150317

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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

22 thoughts on “150317”

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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.

  6. 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.

  7. 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

  8. 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

  9. 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.

  10. 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.

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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)

  18. 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)

  19. EMOM
    165/175/185/195/205/225/235(+20)
    Jas-done

    Strength
    1a) 36/44/48/38 ft
    1b) 155/175/195/215

  20. 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

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