46 thoughts on “150126”

1. Anyone else notice on Castro’s 15.1 post he does his X.1, X.2 etc. run down then says 3 movements? Burpee-deadlift-muscleup.

   • Were did you see his post?

     • It’s on IG and FB.
       http://instagram.com/p/x5SyXGNvcR/

   • Yea I noticed but after I heard burpee deadlift I shot myself in the face

   • I saw that. Each year there’s always one wod that is a glaring weakness for me. That combo would probably do it

2. I think there is a typo on that AMRAP time!!

   • Do you have a HR monitor?
     It makes things much easier to keep pace, if you don’t then at no point should you be bending over for air or “dying”

     • Yeah, I was pretty surprised when I wore a HR monitor for the first time last week how “easy” 150-160 bpm feels.

     • What HR monitor do you have?

       • http://www.rei.com/product/852137/timex-ironman-target-trainer-heart-rate-monitor-mens

         Came on recommendation from a few sources and seems to do the job well.

     • I use HR monitor. I think everyone that doesn’t will go a bit too fast. Looking through posts for last week people with a HR monitor were all around 2 rounds and those without had 3 and 4. 150 is really slow

3. BBG
   Done @ 145# all t&g

   Strength/skill
   1a) all done @ 145#
   1b) in UB sets of 5, 4 x 15 – set times
   27 seconds
   25 seconds
   24 seconds
   23 seconds

   Conditioning later

   • Conditioning
     5 rounds + 55
     -No HR monitor
     -Didn’t die 🙂

4. Snatches 135
   Complex 150
   T2b- done quick
   Con later

   • conditioning
     did the bbj’s at 20″-first box jumping in a week.
     subbed 200′ sled push for the rowing
     4+75
     dont have a hr monitor but all rounds were within the range of 7:30-8:30. felt consistent and never really stopped moving

5. 1.Snatches: 45kg
   1a. Complex: 47.5kg
   1b. TTB: did the 4×15 (UB sets of 5, felt good, very short rest between the 5)
   Conditioning: did 30min got 2 rounds and 50 reps. Just kept a nice easy pace.
   Felt good today.

6. EMOM for 7:00- 135
   1a) 4X3@80% (of max for the complex) of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) –135
   1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds
   Conditioning 5rds plus 25 or 525 reps. #thoseburpeeboxjumpsthou

7. BBG:
   1. 165# T&G

   Strength:
   1a. 185#
   1b. Done

   Aerobic Capacity:
   4 + 2 KBS
   Avg HR = 151 BPM

8. 31/M/175#/5’9″/East Region
   IG: goalie858

   BBG:
   1) 145# no misses and all T&G

   STRENGTH/SKILL:
   1a) 155#
   2a) done

   COND:
   4rds + 21 BBJs

9. BBG @135

   S/S
   A) @135
   B) done

   Con
   4rds +17WB

10. M/26/66″/162

    BBG: 100#
    S/S: 45#
    COND: 2+26, only did 23 minutes because I had to get to breakfast.

11. Connectivity: Done

    BBG: 115 (all UB T&G)

    Strength/Skill:
    1a) 110
    1b) Done

    Conditioning:
    Later

12. BBG
    32,5 kg all T’n’G

    Strength
    1) 35 kg
    2) done

    Conditioning
    Promised my friend to do a nasty team amrap 20. It was great.

13. BBG: 110#

    Strength/Skill:
    1a) 120#
    1b) done

    Conditioning: 3 rounds + 13 burpee box jumps

14. BBG: off 165
    Strength: 1a) off 165
    1b) done
    Only time for 15mins: 3rnds

15. Power Snatches TnG x5

    @165lbs

    Complex x3

    @185lbs

    (Tried close grip and loved it)

    T2b done

    Conditioning:

    4+5wb

    Confused on my heart rate monitor says high of 178! Averaged 135 but when I did my average it equaled 156bpm I dinno maybe I’m a dumb ass seems likes everytime I looked down it said 166bpm but this is what I suck at being to anerobic.

16. BBG

    EMOM for 7:00-

    5 Power Snatches*

    *At 80% of 5rm.

    155#

    Strength/Skill

    1a) 4X3@80% (of max for the complex) of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – rest EXACTLY 60 seconds

    4×3 @ 175#

    1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds

    4×15 TTB

    Conditioning

    40:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

    25 Wall Balls 20/14#
    25 Burpee Box Jumps 24/20″
    25 KB Swings 24/16kg
    25 Row for Calories

    5 + 3 WB

    AVG HR 152

    MAX HR 171 – Cause I’m in love with the CoCo

17. BBG
    EMOM off of 155lbs (125lbs) All UB

    S/S
    1A) Off 160 (130lbs.)
    1B) Quick Sets of 5 reps, with 5-6 reps between

    Conditioning
    4 Rounds + 69 reps (19 KBS) / 469 Total Reps
    Don’t have a heart rate monitor , but Shawn Rider and I are pretty close on a lot of pieces so I base my success/ failure on him.

