150124

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Ok, little girl, now you’re just showing off.

Hey, dude in the background – effing clap or something, she’s 14.

http://instagram.com/p/yK4yT4ML2R/

WOD 150124:

Session 1:

1) Alternating EMOM for 14:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Burpee Box Jumps 24/20″

2) 21-18-15-12-9-6-3 of:

Thrusters 95/65#
Bar-Facing Burpees

For time.

Session 2:

1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@65%, 1×5@75%, 1×3@85%, 1×3@90%, 1×3@85% – rest 60 sec.

1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@65%, 1×5@75%, 1×3@85%, 1×3@90%, 1×3@85% – rest 60 sec.

2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

30:00 AMRAP of:

50′ HS Walk
30 Row for Calories
10 Strict Pull-ups

24 thoughts on “150124”

  1. Session 1
    The day of the burpees! FML!

    1) 195 UB
    205 UB
    215 UB
    225 UB
    235 UB
    245 2/3 (missed twice)
    225 UB
    – Probably started out too heavy, felt kind of heavy from the start
    – All bbjs within 36 seconds, except for the last minute (43 seconds). Quads/hip flexors were dead

    2) 12:55 (-28 seconds from the open)

    Session 2 later

  2. 1)
    Think I forgot my brain back home this morning.
    Set the timer wrong and had to start it again – and ended up doing 4 min more…
    And when I got home I realized I had been doing hang power cleans.
    Anyway, I got 42,5-45-47,5-50-52,5-55-57,5-60-62,5 kg UB
    Bbj UB 37-40 sec

    2)
    15:50 (open 14:37)

    3)
    Jerks: 45-52,5-60,62,5-60 kg (no failures)

    4)
    Pulls:45-52,5-60-62,5-60 kg

    5)
    Amrap 30: 3 rounds + 6 pull ups

    Completely wasted now…

  3. Emom 140 170 185 195 205 215 225(2/1)
    Burp box jumps check
    cond 1 14.5 12:40
    2 hr break
    Jerks and clean pulls off 240
    30min amrap 7 plus 17 cals

  4. EMOM
    Cleans 177-185-195-205-215-225-235
    Slowest BBJ was :51

    Conditioning
    12:47 (26 seconds faster than my open time last year)

  5. EMOM:
    195
    205
    215
    225 (powered these to catch up, came out slow)
    235
    245
    260
    Still feel absolutely awful so listened to my body and called it a day

  6. Session 1
    1) 154-165-176-187-198-200-200

    BBJ – done. I was finishing these about 10 seconds faster than usual

    2) 14:50

    • Session 2

      1a&b) Based off of 252# – no misses on the jerk

      2) 6 + 82 = I hit 2 strict pull ups in the 7th round

      about 2.5 hours between sessions

  7. BBG
    165
    180.5
    190.5
    200.5
    210.5
    225
    235 (2 failed third did burpees then finished last rep)

    Conditioning:
    12:13 Rx Pr from open

    Called it after conditioning

  8. BBG:
    1. 185# 195# 205# 215# 225# 235# 255#
    *did 30 UB DU instead of burpee box jumps. Why? Because I decided to.

    Conditioning:
    11:40, all Thrusters UB was the goal which meant resting after burpees (:19 seconds faster than Open last year and did it alone today)

    Strength:
    1a. Off 150kg (missed 3rd jerk at 90%)
    1b. Off 150kg

    Aerobic Capacity:
    Kept HR < 155 BPM
    7 + 18 Calories
    Avg HR = 146 BPM

  9. M/26/66″/161#

    Got 4th overall with 9 points.
    WOD 1: 7:13, 6th out of 7 competitors
    5 Clean and Jerk, 185#
    100’ Farmer’s Carry, 53#
    4 Clean and Jerk, 185#
    100’ Farmer’s Carry, 53#
    3 Clean and Jerk, 185#
    100’ Farmer’s Carry, 53#
    2 Clean and Jerk, 185#
    100’ Farmer’s Carry, 53#
    1 Clean and Jerk, 185#
    100’ Farmer’s Carry, 53#

    WOD 2: 17:33, 3rd (by 2 seconds)
    500m Row, Time is Tie-Breaker, 1:41
    Then:
    2 Rounds
    20 Pull-ups
    20 Snatches, 75#
    20 Double Unders
    20 KB Swings, 62#
    20 Box Jumps, 30”
    Then:
    500m Row

  10. 185 UB
    205 UB
    215 UB
    220 UB
    225 UB
    235 UB
    245 hit the first 2nd rep fail
    Hit burpee box jumps came back and hit 2 more

    14.5 -14:02 61 second improvement from last year.
    Capacity work- did two handstand walks then stopped those just 30 cal row and 10 strict for 30 mins.

