry over to a more powerful hip extension on the muscle up.

    • BBG:
      165 UB
      180 UB
      190 UB
      200 UB
      210 UB
      220 UB
      230 UB for 3 cleans and 2 jerks, failed the third jerk attempt. Did an extra rep.

      1a) based off 340#
      1b) 4/17
      4/20
      5/15
      3/19

  9. EMOM
    177-185-195-205-210-210-215 hit singles at 215. Felt awkward.

    Strength/Skil
    Backsquats off of 400#
    1) 5 strict + 5 kip
    2) 4+7
    3) 4+8
    4) 4+6
    Overall +2 on strict

    Conditioning
    For time – 4:10 all UB
    6min amrap – 2 rounds
    3min amrap – 1+3mu (hand tore on 1st mu of 2nd round. Resulted to singles in time left.)

  10. Bbg
    165, 175, 185, 195, 195, 205(f), 185

    S/S
    Squats off of 375
    Hspu 12+4, 7+6, 5+5, 6+6

    Con
    1) 5:10
    2) 1+6
    All out 1+8

  11. F/29/ scurvia on Instagram

    Bbg: 105,115,125,135,145,155(2 missed 3rd rep) 135

    Strength: 1a) off of 300 hit all reps
    1b) 11,10,10,9 scaled

    Conditioning:
    Part 1: 8:45 – about 1:45 for transition from rower to wall balls, rower is in the basement didn’t feel like moving it to the garage, bad idea!

    Part 2: later

  12. BBG
    154-165-176-187-196-198-187#

    Strength/Skill
    1a) based off of 355#

    1b) 15+11
    11+8
    9+9
    9+7

    Conditioning
    1) 7:25

    2) 2 + 3
    3) 1

  13. BBG:
    140, 145, 155, 160, 165, 170 (1), 155(1)# …these EMOMs are killing me this week

    Strength/Skill
    1a) off of 290#
    1b) 11/13, 9/10, 8/10, 7/11

    Conditioning
    1) 5:11. Had to break at 40 to prevent a lot of no reps hitting the height
    2) 6:00 AMRAP: 1 + 4 S2OH
    3:00 AMRAP: 1+15 S2OH

  14. Bbg:160,170,175,180
    185,190, 205singles

    Cond 1: 5:09 lulz shoulders hit a wall after 30UB

    Cond 2:
    6min- 2+7( really tried to slow myself down, still had about 30s of rest before the 3 and wasn’t winded and did 4s for STOH)
    3min- 1+9 (shoulders hit a wall again. STOH is a big weakness for me in cond pieces)

  16. BBG
    115,125,135,145,155,165,175
    All tng except last 2 sets

    Strength
    1a) done based off 345
    1b) 4+2, 4+3, 4+3, 4+4

    HSPU are feeling a little better as my mobility slowly improves.

    Conditioning
    4:01

    Tried to go UB but lost rhythm 2-3 times on wall balls.

  17. IG: @mrernestiempire
    (all weights in pounds)
    BBG: 170, 180, 190, 200, 210, 220 *all UB T&G, no misses!

    S/S: 1a) off 370
    1b) 12+5, 8+8, 8+6, 7+5 *did have some wrist soreness that bugged me a little today, but this is still about the mark I’ve been hitting.

    Conditioning: 1) 3:54 Rx’d *nearly got all wall balls UB, got smacked in the face with the ball at 51 and dropped it.
    2) 6min AMRAP, paced = 2 Rounds + 3 reps
    3min AMRAP, all out = 1 Round + 1 rep *subbed bar muscle up on both, no rings available

  18. EMOM
    185
    195
    205
    215
    220
    220
    225
    All sets unbroken.
    A.) done off 375
    B.) 12/7
    10/3
    8/6
    10/2

  19. 24/m/195
    IG : essig14

    Bbg: emom after I coach class

    Strength/skill:
    1a. % squats done. Knee felt okay

    1b. 1: 16+14 2: 13+140 3: 13+13 4: 13+12
    Strict: 55 Kipping: 49. Total 104. This has improved each week!

    Conditioning:
    1. 3:28 all unbroken.

    2. After class

    • Bbg: 175 -185 – 195 -205 – 215 – 225 -235. Mostly singles in late rounds

      conditioning. 2. DND (time)

  20. BBG:
    185# + 10# to 245#

    Conditioning 2:
    2 + 15 S2O then rested 1:00 so I didn’t get caught on rings going into all our piece
    2 + 5 MU

  21. 1)190,195,200,205,210,215,220
    2a)14+4 14+3 14+3 14+3
    2b)225,260,300,320,320
    Cond- 3:59

  22. BBG
    up to 175×2

    Strength/Skill
    1b) Off 285
    1b) these were hard today – 4+7, 3+7, 3+5, 0+8

    Conditioning
    1) 3:50 unbroken WB
    2) 6:00 AMRAP – 1+ 6
    3:00 AMRAP – 1+2

  23. BBG
    165,175,185,190,195,205,210-All UB
    S/S
    1a)off 365
    1b) 45s and abmat
    6+4/6+4/5+4/5+3
    Cond
    1)3:43
    2)3 Rds exact
    3) 1Rd + 4 MU

  24. 31/M/175#/5’9″/East Region
    IG: goalie858

    BBG:
    175/180/185/190/195/200/205# (+5#)

    STRENGTH/SKILL:
    1a)Off of 350#… no misses and felt good
    1b)15/8-13/7-12/6-11/5 (51/26)

    COND:
    1)4:10 (WB 50/10)
    2)3rds/1rd+4MUs…may have went to hard on the conservative round.

