150316

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WOD 150316:

Option 1 – if you are not repeating 15.3:

BBG

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch 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.

10 6″ Target Burpees

Strength

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning

1) 9:00 AMRAP of:

15 Calorie Row
15 Thrusters 135/95#

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Option 2 – 15.3 repeat:

1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position).

2) 4 rounds of:

3 Muscle-Ups
5 Thrusters 115/75#
15 Double-Unders

Rest 1:00

3) 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

41 thoughts on “150316”

  1. 15.3 redo went worse. 500 attempt 1.. finished round 4 mu today a minute slower.. just wears you out. Looking forward to 150316!

  2. I love this programming but do you think we could get the Power program going again? Would love to see it more west side/conjugate style with box squats and bands!!!! C’mon Rudy!!!!

  3. 15.3 Redo.
    500 Reps (12:28 TBT)
    * Same strategy except 35-35-30 on the dubs. This made all of the difference in the world. Felt great doing everything else. Excited to have joined the other Outlaws in the 500 club!

    • Can I ask you about how you broke up the WBs? Also your rest between those and the dubs?
      I went sets of 10 with the WBs w/ 10 sec rests, will do bigger sets tomorrow though
      Then 50/50 on the dubs with around 10 sec rests

      • I went 20-15-15 on the WBs never dropped the ball just rested it against the pole on the rig. Quick arm shake out and back to work. Short breaks on the dubs. I thought breaking them up in 3 sets was alot better mentally than the 50/50. Another thing I did on the dubs today was I did not start counting my reps to myself until I did about 3 or 4 of them so I was always a few reps behind my judges count, so I would actually hit my marks before the count in my head which for some reason helped me stay more poised on the sets of dubs. It definitely feels better the second time around.

  4. BBG
    135, 145, 155, 165, 175, 185 (failed power position), 175#
    First two rounds 10 burpees, 5 every round after

    S
    1a. 205, 225, 235, 245, 255#
    1b. Strict ring dips (no tempo)

    C
    1. 62 reps
    2. 0+16 kipping HSPU

  5. Bbg 145/155/165/175/185/
    195 (failed pp)/205
    Burpees done

    SS
    1a)205/215/225/235/245
    1b)first two sets ub. End of 4th set struggling just to get done.

  6. 1. BBG – 145, 150, 155, 160, 165, 170, 175 (missed pwr pos), 180 2+1 getting used to oly lifts again after being in the field for a week

    2a) 255, 265, 275, 285 (pr for pause) 275
    2b) made all sets of 10 tempo until the last set i had to drop on the final rep
    3) conditioning – didnt have rower access so i had to sub SDHP. Used 75# which was wayy to much. Did 1st set of thrusters 9/6 then 5/5/5 for the 2nd & 3rd set. Total was 3 rds + 12 SDHP (102) then 18 strict HSPU.

  7. M/41/5’10″/170

    15.3 redo
    314 (13:50) (+91 over Friday’s effort)

    Broke up the MUs on the first round and that made the difference. On Friday I went unbroken for the first round, and it left me more fatigued than I actually felt at the time. I was much fresher this time after broken MUs.

    First round: 4/3 MUs, steady sets of 5s on the WBs. 35/35/30 on DUs.
    Second round: 2/2/2/1 MUs, 5s for WBs, natural broken sets on DU (in the 20s).

    Pretty stoked. Last year I didn’t have muscle ups and could not have done this workout rx’d.

  8. Domonic Ernesti (IG: @mrernestiempire)
    25/M/North Central

    15.3 Redo – 277 reps (6:29)
    +16 reps from Friday, kind of disappointed with the result. Was hoping to get into third round but the rings gave a bigger challenge than I had expected. Really need to get my rings mounted.

  9. 15.3

    353 i really wanted finish 3rds or at least get back to the rope, but i didnt ha.

  10. BBG:
    1.) Saturday’s PC+PJ ~ 185, 205, 230, 250, 270f

    Strength:
    1) Saturday’s BS EMOM ~ 225, 240, 255, 265, 275, 285, 295 (+10, 87%) little after the bell

    Conditioning:
    1.) 2 rds + 2 Thrusters ~ 62
    2.) 14

  11. BBG
    1) 125/135/145/155/160/165/175— Same as last week, but bigger jumps/ more total volume
    Burpees 30-31 seconds
    Strength
    1A) 220/230/240/250/260– +5lbs across all sets
    1B) Done

    Conditioning
    1) 115 Reps Rx’d ( 3 Rds + 15 Cal+ 10 Thrusters)
    2) 10 ( +2 Reps)

  12. BBG
    116-125-132-138-143-154f-154#

    Burpees done between :23 – :27 seconds each round

    Strength
    1a) 176-198-209-220-220#

    1b) done

    Conditioning
    1) 91 reps

    2) 12 reps

  13. BBG: 190
    Strength: 1a) 245
    1b) 6,4,4,3
    Conditioning: 1) 2rnds+8 thrusters
    2) 17 HSPU

    • BBG: 190
      Strength: 1a) 245
      1b) 6,4,4,3
      Conditioning: 1) 2rnds+8 thrusters
      2) 17 HSPU

  15. IG: robstacy4

    Snatch EMOM

    1.) 155
    2.) 165
    3.) 175
    4.) 185
    5.) 205
    6.) 215
    7.) 230

    Front Squats 5×3 with pause

    1.) 225
    2.) 245
    3.) 265
    4.) 290
    5.) 310 x2

    Ring dips done

    Conditioning

    105+18

    Thrusters were easy

  16. BBG: 32,5-35-37,5-40-42,5-45-46 kg

    Front squat:52,5-60-65-67,5-70 kg

    Did my mu program with lots of tempo ring dips and rope c2b instead of the programmed ring dips.