  11. 1) Alternating EMOM for 14:00-
    205,225,235,245,255,265,275lbs felt easy today all UB

    2) 10:19 should have been sub 10 I was pacing too much off the start

  12. Cleans: 185 – 205 – 225 – 245 – 255 – 265(2) – 245
    — Did not do the BBJ

    Jerks: Off 335… Missed last rep on the 2nd 85%

    Conditioning:

    1) 13:42 — Knee got hot after jerks, so subbed 7 strict HSPU each round, which sucked more than I expected.

    2) DND

  14. Session 2

    1a) off 275#, no misses
    1b) off 285#

    Conditioning
    7 rounds + 16 cal
    -no HR monitor

  15. Hang cleans
    185
    205
    225
    245
    265
    285
    315 up a lot from last week.
    Burpee box jumps got spicy today. Did cleans in nanos today Was going to stick with 225 but they felt easy.
    Conditioning 1
    This went to hell fast.
    16:02 way way worse than the open. My legs are just demolished after this week. Thrusters were not bad. Burpees felt like I was climbing out of a hole each rep. Lower back destroyed to
    Hit some jerks.
    245×5
    275×5
    315×3
    335x2x2,1f
    315×3
    Skipped clean pulls. Back!
    Ran out of time for the rest. Hit one rnd and had to go.

  16. Split sessions a little different again, been keeping it like this since week 1 before it was posted as 2 sessions.

    1)160/170/180/190/200/210/220 All UB
    BBJ-39-41 seconds
    2) Jerk/Clean Pulls off 270lbs , 90% for a triple was a 10lb pr off the rack

    3) 14.5- 12:55 Rx’d, Thrusters UB, slowest burpees ever, felt like Stuart from MadTV jumping over the bar, Open time was ~11

    2.5 Hour Break

    30 min AMRAP
    6Rds + HS Walk + 18 cal
    HS Walks UB

  17. Session 1
    Cleans 175, 180, 185, 190, 195, 200, 205.
    BBJ-DONE

    Con
    16:10 spent to much time looking at the bar in the middle

  18. Cleans
    185, 195, 205, 215, 225, 235, 255 (4)
    Jerks
    230, 265, shoulders smoked
    Pulls
    195, 235, 265, 275, 265
    14.5 Rx
    10:38 PR
    AMRAP
    5 rounds

  19. Session 1
    1) 110, 120, 130, 140, 150, 160, 170
    2) 24:13 Rx. +2:25 from 14.5 Felt wrecked before I even began. Just slogged through it. I did it RX because it was an open workout from last year, which I did Rxed. I probably should have scaled today based on how I felt.

    No session 2.

  20. Session 1:
    1) 140, 145, 155, 160, 165, 170, 175# all unbroken
    2) 11:17 . huge PR. This Open prep is working and I love it!

    Session 2:
    1a) off of 250#
    1b) off of 230#
    2) 5 rounds +30 calories

  21. M/48/155
    Rested on Saturday, and did the workouts on Sunday. Didn’t feel great going into the workout, but still pushed through it.

    Session 1:
    Hang cleans: 135-140-145-150-155-160-165 +5 from last week.
    BBJ all done around 40-45s.

    14.5: 13.21. This was +:24 from last time but -1:08 from the Open. But good enough for 57th worldwide in my age group. I’ll take that on a bad day.

    Used an abmat as a pillow and took a 25 min nap.

    Jerks and pulls, both based off of 235. Misses on the jerks at the 85% and 90% sets, but did extra and made all requested reps.

    Conditioning: 6 rounds + hsw + 30cal row. All hsw ub with pirouette in the middle, and all strict pull ups UB. So yes, rowing was pathetically slow.. As usual.

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