This is fun…
http://instagram.com/p/0Q6YXqHz65/
Now back to leaderboarding.
WOD 150317:
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 – heavier than last week, rest 90 sec.
Conditioning
1) 4 rounds of:
50 KB Swings 24/16kg
25 Burpee Box-Jump-Overs 24/20″
Rest 1:00 between each round
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)-
20:00 AMRAP of:
40 Thrusters 45/35#
Row 40 Calories
BBG
1a. 145, 155, 165, 175, 185, 195 (f jerk), 195#
1b. Done
S/S
1a. 20, 22, 12, 12 ft
1b. 155, 175, 185, 205# (f both SNB)
C
Shortened
Legs surprisingly feel fine
BBG
165, 175, 185, 195, 205, 215, 235 (+5)
-no misses
-all JAS 14-15 seconds
Strength/skill
1a) 75′, 75′, 55′, 70′
-Done in 25′ sections
1b) 155, 165, 165, 165
-Stayed light, focused on technique
Conditioning later
Conditioning
1) TWT : 17:07
-1st round was 3:48, not sure what the others were
2) 3 + 48
-Done right after #1
BBG: 45-50-52,5-55-57,5-61-65 kg UB (+2,5 kg)
Felt easier than last week
Hsw: 11-12,5-13,5-11 m
Feeling improvement on this all the time but I also try to praktice 10 min every time I’m in the gym. That helps a lot.
Btn pp + sb: 35-40-45-48,5 kg (failed sb)
Conditioning:
Kbs + burpee box jump overs: 22:32
1: 4:45
2: 4:52
3: 5:03
4: 4:52
Ub first round, then 30/20 swings and ub bbjo in a slow steady pace.
Skipped the amrap. Wasted, hopefylly illness is not on it’s way
EMOM exact same as last 2 weeks
Strength/skill
Worked to 205
56/75/70/80
Conditioning
1) 4:03
2) 4:38
3) 5:10
4) 5:21
Came in flying, went out dying
BBG
165-175-185-195-205-215-225
JAS done
Strength/Skill
later
Cond
1) no 24kg KB so used a 32kg for 30 reps a round instead
3:05-3:21-3:45-4:05 TWT- 14:16
2) 4rds + 8 thrusters. All thrusters UB.
BBG:
135/155/165/175/185/195
Strength/Skill:
1a) Done (didn’t measure)
1b) 155
Conditioning:
1) 4:58/4:37/4:56/5:07
2) Doing in an hour.
Did tomorrow’s BBG as I’ll be on shift:
1.) Snatch from Blocks: 155, 180, 195, 210, 225, 240f, 240 (-20)
2.) Clean from Blocks: 205, 220, 235, 250, 265 (-20)
3.) Jerk from Blocks: 205, 225, 245, 265, 285, 305*PR
http://instagram.com/p/0V5z-kpdzD/
Conditioning:
1.) 3:44 (UB), 4:29 (30/20), 4:37 (35/15), 4:21 (35/15)
TWT ~ 17:11
2.) Tomorrow
Cj 185-255
Hs walk 55-60 ft each
Sb complex 195-220
Con 1
Twt 21:46, all rounds 4:50-5:45ish
Con 2
Modified and did with class
IG: @rrooney41
BBG: 225
Strength: 1a) 30 sec HS shoulder touch
1b) 175
Conditioning: 2rnds and called it quits. Short on time and absolutely bagged.
Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)
BBG: 175, 180, 185, 190×4 *Felt really heavy today, not sure why but I had to grind through every round.
JAS- Done
S/S: 1a) 21’6″, 22′, 36′, 36’6″ *measurements approximate
1b) 135, 155, 175, 195
Cond: 1) 21:24
First round was 5:04 and tried to maintain the 5 min round pace. Second and third rounds were definitely the longest and final round was fastest but not sure of exact times.
And I just realized I did the conditioning wrong. I didn’t break between rounds like I was supposed to…I always mess something up! Oh, and I DND 2nd conditioning.
