150303

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Back to business tomorrow. Multiple camp and workshop dates coming – stay tuned.

Until then, I’ll be staring at the leaderboard…

Thank you, Marco. Congrats.

WOD 150303:

BBG

Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats

Strength/Skill

1a) 4X1:00 ME HS Walk – rest 90 sec.

1b) 4X3 BTN Push Press + 2 Snatch Balances – heaviest possible, rest 90 sec.

Conditioning

1) 5 rounds of:

:30 ME Thrusters 105/70#
:30 Rest
:30 ME Double-Unders
:30 Rest

*Rest as needed between 1 and 2.

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

50 6″ Target Burpees
20 KB Swings 24/16kg
7/5 Muscle-Ups

45 thoughts on “150303”

    • So i repeated 15.1 today…. So for 3-3 workout, should i do 3-2 or just resume with 3-3 workout? I would prefer to do 3-2 but want some feedback. Tha Thanks!!!

      • 70 burpee’s vs 250 burpee’s. I’m going with yesterday, lol. My front squat needs work anyway.

  3. Coach, if you’ve got a minute to spare from the leader board? Is the BTN push press supposed to be clean grip or snatch grip?

  7. M/36/178/Asia

    BBG:
    Cleans: 145/155/175/185/195/205/225 (missed jerk x2)

    S/S:
    walks: 15/18/20/20′ – best i’ve ever done, don’t laugh
    complex: 125/135/155/165 – never been over 135 for SB before

    Cond:
    with my class: 4RFT: 10×275 deadlift and 200m: 6:37

    M/F/S: 2/3/3 (i’m sure because of the cond sub)
    #TheOutlawWayAfghanistan

  8. IG: robstacy4

    AM Session

    14min EMOM w/jumping air squats

    1.) 185
    2.) 195
    3.) 205
    4.) 215
    5.) 225
    6.) 245
    7.) 270

    Fun…

  9. BBG
    165, 175, 185, 195, 205, 215, 225
    -all squat jumps within 17 seconds

    Strength/skill
    1a) 65′, 60′, 60′, 65′
    1b) 165, 175, 185, 185

    Conditioning later

    • Conditioning 1
      Thrusters: 16, 15, 15, 14, 13 = 73
      Double unders: 50, 68, 65, 60, 62 = 305

      Conditioning FML!
      34:34 Rx
      -both quads locked up on the last 8 burpees, so the last couple of minutes were a little funky :/

      • Oh and thrusters felt ridiculously easy today, I’m really starting to like them. I know, I’m crazy.

  10. BBG
    Clean: 42,5-45-47,5-50-52,5-57,5 UB
    Need to increase more next time

    Strenght
    Hsw: 6,5-9-10,5-10 meters
    Push press + sb: 40 kg all sets

    Conditioning:
    Thrusters/du
    12/51
    12/52
    12/55
    12/55
    12/56

    My hip flexor refused to do 250 target burpees and my hands refused to do mu after doing 15.1 twice yesterday.
    So did instead:

    Amrap 20:

    25 target burpees
    20 kbs 16 kg
    10 ring rows with elevated feet.

    4 rounds completed

  11. Finally trying to get back to being consistent. Work has been hectic

    Bbg
    155/165/175/185f/185/185f/165
    Squat jumps done

    Str/skill
    A) 80′ 75′ 77′ 82′
    B) 95/115/125/135 push press is very easy. It’s mobility issues for snatch balance, getting better!

    Cond: later

  12. EMOM clean & jerks
    165
    185
    195
    205
    225
    235
    245 (failed jerk, sad)
    Slowest jumping squat set was :16 to start

    Strength/Skill
    50ft/155
    70ft/175
    71ft/185
    75ft/200

    Conditioning
    Thrusters/double unders
    13/34
    14/32
    13/37
    13/23 (tripped too much)
    14/34

    No time for the conversational work

  13. Peter Foster
    32/M/175#/5’9″/East Region
    IG: goalie858

    BBG:
    – 175/185/195/205/215/225/235(ooox) this was spicy after the 15.1/15.1a redo yesterday!
    – all jump squats done in :15

    STRENGTH/SKILL:
    1a)125’+132’+120’+108′ = 485′
    1b)135/155/1765/185#

    COND:
    1)
    13/60
    10/58
    11/57
    11/57
    11/57
    Total 56/289 and all UB

    2 (aka burpee marathon)
    Rd 1: 6:40
    Rd 2: 14:20
    Rd 3: 22:02
    Rd 4: 30:04
    Rd 5: 38:31
    KBS were 10/10 and MU’s 3/2/2

  14. BBG
    185 all sets
    Strength/Skill
    1a) 95′-90′-95′-80′
    1b) 4×175
    Cond
    10/55-11/55-11/54-10/50-11/51
    Total- 53/265

  15. So I am going on a “field op” to Kuwait for 10 days or so until roughly March 15th. The purpose of it is pointless but I will have limited equipment to work with. Here’s a rough estimate of what we should have out there + my own goodies:
    Rogue speed rope
    Rogue rings (hopefully I can set them up for MU)
    Dumbbells (prolly 35lbs)
    A kettlebell (prolly 53lbs)
    Probably some sort of box for box jumps
    Hopefully tires, sand bags, and pull ups
    Hopefully something to lean on for HSPU

    Any suggestions of what to do to maintain strength out there would be awesome. My thinkings would be tire flips to work on explosion, kb/db C&J/Snatches, Goblet squats, jump squats. Workout suggestions would be much appreciated. Otherwise I’ll just have to resort to mostly metcons. Thanks!

