Strategy and tips for 15.2:
WOD 150306:
1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position).
2) Alternating Every :30 for 6:00 (6 total rounds):
Rounds 1&2-
2 OHS 115/75#
3 Strict Pullups
Round 3&4-
3 OHS 115/75#
3 Pullups (kipping or butterfly)
Round 5&6-
4 OHS 115/75#
3 C2B Pullups (kipping or butterfly)
3) 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Did Fikowski not get his workout rejected with snatch balance last year?
Originally they had a problem with it, but then reversed the decision and validated his score. The standards video doesn’t touch upon it…so I’d have to guess it’s allowed again.
http://games.crossfit.com/judge/14.292268
15.2
182
I hate C2B.
15.2
138reps – speed of C2B was limiting factor here
Warmed up with hang snatch: 95 115 135 165 185 205 215
15.2: 246 reps RX. +53 reps from last year!
Used the highly broken up approach. Last year I did ub ohs. This year all smart sets. Tore my Palm but not bad. Snuck into the round of 18 which was huge. Then just got as much as possible in that 3min
Good luck outlaws
way to go Richard!
Got 272! Holy ***** only 8 CTB short from the goal (+17 reps compared to 2014)
I am sending you the video via wiretransfer Rudy, (I wrote 270 in the message, but is actually 272) if you get a chance to look at it, would really appreciate any comment/suggestion!
Thanks for the tips Coach, you the best!
Matteo
doing 15.2 tomorrow. did last saturdays work today
emom squats 295-355
hs holds and hollow holds done
practiced some of the points from the strategy video.
3 rounds
15 cal airdyne (afap)
15 target burpees (afap)
15 ohs 95# (split into 5’s using snatch balance method)
15-12-9 c2b pullups (split into 3 quick sets each)
was pleasantly surprised with how i was able to keep myself steady by resting the bar on the back rather than dropping it after doing about 2min of all out work
by the end i know i’ll be doing those c2b in 3’s so needed to get some last minute practice at doing em quickly and not wasting any time even with my heart rate high and shoulders taxed
feels good. im ready for tomorrow. looking to get into the round of 18
rested 2 minutes between each round on that practice wod
15.2: 142 reps. Horrible. Tried to follow the strategy but couldn’t even get to my score from last year and really hard to keep track of timing for each movement. Redoing on Monday
15.2:
190 ~ (+14) shoulders gave
Singles on c2b’s through 12’s. Tried to stay on :45 pace and 3 sets for OHS
1) Up to 165lbs
2) 15.2- 135 Reps, Still suck @ C2B
Doing 15.2 tonight. I’ll be doing mostly singles in the round of 12. Considering it’s going to eat up more time should I try to do OHS UB or in 2 sets to give myself as much time as possible to do the CTB (I’m really bad at these)
After doing this myself even a second or two break on the OHS helps to keep your HR down and will allow you to go harder on your C2B. My thoughts anyways….
Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)
1) 95 – 205, 225(f)
2) Done
3) I don’t even want to post this but 81 reps. I couldn’t breathe at all today with this sinus crap and I really suck at c2b. Tried to stick to the strategy but I think I’m going to have to do OH squat UB in order to give myself more time on c2b which was singles by second round. Redo Monday.
Coach Rudy,
Thanx for the precious and awesome tips in the video and the perfect warmup.
Gave it a try right away this morning, followed your guidelines and did 64 extra reps compared to last year. The snatch balance, the rep scheme, the pacing, the lifters on feet… Great! The only problem is my C2B (I’m kipping and I wear out pretty fast).
Score: 264
M / 25 / Europe
Want that 280 really bad, gonna give it another try on Monday!
So this was a fail. Only got 87 reps. I had 2 second to do the last pull up and my grip failed. Is a first in a long time. Last year I got 110 reps. So will do this again on monday.
15.2
249 reps. +45 from last year. Stuck to the strategy and it worked out great! Been fighting a head cold for the last few days so I was worried how this would go. Felt good through the round of 16s. Round of 18 was a street fight. One and done!
1) Worked up to 135
2) done
3) 82
+10 from last year, I think I could have made it into the round of 14s if I did OHS UB in the 12s. Heart rate never really got up, I just was losing grip and was down to doubles on c2b (kipped) simply ran out of time. I don’t think I’ll repeat because I still improved from last year, and I think I will benefit more from sticking with whatever Rudy programs for Monday.