  25. Pcnpj
    225
    235
    245
    255
    265
    275
    Went for 305 only got 2.
    Been doing extra stuff for the comp this weekend. Continued to clean hit 325,345,370pr
    Squats
    350,405,435×1 felt off dropped 425 just 10lb but hit all 405
    Hspu. Only did strict 22,19,15,17
    Conditioning 1 4:07 rows done in :45 ,:47 wall balls killed me. Idk why. 30,10s I had to jump to get it there felt like I was falling asleep and had no arms weird!
    Didn’t do last wod. Did some mu
    But practiced a wod
    As a team of 4 while rowing 2000m complete 4 rope climb 100 shoulder to oh 100 pnds
    4 rope climbs 100 front squats 4 rope climb.

  26. M/48/155
    emom 7: 3 PC&J: 135-140-145-150-150-150-155. Last week was 150 only on last set and a struggle. This week the 150’s were not too hard and 155 very doable.

    BS/5: off of 316, no problems

    HSPU: 32-24-21-19 = 95 +2 from last week.

    20 cal Row-60 WB – 20 cal row: 5:24. WB were 26-13-11-10

    Cond 2: Part 1: 2+11 Part 2: 1 + 6

  27. BBG)
    Clean EMOM: 145, 165, 175, 185, 185, 185, 185 all UB until 2nd set at 185, then singles the rest of the way. +60# total pounds from last week (did 165 for the last 3 sets last week).

    Strength)
    Back Squat: 215, 245, 265, 265, 245 (based of 330)
    HSPU: 17+4, 12+4, 9+4, 9+4 best these have ever felt, stoked!

    Cond)
    Later

  28. Bbg: t and g P. Cleans: 7min EMOM: 55-60-65-67.5-70-72.5-75kg (the last set I went 2+1) but up from last week.
    1a. Back squat: 82.5-95-100-100-95kg
    1b. 3+8-3+8-3+7-3+5(on 10cm foam, up a few reps from last week)
    Conditioning: Only had time for first conditioning. Also didn’t read it properly so did 30 cal row and broke wall balls up in sets of 10. Oops.
    Time: 7:36min

  30. This week has sucked…pre-workout it is.

    BBG – 165/175/185/195/200/205/215(2) up 10# from last week

    Strength – Done off 420#. Felt decent
    HSPU with 1 Abmat, 10 strict each set + another 5-7 kipping.

    Conditioning:

    1 – 4:12 – 38 wall balls unbroken. These felt much better! I could actually breathe during them

    Rest about 10 Min (not long enough)

    2 – 2 Rounds + 15 reps (all shoulder to OH)

    3 – 1 Round + 11 reps (6 S2OH)

  31. BBG
    110,120,130,140,150,160,165(1.5)

    S/s
    1a) 155, 175, 190, 190, 175
    1b) 10,8; 8,8; 7,7; 4,5

    Conditioning
    1) 7:03 rx
    2) 2,10stoh; 1, 2stoh 95#

  32. A day behind this week due to work.
    BBG
    170-175-180-185-190-200-205
    Strength/Skill
    1a) off 375
    1b) 20/4-17/4-18/1-16/4
    Cond
    1) 3:33 All UB damn rower seemed like it took an eternity to turn back on 2nd row.
    2) 6:00- 3rds
    3:00- 2+8

  33. Just getting back into it after 10 days off. Went on a ski trip then got sick…..

    BBG:
    145/155/165/175/185/165/165

    Strength/Skill:
    1) 225 across the board….tried to go up on second set but couldn’t.
    2.)4+5/3+4/2+6/2+7

    Conditioning:
    1.)5:46rx……I feel out of shape, but also I’m not 100% yet so hopefully by the end of next week I’ll be swell.

  34. Bench press competition to start my evening: 285 best lift, missed 300 (no one else in my weight class)
    PCPJ 145, 165, 185, 195, 205 2/1, 205, 185
    Squats off 385
    HSPU 26/4 . 21/4 18/7/ 13/9
    Cond1 4:25
    Cond 2 3 rounds in 6 min. 1 rd+5MU second

  35. BBG: EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks*, 195/205/215/225/225/225/220, missed a couple

    Strength/Skill *Sequence ends on 5th set of BS.

    4) Back Squat: Off 480, 315/365/385/385/315

    1b) 4XME Strict + ME Kipping UB HSPU: Better this week, 15+5, 14+5, 13+3, 12+3

    Conditioning 1) For time: 3:42-fucking rower shut off right when I got back on

    Row 20 Calories
    60 Wall Balls 20# UB
    Row 20 Calories

    Rested ~about 7 min.

    2) 6:00 AMRAP at a conversational pace of: 3 rds, rested from 5:00-6:00

    3 Muscle-Ups
    12 Shoulder to Overhead 135#
    50′ Shuttle Run (5×10′ sections)

    With no break…

    3:00 AMRAP at absolute all out effort of: 2 rds, + 1 M-U on the clock would’ve been after time, s.o.b

    5 Muscle-Ups – 3/2’s
    15 Shoulder to Overhead 135# – UB
    50′ Shuttle Run (5×10′ sections)

  36. BBG:
    185-195-205-225-235-245(f 3rd rep)-225
    Strength:
    Off #380
    10+8/ 10+7/ 8+7/ 7+8
    Cond.
    1).
    4:15 ub – ouch hurt my fitness
    2).
    6min – 3 rounds
    3min – 1+15

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