  16. M/41/5’10″/175

    BBG
    135, 140, 145, 150, 155, 160, 165
    10 air squats each round

    Strength
    4 x 3 BTN press + 2 snatch balance all sets at 135, 2:00 between sets.
    No HSW

    Conditioning 1
    3 rounds:
    Thrusters #95 – 10, 8, 9
    Double Unders 48, 38, 30

    Conditioning 2
    Nope

  17. cj 185-245
    jump air squats done
    hs walk 75/50/60/50 feet
    pp+sb 185-205
    con 1
    67 thrusters, 220 double unders
    con 2-only did 5 mu’s instead of 7 each round. last time i did 7mu’s in one of these conversational pieces i failed to keep my heart rate down
    39:45-it was still a buttload of work

  18. BBG: Up to 205

    Strength/Skill:
    1a) Done (don’t know distance)
    1b) 135

    Conditioning:
    1) 28/127

    2) Did 3rds in 28:14……3 sets of 7 MUs UB, my old PR was 6 MUs UB
    –thanks connectivity and Rudy

  19. BBG: EMOM
    1a.) 170, 180, 190, 200, 215, 230 (-5), 245x2f HH
    1b.) completed

    Strength:
    1a.) 46′, 64′ UB, 54′, 52′
    1b.) 185, 200, 215, 230f ~ stuck in bottom re-racked did 2

    Conditioning:
    1.) Thrusters: 8, 6, 8, 9, 9 ~ 40, DU: 46, 54, 54, 47, 53 ~ 254
    2.) 37:22 ~ 154 avg all MU UB
    Felt like I should have stopped and had a sandwich half way through that one

  20. PM Session

    Conditioning #1

    15/40
    14/38
    14/30
    14/31
    14/38

    Conditioning #2

    Did all of it KBS unbroken can’t even remember what else I did it the time it’s like 10min slower then everyone else’s. Id rather do “Clovis” again.

  21. Alternating EMOM for 14:00-

    Three Position Clean (floor, hang, power position) + Jerk 145, 185, 295, 235, 245 (1/1/miss), 225, 225. Smoked!

    1a) 4X1:00 ME HS Walk – rest 90 sec.

    1b) 4X3 BTN Push Press + 2 Snatch Balances – 135, 165, 175, 185

    Conditioning
    1) 5 rounds of:
    :30 ME Thrusters 105/70# 15, 14, 14, 14, 13
    :30 Rest
    :30 ME Double-Unders 36, 30, 38, 37, 36
    :30 Rest
    Illipoas felt sore and time short so I skipped part 2….shamefully. ….
    *

  22. BBG
    165 / 175 / 185 / 195 / 205 / 215 / 225
    Squat Jumps ~ 16 seconds

    Strength/Skill
    1A) 123 ‘/ 90 ‘/ 120′ / 90’ 1B) 145 Across

    Conditioning
    1) 11-12 Thrusters/ 52/55 DU–All UB
    2) 4 Rounds in 40:19

  23. First time, long time. Love/hate the programming. Miserable today.

    BBG:
    1a) 125,125,145,155,165,175,185(+/+/x)
    1b) done

    Strength:
    1a) 60ft, 94ft, 78ft, 72ft
    1b) 95-115-125-135

    Conditioning:
    1) 11-55; 10-49; 11-46; 10-57; 10-56
    2) 38:20. Holy moly.

  24. BBG
    155, 165, 175, 185, 195, 205, 205# (failed jerk on last rep)
    S
    1a. Done – 1 min HS hold
    1b. 155, 175, 175, 175# (racked the bar between PP and SB)
    C
    1. 10/20, 5/33, 5/34, 5/35, 5/29

  25. 24 / m / 200
    IG : essig14

    Bbg: 3p cj: 185 / 195 / 205 / 215 / 225 / 245 all power. 265 full, missed p pos.

    Squats done

    Rest after I coach 6p

  26. BBG
    151-165-176-187-198-200-200#

    Done

    Strength/Skill
    1a) Done – don’t know the distance each round. I only have about 12ft in my gym before i have to turn around

    1b) 132-154-165-176#

    Conditioning
    1) 12/46
    12/46
    12/41
    12/42
    12/53
    2) Did not do, I ran out of time. On Tue & Thurs I have to work late

  27. BBG: 220 – jumping squats killed me in the bottom of the cleans
    Strength: 1a) Hand stand hold
    1b) 175
    Conditioning: only did part 1 – 48 thrusters, 150 DU

  28. BBG:

    185 – 205 – 225 – 235 – 245 – 255 – 265 (ox)

    Strength/Skill:

    1a) 50 – 45 – 30 – 20
    1b) 185 – 195 – 205 – 215

    Conditioning:

    1)

    10/45
    10/45
    10/35
    11/45
    12/45

    – All UB except 3rd round of DUs

    2)

    Only time for 2 rounds; took about 14 minutes.

