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
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
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
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 🙂
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
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.
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
BBG:
1. 165# T&G
Strength:
1a. 185#
1b. Done
Aerobic Capacity:
4 + 2 KBS
Avg HR = 151 BPM
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
BBG @135
S/S
A) @135
B) done
Con
4rds +17WB
M/26/66″/162
BBG: 100#
S/S: 45#
COND: 2+26, only did 23 minutes because I had to get to breakfast.
Connectivity: Done
BBG: 115 (all UB T&G)
Strength/Skill:
1a) 110
1b) Done
Conditioning:
Later
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.
BBG: 110#
Strength/Skill:
1a) 120#
1b) done
Conditioning: 3 rounds + 13 burpee box jumps
BBG: off 165
Strength: 1a) off 165
1b) done
Only time for 15mins: 3rnds
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.
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
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.
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
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
Cond- 4rds+47 @150-157 BPM
Only did this today came down with something last night hoping this would help sweat it out.
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
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
BBG
115
Strength/Skill
1a) 110
1b) 4×5.5.5
Conditioning
4+35
Checked heart rate after each round. 148-151
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)
Conditioning:
5 + 20WB ~ 156 Avg
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
Abbreviated session, today.
BBG:
155#
Conditioning:
3 rounds in 28:11 (HR averaged around 160-162)
140
2a)165
2b) done
5 rounds ten wallballs
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.
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
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.
BBG: @115
S/S @115 (been a long time since I have done SB)
Conditioning
4 even. HR average 153
BBG
155x5x7
Strength
225x3x4
15×4
Conditioning
5 rounds
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