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
5 rounds of 50 burpees?
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.
Did it tonight… took 42 minutes and HR was at 154.
Hahaha that’s funny
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?
Snatch (snatch balance)
250 burpees. So I guess deload week is over
But at least it’s at a “conversational pace!”
Lulz…
May we get clarification on the 5 rounds of 50 Burpees?
Anyone ever heard of the Marc Pro? There are a few on ebay… suppose to help with recovery.
http://www.ebay.com/itm/Marc-Pro-Device-/111611032648?pt=LH_DefaultDomain_0&hash=item19fc893448
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
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…
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.
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
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
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
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
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
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!
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
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
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
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
+1 on the sandwich
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.
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. ….
*
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
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.
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
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
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
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
IG: @ rrooney41
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.
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.
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.
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
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.
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
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
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
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