  29. M/29/155/ California Region
    BBG
    1. 150(2 sets)-165(2 sets)-175-185-195
    2. Done

    Strength
    1.90′-90′-84′-90′
    2.135-145-155(2 sets)

    Conditioning
    Rd1. 10 thrusters 50 DU
    Rd2. 10 thrusters 51 DU
    Rd3. 10 thruster 46 DU
    Rd4. 10 thrusters 43 DU
    Rd5. 10 thrusters 52 DU
    All thrusters UB.

  30. Domonic Ernesti (IG: @mrernestiempire)
    (All weights in pounds)

    BBG: 175, 180, 185, 190, 195, 200×2
    All squat jumps done

    S/S: 1a) 16′, 33′ *approx.
    1b) 135, 155 *At the end of the 155 set I had a weird pain in my wrist so I stopped there.

    Cond: Rounds were (thruster/double unders) 13/10, 10/12, 10/14, 12/30, 10/18. Double unders were pissing me off today. Used my wife’s rope and got all sorts of flustered, my new rope will be on the way soon.

  31. BBG)
    145, 155, 165, 175, 185, 195, 205, no misses. Haven’t maxed out on cleans in a while, and they are feeling awesome. The barbell cycling and percentage work is really strengthening positions at heavy weight, not just stamina at light weight. During 15.1a, I hit 97% of my 1RM and it felt solid.

    Strength)
    Later

    Cond)
    Later

  32. BBG
    110,120,130,140,150,160,170
    done

    S/S
    1a) subbed chin and toes hold
    1b) 105,105,115,125

    Conditioning
    1) 10,14; 11,23; 11,18; 10,19; 10,25 70# thrusters
    2) capped myself at 20 minutes for time constraints. Did 2 rounds, MU progressions.

  33. M/31/175

    EMOM-150/160/170/180/190/200/210
    Squat Jumps- Done

    Walking HS- Done
    PP+SB- 135/135/155/175

    Thrusters- 10/10/10/10/10
    DU- 32/40/52/42/52

    Only got three rounds in before I had to go to work. 32 Min. everything UB

  34. M/48/155

    Wow! This was a hard day.

    Connectivity: box hs ham stretch, back and front hold on boxes, straight body floor levers with 10s descent. Done.

    BB:
    Alt emom 14: 3 pos clean and 15 squat jumps
    135-145-155-165-175(missed from power position) 165-170

    Strength & skills. Not enough room to do HS walking due to class going on, so I did 1 min ME press to handstand.
    Press to HS: 17-17-19-19
    3 btn PP + 3 SB: 75-90-105-117.5. My shoulders don’t like this kind of pp.

    Thrusters and DU:
    1. 8 – 56
    2. 8 – 56
    3. 9 – 56
    4. 9 – 49
    5. 10 – 50

    Conditioning: I made it through 4 rounds and called it quits. My heart rate was up way high, and wasn’t going to come down any time soon, and I was beat. Here is how I did the rounds:
    1. UB-UB-UB 6:19
    2. UB-UB-UB 13:00
    3. 30/20 – 15/5 – ub 21:10
    4. 15/15/10/10 – 16/4 – 5/2 28:25

  35. A bit tight on time again today and hottest day of the year so far (40 deg C) so lots of sweating. Looked like I had been swimming by the time I was done. But was good.
    1.BBG: EMOM 14 min:
    3 pos clean plus jerk: 40-50-55-57.5-60-62.5-65kg
    15. Jumping squats: done
    1a. Me HS walk x 4: 1.5 meters- 2 m- 3m- 2m ( slowly getting better)
    1b. Push press and snatch balance: 30-40-50-55kg
    Conditioning:
    1. 3 rounds:
    thrusters: 47.5kg: 6-6-8
    DU’s: 32-27-42
    Rested about 3 min
    Did 20 min of:
    30 6″ target burpees
    15 KB’s 24kg
    5 muscle ups
    Total: 2 rounds + 30 burp + 15 KB’s

  36. BBG
    7×1 Snatches from blocks: Up to 225, missed 232

    Alternating EMOM for 12:00-190-245 no misses

    15 Jumping Air Squats/done

    Strength/Skill

    1a) 4X1:00 ME HS Walk – rest 90 sec. Done 80-100 ft each time

    1b) 165-185.

    Conditioning

    1) 5 rounds of: 16/16/16/16/16 on thrusters. Du’s 54/57/54/53/20

    :30 ME Thrusters 105#
    :30 Rest
    :30 ME Double-Unders
    :30 Rest

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