18. deload yay! I feel this is a trick to crush us with a brutal metcon tomorrow and wed.
    bbg
    1) 165
    str/skl
    1)185
    2)avg of 20 erry time
    cond
    4+19 kbs, did burpee box jumps by mistake, it sure as fuck isn’t 5+ rounds

19. Bbg: 7 min amrap @ 165. All ub

    Strength: 1. Off 285
    2. Done!

    Conditioning: accidentally just wrote burpees when I copied this so no box Jumps.
    8 full rounds + 1 wall ball. Avg HR: 152

20. Cond- 4rds+47 @150-157 BPM
    Only did this today came down with something last night hoping this would help sweat it out.

21. BBG
    1.) done

    Strength/Skill – done for time-ish
    1a.) 4×3 Push Press w/ 3 count OH (cuz knee)
    1b.) done

    Cond
    4+25 Wall Balls

    Avg HR 161, literally could not stay below 160 today

22. BBG)
    Snatch: based off 155, done at 125 all UB

    Strength)
    SB + OHS: Based off 180#, done at 145 no misses
    TTB: Done

    Cond)
    Later

23. BBG
    115

    Strength/Skill
    1a) 110
    1b) 4×5.5.5

    Conditioning
    4+35
    Checked heart rate after each round. 148-151

24. EMOM off 185lbs (did 150)

    Strength/Skill off 200lbs (160)
    TTB fast with no more than 1 second on the ground between 5’s

    Conditioning
    Wearing HR monitor
    4+29
    Average HR 146
    Max HR 167 (off last set of WB UB)

25. Conditioning:
    5 + 20WB ~ 156 Avg

26. Second week of following this program so don’t have real max’s emom – @ 135 was supposed to use 155 but tore hand pretty good during competiton this past weekend so stuck with 135 and focused on form

    Complex used 135 based off of 160 which I hit last week
    Due to hands ripped did ghd sit ups

    20min amrap (didn’t know whether to do 40 or 20. Since second email had 20mins I did that) got 2 rds + 2 kbs

27. Abbreviated session, today.

    BBG:
    155#

    Conditioning:
    3 rounds in 28:11 (HR averaged around 160-162)

28. 140

    2a)165
    2b) done

    5 rounds ten wallballs

29. IG: @mrernestiempire
    (All weights in pounds)
    BBG: 135

    S/S: 1a) 155
    1b) :32, :37, :42, :55

    Conditioning: 4 rounds + 15 cals (490 reps) *no HR monitor, I think I was going a little fast for conversational pace.

30. Work has been killing my consistency on the weekends, so I took a run at 14.5 today with today’s BBG.

    EMOM for 14:00-
    Odd: 5 Power Snatches at 155 unbroken
    Even: 12 CTB (4 sets with vest, 3 without) Sets 4,5,6 were broken

    1a) 175
    1b) complete

    WOD 14.5
    10 sec PR 10:14 (thrusters went 21, 18, 10-5, 8-4, 9, 6, 3)

    Connectivity-done

31. M/48/155
    Connectivity: pvc raises, hand and feet hollow hold, pull up levers, inverted hang on rings

    5 Power snatch emom 7: 120. Didn’t feel as easy as I would like.

    Snatch balance + OHS complex: 130. Felt very easy.
    TTB in 3 quick sets of 5. Super easy.

    AMRAP 40: 25 wb, bbj, kb, row.
    4 rounds + 25wb + 23 bbj = 448 reps
    No heart rate monitor. Paced out the bbj and row to get heart rate down and went for unbroken sets on the wb and kb swing. Got all wb unbroken and broke once on kb. Huge success for me on the wb.

32. BBG: @115

    S/S @115 (been a long time since I have done SB)

33. Conditioning
    4 even. HR average 153

34. BBG
    155x5x7

    Strength
    225x3x4
    15×4

    Conditioning
    5 rounds

35. BBG:
    Off 180# did 145# all UB no misses

    Strength:
    Off 220# did 175# all UB no misses
    Did T2B UB 15s working on speed with them all done :18-:20 sec

    Only had time for 30 min amrap did at conversational pace wasn’t really paying attention to rounds felt good to move and work on breathing

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