Well, another year of the Open – not “Opens” – has almost come to a close. I’m going to take today and tomorrow to follow the scores, and basically enjoy not having to respond to 7,000 texts a day. On Wednesday’s post (that will go up Tuesday afternoon), I’ll take time to recap and layout where we go from here.
Until then, please eat something terrible and enjoy a few adult beverages… It’s what Michael would want.
WOD 150330:
Option 1 – if you are not repeating 15.5:
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
Compare to 141220.
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
Option 2 – 15.5:
1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position).
2) Alternating EMOM for 10:00-
Row 7 Calories (all out)
7 Thrusters 95/65#
3) 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#
I can’t wait till next yeat.
I could watch that vid all day.
1. 85kg
2. Paused Front squat 3 @ 130kg
Ring Dips = done
Amanda RX in 8:51
BBG:
Worked upto #120 failed finished at #115
Strength:
Front squat worked up to #150
Dips complete
Amanda
Scaled
C2B
Ring dips
Snatch #95
5:08
BBG: finished at 86kg
Strength: finished at 130kg
Conditioning: n/a
15.5 redo
1) 205 (+5) felt pretty easy
2) Done
15.5) 7:32 Rx (-44 seconds) from Friday
-felt so much better today
-all thrusters UB
-shoulder wasn’t bugging me so that definitely helped
Strength/Amanda later
Strength
1a) 235, 245, 255, 265, 280 (+10)
1b) done all UB
Amanda
5:03 PR (-28 sec)
-felt lethargic, got really hot today. Not used to it yet.
-feel like I can do way better, there was a lot of standing around looking at the rings and bar.
M/41/5’10″/170
15.3 – 13:14
Worked 80-90 hours in the last week, mostly on my feet, and not a single workout since 15.4. This WOD was a train of pain.
I’ll end up finishing almost 100 spots up in my regional age group over last year.Next year I’m looking to crack the top 100. Thanks for the great programming, Rudy.
15.5 redo: 7:50 RX (53 second improvement from fri)
Took much less time to pick up the barbell this time. Still fell apart towards the end. Had to break thrusters 10/5 and 5/4 after my 6th rep got no repped. Crucial mistake that cost me 10-15 seconds.
BBG: 195
Strength: 1a) 255×2
1b) 5,4,4,4
Conditioning: 8:40….-2:34 from. last time when I did Bar MU
BBG
1a. 175# (-20)
1b. Done
S
1a. 225, 235, 245, 255, 265×2+1
1b. Strict, no tempo
BBG
116-125-132-138-147-154-165# – PR by about 5#
Burpees all done within 24 – 26 sec.
Strength
1a) 176-198-220-231-242# PR
1b) Done
Conditioning
7:23 – 3 seconds slower than my time on 9/20/14, but 30 seconds faster than on 12/20
15.5 redo
7:14 :26 improvement. Just pushed it harder on the rows.
Taking a much needed week off and getting back to it next Monday. Looking forward to crushing it with you guys in the off season. Great job this year everyone!
1) up to 185
1a) 225-245-265-285-295
1b) done
Cond: 5:55
170# snatch
255#fs
5,4,4,4 ring dips
7:46 rx
Domonic Ernesti (IG: @mrernestiempire)
15.5 redo – 9:07 (-1:19 from Friday)
Absolutely brutal.
BBG
125/135/145/155/165/175/180 ×/- (missed from floor, then came back and hit all 3 lifts 3 seconds outside the minute – 5lb from last week
Burpees ~30 sec
S/S
1A) 225/235/245/255/265 same as last week
1B) Done
Cond
Did Helen with class 10:00 Rxd
PM
Connectivity -done
Cutting some of the volume this week to deload a bit…
BBG:
155 – 175 – 195(x) – 195 – 205(2) – 205 – 225 (5# PR)
(DND burpees)
Strength:
1a) 225 – 245 – 265 – 285 – 305(1)
1b) DND
Conditioning:
6:32 — 6s PR from Oct. 2013; DNF’d on 12/2014
@bz0rzftw
Bbg:
155, 165, 185(2), 195, 205(x), 200
Strength:
1a) 205, 215, 225(3)
1b) done
Conditioning:
7:34 Rx (-3:15 from last.recorded PR)
I felt like my movements were atrocious today. Right piriformis is tight like a mother.
M/28/5’6″/186
Following TOW for 3 months after a year of personal programming based on the TOW methods. Going to start posting results since this open is over.
Mar 30, 2015, 4:30 PM — Outlaw — BBG
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
(135, 145, 155, 165, 175, 185(no power), 180(f on hang))
*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 (longest set 24″)
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
(185, 205, 225, 235, 255×2)
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.
(Done)
Conditioning
Compare to 141220. (4:18 – :33 PR)
“Amanda”
9-7-5 of:
Muscle-Ups(all UB)
Snatches (full) 135/95#
For time. — 4:18
IG: jporter43
1: 135, 155, 175, 185, 200, 215, 225 (1) dropped it
3. Amanda: 6:15rx (1 min PR)
Did connectivity in the morning.
Didn’t have time for everything.
Strength:
4×3 pause front squats:45-60-70-80kg
3×10 tempo ring dips: 10-8,2-5,3,2
Conditioning: Amanda (first time done it and with rxd weight-60kg)
Time: 23:55 min ( slow, snatch is still a bit heavy for me, max is only 70kg)
M/28/5’6″/185
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
(135, 145, 155, 165, 175, 185(no power), 180(f on hang)
*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 (longest set 24″)
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
(185, 205, 225, 235, 255×2)
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.
(Done)
Conditioning
Compare to 141220. (4:18 – :33 PR)
“Amanda”
9-7-5 of:
Muscle-Ups(all UB)
Snatches (full) 135/95#
For time. — 4:18
Did 15.5 today
Snatch warm up – up to 120
15.5
8:27 (30 sec improvement from Friday’s test) – walked into the gym and was told by coach that he’d break my knees if I put the bar down. This is love people.
All thrusters done unbroken – definitly entered that dark place.
Thanks Rudy for the kick ass programming. 2 years on TOW with no plan to stop!
BBG: Snatch from PP – up to 215
15.5 – warm-up prep 10min alt emom
15.5 – 7:01, (24 sec improvement, goal was sub 7)
Amanda: 4:30
BBG: 105, 115, 125, 135, 145, 155(2), 145#
Strength: 180, 190, 200, 205(1), 205(1)… still feeling 15.5 from Friday I guess
Conditioning: 7:52 (12 second PR)
BBG
135-155-175-185-195-195
Strength
185-225-250-250
dips done
Conditioning
– 4:44 PR
bbg
85,95,105,115,125,135(missed power), 125
Burpees done
Strength
1a)140,155,170,180,190(1),185(1)
1b) broken
Conditioning
6:35 mu progressions; 95#