BBG
175/185/195/205/215/225/235 (+5 lbs from last week, 35lbs more total)
Jump Squats 15-16 seconds
Strength/Skill
1A) 105′ UB/ 120′ UB/ 108′ UB/ 81′ + 21′
1B) 145/155/160/165 (+10 from last week)
Conditioning
1) 20:53 (TWT) Rx’d (5:00 / 5:14 / 5:28 / 5:13)
Rest 10 minutes
2) 3 Rounds + 36 Thrusters, kept it conversational
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
BBG:
– 175/185/205/215/225/235/245# (+10)
– all around :15
STRENGTH/SKILL:
1a) 150’+135’+145’+125′ = 555′
1b) 145/165/185/200# (oooox jello shoulders)
COND:
1) 3:42 (UB KBS = bad idea)/4:27/4:36/4:34 = 17:19 TWT
2) 3rds + 8 cals
BBG
151-165-176-187-198-209-209#
Jumping squats done ~ 15 sec. each round
Strength/Skill
1a) done – not sure on the distance but farther than last week
1b) 132-154-176-182f
Conditioning
1) 5:13/6:32/6:52/7:18 – this killed me
2) 253 reps
BBG:
185 – 205 – 225 – 245 – 265 – 275(1) – 275(1)
Strength/Skill:
1a) 50′ – 45 – 36 – 24
1b) 185 – 205 – 225 – 235 (3/1)
Conditioning:
1) 16:15 TWT — KBS bothered forearm/elbow, so scaled the last 3 rounds down to 25UB.
2) 3 + 47 — Messed up and rowed first
M/48/155
Connectivity: box shoulder stretch, 5 strict HSPU w/stomach facing wall, :20 on :20 off 30 degree HS hold
Alt emom 14: 3 pos clean + jerk & jumping squats
135-145-155-165-170-175-180 +5 Missed clean from power position, but picked it up and got it from hang
Strength & Skillz:
A. 3 btn PP + 2 snatch balance: 100-110-120-130 + 5
B. 5 kipping hspu (I actually need to figure out how to do these)
Conditioning:
19:46 total working time.
1. UB! Yay me! Didn’t think it would be possible for me to do 50 ub kb swings.
2. 20-15-10-5
3. 15-10-5-5-5-5-5
4. 12-10-10-7-11
20 min convo will be tomorrow with clean pulls and pistols
BBG
110,125,135,145,155,165,175(for some reason did a front squat after the first clean, missed the jerk)
done
S/s
1a) subbed chin and toes hold
1b) 105,115,125,135
Conditioning
1)5:48, 6:41, 6:52, 6:50
2) did not have time
Alternating EMOM for 14:00-
Three Position Clean (floor, hang, power position) + Jerk (155, 165, 175, 185, 205, 225, 235)
Mod to 16 Pistols
Strength/Skill
1a) 4XS ingle length of gym (about 60′)
1b) 4X3 BTN Push Press + 2 Snatch Balances – (135, 185, 205, 225-failed on second SB)
Conditioning
1) 4 rounds of:
Mod to 30 Single Arm DB Snatches at 70lbs
25 Burpee Box-Jump-Overs 24/20″
Rest 1:00 between each round
R1-4:45, R2-4:49, R3-5:36, R4-4:46
Skipped the 20 Amrap-ran out of time and super tired…
Accessory work 3x(10 R. Hypers, Pull Up complex 2 weight+ME strict, and Bench plank 60s)
Am: did connectivity drills. Is very odd doing HS push ups facing the wall.
Pm: got to the gym late so had cut a few things down to save time.
Bbg: EMOM 10 min:
3 position cleans + jerk: 40-50-55-60-65kg
Jumping squats: 15 all sets
1a. 1 min me HS walks: ( didn’t work very well today) 1-0.5-1-1.5meters
1b. BTN pp+ Sn balance: 40-45-50-55kg
Conditioning:
1 round of 50 KB’s 24 kg and 25 Burpee over box jumps. 5 min
Had to coach.
This morning: did the 20 min conversational pace: 40 thrusters, 40 cal row. Total: 2 rounds + 40 thrusters and 11 cal. Finished the row off.(22:20min total time)
EMOM
165/175/185/195/205/225/235(+20)
Jas-done
Strength
1a) 36/44/48/38 ft
1b) 155/175/195/215
BBG
185-205-225-245-255-245-245
squats done
Strength/Skill
135-185-195-205
HS walk: Basketball court (94feet) x4
Conditioning
1st round was 4:16
2nd round was around 5:10 ish
then lost count cause i lost my pen
3rd & 4th round were anywhwere from 5:00 – 5:15
10:00 AMRAP due to time
– 2 rounds