150119

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Another great weekend in Oz; with Andy, Regan, and the crew at CF Bounce.

IMG_7598-0.JPG

And this happened when Jared and Andy went head to head for deficit HSPU. Must have been the Alpha Fit plates…

http://instagram.com/p/yA5SAwsLx2/

WOD 150119:

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

30:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

41 thoughts on “150119”

  4. BBG
    115, 125, 135, 145, 155, 165, 175
    (+70 total load from last week)
    -All t&g
    -these felt solid today

    Strength/skill
    1a) 165, 170, 175, 170 (+5 from last week)
    1b) 38, 29, 21, 20 = 108
    (+8 from last week)

    Conditioning later

    • Conditioning
      6 rounds + 6 burpee step ups
      -No HR monitor
      -worked hard, but wasn’t dying at the end

  5. M/31/185/5’11”

    AM session

    Did strength/skill first today
    1a) 105, 115, 125, 135 (+5)
    1b) 23, 17, 13, 14 (+2)

    BBG
    95, 105, 115, 125, 135 (3,2), 145 (3,1,1), 125

    Chinese Rows 4×10
    95, 115, 125, 135

    • PM

      Conditioning
      3+10 (370)

      DU’s felt great last week but couldn’t link 50 to save my life today. Checked HR 3 times. 148-152

      Started doing some of the connectivity stuff also.

  6. EMOM for 7:00-PS 95, 135, 145, 155, 160 (3/1/1), 160 (2/1/1/1), 160 (1/1/1),
    1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – 125, 140, 155, 165
    1b) 4XME UB TTB – 26, 25, 22, 21
    Conditioning 5 rds plus 6 or 606 reps.
    Been trudging around some mountains carrying 85% of my body weight for the last few days so I felt like ass starting the workout but then felt fantastic by the end of the conditioning.

  7. Conditioning
    3 + 35 double unders
    Wore heart rate monitor
    Averaged 151bpm
    Got pissed that I kept tripping on the last set of double unders and spiked my rope and heart rate.. Whoops.

  8. Did connectivity stuff.
    BBG : 7 min AMRAP : p. Snatches: 35-40-45-47.5-50-52.5-55kg (same as last week but felt better)
    1a. Snatch balance and 2 OHS: 40-47.5-52.5-57.5kg (2.5kg up from last week)
    1b. TTB :15-13-12-11 (a few more reps than last week)
    Cond: did 26 min: maybe moved a bit to slow, did total: 2rounds + 30 b step ups +14 OHS. Was nice for a change.

  9. Working back from a competition Saturday so keeping things easy today

    10 am session
    BBG:
    1. 135# 135# 145# 145# 155# 155# 165#

    Aerobic Capacity:
    4 Rounds
    Avg HR = 154 BPM

    4pm Session:
    I’m going to do a 3RM OHS and TTB work

  10. M/25/5’9″/200/Central Region
    IG: @mrernestiempire
    (all weights in pounds)

    BBG: 120, 130, 140, 150, 160, 170(4/1), 170(1/1/f/f) *all UB except for those noted. On last round I missed the third rep, got flustered missed another, then went over the 1min mark.

    S/S: 1a) 145, 170, 195(f)(2/3), 195(+10 from last week) *only got 2 of 3 reps on third set, lost the bar on first OH squat.
    1b) 14, 12, 11, 10 *all double digits for once, I’m excited!

    Conditioning: 480 reps (4 Rounds)

  11. BBG: 85, 110, 120, 125, 130, 135(4), 125# …I think. No time to write anything down

    Strength/Skill
    1a) 150#
    1b) 30, 23, 20, 16

    Conditioning: 3 rounds. Had a really hard time keeping HR down

  12. F/39/Europe

    My very first rookie post in here. Just started following the program.
    Power snatch: 25-27,5-30-32,5-35-37,5-40 kg UB

    S/SB: 4 x 3 @ 42,5 kg

    T2B: 13-11-10-10

    Amrap:4 rounds + 22 burpee step ups (meassured hr 150 bpm at the end)

  13. BBG
    105-115-125-135-145-155-160-165
    Strength/Skill
    1a) 155-175-185-200f 3rd SB
    1b) 33-30-25-25
    Cond
    6rds HR 153-155

  14. BBG: 35UB – 40UB – 45UB – 47,5UB – 50UB – 52,5 (4+1) – 55kg (failed, dropped to full squat).

    Strength/Skill
    1a) 52,5-57,5-52,5-67,5kg (+2,5kg)
    1b) 15-13-11-10. T2B no good today.

    Conditioning: 4 rounds + 2 reps.
    Loved the burpee step ups… no wait, that is a lie.

  16. bbg skipped
    ohs complex 155-185
    t2b 31-16-15-12 total=74
    total from 141229=68
    con 4+1
    subbed 150′ sled push for 50 du’s
    calf is feeling better but not powerful yet. getting more treatment tomorrow

  17. BBG:
    115, 125, 135, 155, 165, 175(4), 155

    Strength:
    a. 215, 230, 240, 250 (up 10#)
    b. 20, 17, 15, 15

    Cond:
    3rnds + 15 burpee (HR avg. 150)

  18. 24/m/195
    IG : essig14

    Beat up from winning team grit this weekend in VA so limited this session. On top of that I had to do an open style wod for a comp coming up. Back grinding tomorrow

    Conditioning: 5 + 9 burpee step ups. Avg HR was 145ish.

