150126

Wait… No red lights?


I know, maybe you didn’t think it was coming. Maybe you thought it was an endless cycle leading into the abyss of pain that is the Open.

Nope.

Deload week, boys and girls. I love you.


WOD 150126:

BBG

EMOM for 7:00-

5 Power Snatches*

*At 80% of 5rm.

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

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

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

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.

  2. 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
      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

  3. 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.

  4. 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

  5. BBG:
    1. 165# T&G

    Strength:
    1a. 185#
    1b. Done

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

  6. 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

  7. Connectivity: Done

    BBG: 115 (all UB T&G)

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

    Conditioning:
    Later

  8. 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.

  9. BBG: 110#

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

    Conditioning: 3 rounds + 13 burpee box jumps

  10. 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.

  11. 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

  12. 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.

  13. 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

  14. 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

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

  16. 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

  17. 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

  18. BBG
    115

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

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

  19. 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)

  20. 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

  21. 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.

  22. 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

  23. 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.

  24. 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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