    Amrap: 66 reps. Thrusters were hard, heart rate just
    exploded.
    17 hspu (abmat)

  17. 15.3 redo
    -I got 472 Friday

    -This morning I got 468

    -This afternoon I got 475

    -If there’s anything this open has taught me, it’s that I suck at wall balls, but I also have an amazing ability to recover. Or I’m just a complete idiot and have to do a wod 3 times to really know how to attack it :/

    • Will you be able to get out of bed in the morning after 300 WBs in one day?

      • Probably not. I’m kind of afraid to go to bed now, especially after knowing how I felt after a double redo last Monday. If I don’t check in tomorrow, It’ll probably be because I’m wheelchair bound.

    • Did strength
      – Because I’m an idiot
      1a) 225, 235, 245, 255, 270
      -definitely not my max, felt easy or maybe my legs were just numb
      1b) done, surprisingly not that bad

  18. 15.3 redo
    Friday
    352
    Redid it and got
    381
    Split up wallballs which helped
    25/15/10
    DUs really slowed me down tried 30s but kept tripping up and also muscle ups were difficult too cause my last were still sore from Friday

  19. 15.3 repeat: 352 reps… 2 less than Friday. Damn. Wall balls were so much better but my upper body felt so fatigued on the MU

  20. Snatches 135-175
    Burpees done
    Dips done with mini band
    Front squats – up to 320
    Con
    4 rounds+0
    16 hspu

    • Considered redoing 15.3 today. Got 315 on Saturday and failed a lot of muscle ups. Will save the redos for a day when it actually matters. For now each days just a chance to get fitter

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

    BBG:
    – 125/135/145/155/165/175/185#(oox)
    – burpees done :25-:30

    STRENGTH/SKILL:
    1a) 225/235/245/265/280#
    1b) all UB

    COND:
    1) 3 rd….lots of staring at the bar today!
    2) 27

  22. IG: ELmx479

    Well, shoulder is wrecked so I couldn’t do the workout today. Getting some PT this week.

    Hit some dead lifts 5×3
    Worked up to 405

    Bulgarian split squats 4×8 each leg. 40lb DB’s

    Did some conditioning on the Airdyne and some core work.

    To my surprise the dead lift felt awesome even know we haven’t dead lifted heavy since I started outlaw in the fall. 405×3 without a belt! Hell Ya!

  23. BBG: 135-155-175-185-195-195-195..burpees done

    S/S: 1a) 225-245-265-275-295
    1b) done

    cond:3rounds+15cal+3 thrusters
    HSPU: done
    Felt awful today, numbers were lighter than last week but the work got done nonetheless.

  24. BBG: Warmed up to a heavy 3-pos. Snatch F/H/PP – 225, PR!
    15.3 redo last night – 477 reps, problem was with double under technique as I fatigued in 3rd rd, disappointed was going for 500.

    Alternating EMOM for 14:00-1 Three Position Snatch (floor, hang, power position)*
    145155/165/175/185/195/205-missed at hang

    10 6″ Target Burpees-done

    Strength:
    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec. 250/275/295/315/335

    1b) done, 3×10

    Conditioning: 1) 9:00 AMRAP of- 3rds + 8 thrusters/ 17 Strict HSPU

    15 Calorie Row
    15 Thrusters 135/95#

    Rest 2:00 between 1 and 2.

    2) 2:00 ME Strict HSPU

  25. IG: jporter43

    1: 137/157/167/177/191/201

    2: 255/275/285/285/315
    B. Done

    3: 3 rounds plus 15 cal row +7 thrusters

  27. M/48/155
    AM workout:
    5×5 shoulder press: 30-36-40-42-44kg(+2)
    5×3 pause front squats: 64-74-84-94-99 (+3)
    3×5 jerk drives: 108-108-108

    PM session:
    Connectivity: 4x
    10 tempo ring dips
    5 press HS + 1 free standing kipping hspu
    10 ghd raises

    Barbell:
    alt emom 14: 3 pos sn + 10 target burpees
    115-125-135-140-145-155-165 (+10), but missed power position so did another hang snatch before the min was over

    Conditioning:
    2 rounds + 5 burpees = 65 reps. Did both rounds of thrusters in 3 sets, which is good for me.

    sHSPU: 24. better than last week

  28. 85,95,105,115,125,135,145(0) 135 failed power position
    burpees done

    Strength
    1a) 145,155,165,175,185(2)
    1b) done, broken

    Conditioning
    1) 2 rounds, 12 cal at 95# arms felt like jello to start out
    2) 13

  29. 14 Minutes Alternating
    3 Position Snatch (135, 155, 165, 175f power, 185f hang, 185f power, 185)
    Hit 225 (tied PR), got greedy and failed on 235 first attempt, it was close though
    10 Burpees to target (between 24 to 26s)
    A)5×3 Pause front squats 225, 265, 275, 295, 315
    B)4×10 Temp Ring dips (8+2)x2, (6+2+2)x2
    9 Minute Amrap 105 reps
    15 Cal Row
    15 Thrusters at 135 (first set was 5s, remaining sets were 3s)
    2:00 rest
    2:00 ME sHSPUs-17
    Connectivity

  30. 55/65/70/75/70/70
    Burps (kept at a 25-30 second pace)

    90/95/1055/110/115
    10 dips with resistance band/ (switched to dips on the GHDs, strict) 4/4/4

    Cond:
    80 reps

    HSPU (scaled with box) 12

  31. 15.3 re-do
    got 16 wb into 2nd round and just dropped the ball and said f it cause i felt like a piece of fat sh*t

    BBG
    135-145-155-175-185-195-195
    burpees done

    Strength
    225-255-275×1
    dips-only 3 sets

    Cond.
    3 rounds
    16 hspu

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