  19. BBG
    1.) Power Snatches from Power Position (knee)
    135×4 minutes/155×3 minutes

    Strength/Skill – Alt every 1:30
    1a.) 3 BTN Snatch Push Press
    Up to 225#
    1b.) :30 ME UB TTB
    18/16/17/17

    Cond
    Subbed 40 Push Press for OHS (knee)

    4 rounds + 20 BBJ

  20. PM session

    Strength

    1 snatch balance + 2 OHS
    x3 for 4 sets

    1.) 185
    2.) 195
    3.) 205
    4.) 225

    Toes to bar

    1.) 21
    2.) 15
    3.) 12
    4.) 15

    Conditioning

    3 rounds + 12 burpees

    Couldn’t get HR lower then 169. Not good remnants of the stomach flu. Plus this is my huge weakness being super anerobic. Moved the entire time wish I could get more rounds but that would require going at a much faster pace.

  23. BBG
    88-110-132-143-154-158(4)-143#

    Strength/Skill
    1a) 95-135-155-170#
    1b) 24-18-19-15

    Conditioning
    4 + 31 reps = 511 reps

  24. Snatch
    135
    155
    185
    195
    205
    215 caught last one low.
    185

    1Sb+2oh and t2b
    135
    20
    185
    20
    220
    20
    230
    20
    Conditioning
    4rnds +30bbj+15oh
    Good luck on squats tomorrow legs. No set of du were done ub or in under 2 min I think. New jump rope. Total different than Im used to. Think I would have done better. But pacing felt good.

  26. BBG:
    125 – 145 – 160 – 175 – 185 – 195 – 205(3) (All T&G)

    Strength/Skill:
    1a) Knee starting to get a little balky, so just did 4×3 OHS… 185 – 205 – 225 – 255(1)
    1b) 16 – 13 – 9 – 7

    Conditioning:
    3 rounds + 4 burpee/step-ups (364 reps)

    First time wear a HR monitor; I suck at keeping my HR down, apparently.

    Did burpees until HR hit 160-162, then rested until it was back to 150.

    OHS and DUs were unbroken, which spiked HR to about 170, then rested until it was back to 150.

  27. Bbg: 105,115, 125
    135,145,155,165
    All tap and go besides 2 at 165.

    Str/skill
    1) Stayed at 125 (mobility issues for squatting still, been going to a specialist for my left hip and glute med)
    2) stayed around 30-25

    Cond: 4rds +20 burpee step ups. HR 150-155. Took my time on the ohs because of my mobility issue. Cannot wait to squat normal again without pain.

  28. M/48/155
    AM:
    Shoulder press x3 40-50-60-64-66-69kg
    EMOM 20: even 2 pause back squat 155lbs increasing to 253lbs on last set
    odd: 11 pushups and 6 v ups

    PM:
    Connectivity: 3x pike shoulder stretch, 3xME L hold (70-65-73), 3x 40s 30degree HS, 3x 40ft HS walk.

    EMOM 7, 5 power snatches 95-105-115-125-135-140-150. Same as last week, but this time I got the last set unbroken. Last week was 4+1 and week before was 3+2.

    1SB+2OHS x3: 140-140-150-160, +5 from last week

    TTB: 30-27-22-15 = 94. This was really bad for me, down 15 total from last week. On the bright side, 30 was my max at this time last year.

    30 min amrap. 5 rounds + 30.

  29. BBG
    105,110,115,125,135,145 All UB,150 (3/2)
    S/S
    1A) 145,150,155,160
    1B) 21/17/14/11
    Conditioning
    420 Reps (3rds + 30 burpees + 30 Ohs)

  30. Just had my bachelor party over the weekend so not feeling too great today.

    BBG)
    Snatch EMOM: 95, 115, 135, 145, 145, 145, 145 UB until second set at 145, then singles (same results as last week)

    Strength)
    SB + OHS: 155, 165, 175, 185 (failed), same as last week

    TTB: 32, 27, 24, 24 = 107 (+6 from last week)

    Cond) Later

  31. BBG
    75,85,95,105,115,125,135(1)

    S/S
    1a) 105, 115×2, 125
    1b) 20,13,14,11

    Conditioning
    2 rounds, 28 burpee step-ups or 268 reps

  32. BBG
    135-165-185-195(only got 3)-165-170-175

    Strength
    185-225-255-275(failed 2nd OHS) #30 PR
    20-20-20-15
    video on IG @chiefcaleb311

    Conditioning
    4+45 – at a conversational pace

  33. BBG. 115, 135, 145, 155, 165, 175, 185 (4+1).

    1A.) 135, 155, 185, 215 (+10)
    1B.) 24, 21, 14, 12

    Conditioning
    5 rounds + 4

  35. Took a week off during vacation-hit some simple traditional wods and took three days off.

    EMOM for 7:00 (115, 125, 135, 145, 155, 165, 175)
    1a) 4X3 of 1 Snatch Balance + 2 OHS (135, 165, 195, 215)
    1b) 4XME UB TTB – rest EXACTLY 60 seconds (30, 22, 20, 15)-Grip was shot
    Conditioning
    Session 1 Added the gym’s wod 5 Rounds of 12 BJ 24″ and 185 S2OH 4:17
    Session 2 30:00 AMRAP 4 rounds and 20 Double unders-pushed a bit hard towards the end, wanted the fifth round…couldn’t get it though

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