15.2
199 reps (60 rep improvement from last year)
Ripped real bad. I’m satisfied with the score though. One and done.
1) 225
2) Done
3) 84 reps… 39 LESS than last year.
Just an abject failure on my part. Tried to do singles like in the video and it turns out that I am extremely inefficient in that style, so 45-50s wasn’t enough time to get the last 12 C2B.
Should have stuck to sets of 3-5 UB, and should have known better than to try something new in competition.
No redo; I made my bed.
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
15.2
254 reps (+85 from last year)
Ummmmmmm yea this shit we do everyday WORKS!!!!! I paced based on Rudy’s suggestions for the most part. FYI used the snatch balance.
10’s:
OHS 5/5 :10 rest between
C2B 5/5 :10-:15 rest between
12’s
OHS 4/4/4 :5-:10 rest between
C2B 4/4/4 :10-:15 rest between
14’s
OHS 5/5/4 :5 rest between
C2B 5/5/4 :5-:8 rest between
16’s
OHS 6/6/4 :3-:5 rest between
C2B 4/4/4/4 :3-:5 rest between
18’s
This was bonus for me but did the OHS 6/6/6 with :1-:2 between and C2B in 3’s
Ended the round of 16 with :15-:20 left and felt ok but the last round of 16 C2B started to get to me even with the breaks. The earlier rounds felt like a walk in the park….we’ll sort of. NOT GONNA REDO THIS ONE!!!!!
did you rest going from OHS to C2B or did you transition right into the next movement?
Always had a little break. For example in the 14 I believe I came off the first OHS at like :35 so I took :5-:8 to rest before starting C2B keeping it within the :45 interval Rudy talked about for each movement.
Awesome. Thanks a lot. You killed it. I was able to get 171 with this pacing. Pulled a muscle in my calf yesterday so I’m juiced with this score. Thanks outlaw
I suck. Will redo Monday, that is all.
Worked up to 95, shoulders felt off so didn’t push it.
15.2: 199 (+ 117 from last year!). Went UB on OHS to give myself as much time for the CTB as possible. Utilized the snatch balance in the sets of 16 OHS and it definitely helped.
1) 220
2) Done
Little extra shoulder mobility work.
3) 15.2, 272 +3 reps from last year. These are 2 good movements for me; stayed with the strategy until the 18s then I came off pace a bit on my 6/6/6/ OHS, 2nd OHS went UB on 18s. OHS portion was smooth/easy. I think if I go 18s UB on OHS I have a shot at 280. Both hands ripped in mid-palm area on the first set of C2B’s in the rd of 18s, I never rip so not sure about a repeat Monday. Last year I did Sat w/Mon repeat and could feel significant forearm fatigue, maybe fri/mon would be better; I’d like to get throuh that 280 barrier
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
1. 185#
2. Done
1) hit 175#, from the high hang that is a huge PR!!!
2) done
3) 15.2
207 reps – an 80 rep PR from last year. Might redo this one to try and get 1 more rep and make it to the round of 18
M/48/155
Did not do hang snatch.
Warmed up with class and did 15.2.
I taped my hands really well, wore my Romaleos and Spun Performance knee sleeves.
Score: 277 !!!!!!!!!!!!!
Only 3 reps away from getting into the round of 20.
This would be #1 in the world for my age group last year by 5 reps. We’ll see how well it holds up on the leaderboard this year.
LEGIT!!!!!
Worked up to a 195 Snatch from power position no fails felt great.
15.2-342 reps
Forth time completing this WOD (2 last year, once a month ago) improved each time (256, 270, 279)
Kept to 2 sets of OHS for the 10s, 12s, 14s, and one of the 16s (resting on my back)
No more than 4 sets of CTB at once that magical round is achievable, I watched way too many athletes at our gym go all out on the 14s/16s leaving little in the tank for the 16s/18s. Coach’s comment about keeping the heart rate down should be taken very serious. That would be the biggest difference for me, if I were to compare this time to the three previous attempts.
Followed the plan to some extent:
2 sets of ohs resting on back
Did the fast singles for ctb
171
+39 from last year
Concussion still playing a limiting factor in between 14 and 16’s felt totally spent