WOD 150420:
BBG
7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
Strength/Skill
1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
1b) 4X10 Back Squats (timed sets) – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.
Conditioning
*100 Bar Facing Burpees – For time.
EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 185/125#
BBG
145, 155, 165, 185, 195 (2/3), 205 (2/3), 205 (+5)
Strength/skill
1a) all UB
1b) 235 (20 seconds)
255 (22 seconds)
275 (26 seconds)
300 (29 seconds)
Conditioning later
Conditioning
About 25 minutes Rx
-stopped caring about the time at around 10 minutes
M/41/5’10″/170
BBG
95, 105, 115, 125, 135, 145, 155 (made first, missed last two)
S/S
1a. 5 sets of: 6 pullups into 4 C2B, drop from bar, then 2 bar muscle ups.
1b. 135 (31), 155 (35), 175 (44), 195 (56)
Conditioning
Power C&J @ 155#. After I did the first set of power C&J at the 1:00 mark, I realized it would have taken me the rest of the day to do my BFB because I would have spent the entire time doing power C&J on the minute. So I ended up doing 10 sets of the couplet (10 BFB and 3 power C&J) for a total of 100 BFB and 30 power C&J. Still took me 23:08.
Domonic Ernesti
25/M/5’9″/200/North Central
IG: @mrernestiempire
BBG: 115, 135, 155, 175, 185 *Stopped here because I was losing grip. I took a line drive to the top of the forearm just below the elbow last night while pitching BP, every time I clench a fist or grip anything it hurts like a mother f**ker for a bit. Quite surprised I made it to 185 honestly.
S/S: 1a) UB through first MU then did second as a single, same as first set, UB, UB, UB through c2b and missed first MU both MUs were singles *I’m good on transition from pull ups to c2b but when transitioning to MU I always have to do an extra kip to set up for it…any tips??
1b) 205(:23), 225(:25), 245(:28), 275(:30)
Cond: Different
Same problem with the transition to the MU here
I usually do mini sets of this complex in between warm up sets for the back squats. 3 + 2 +1, and I focus on a really big hip extention to the bar coming out of the C2B. The main thing is to get your hips as close to the bar as possible so there’s minimal fight to get on top. Use those mini sets to practice using the down portion momentum of the C2B to get your hips as close to the bar as possible on the pull. Hopefully that helps.
I like the idea of the mini sets, never thought of that. Will definitely try that out next week and really focus on driving the hips to the bar. Thanks Randall!
BBG: 32,5-35-37,5-40-42,5-45,47,5 kg
Strength: did pu/c2b UB. Then 1 c2b followed by 2 mu UB except first set.
Back squat: 57,5-60-62,5-65 kg.
Legs still sore after sprinting saturday.
Conditioning: 14:43
Scaled down to 45 kg and that worked out well. Kept a steady pace. All those burpees done before the open are really paying off now.
Block sn- to 3×90 (felt good)
A) PU+C2B- 4x (2+1)
B) b sq- 10x 70, 90, 110, 130
Cond: DND (time)
Edit** did 3+2. Can’t do MU’s
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
BBG:
1)135/155/165/175/185/190/195#(xox).. same as last week
STRENGTH/SKILL:
1a)all done UB…C2B to MU transition is getting better
1b)225(:21)/245(:29)/260(:41)/270#(:36)(+5#)
COND:
*Knew 185# would be tall task for me for the whole time so I set a limit of BFB that if I only got a min of 4 in a round I would take the weight down to 165#.
-50 BFB & PC/PJ @185# = 6:55
-50 BFB & PC/PJ @165# = 6:45… If I stuck to 185# I probably would still be in the gym!
BBG: 200×2
Strength: 1a) UB through first MU then did second as a single for all rounds
1b) 225
Conditioning: 9:57 – whoa! that kicked my ass! Couldn’t take the thought of another round so somehow managed to smash the last 15 burpee in 36 seconds, which in turn smashed me lol
BBG
190
Strength/Skill
1a) done bar mu’s were a shit show today
1b) up to 300 in :32
Cond
Did Clean&Jerks up to ten minutes then finished the burpees.
14:00 you are straight beast if you can do this RXd!
BBG
up to 135
S/S
1a) 1 round UB, 2 & 3 round broken after 2 c2b, 4&5 broke after 1st and 3rd c2b, and after 1st MU
1b) 115 :23, 125 :25, 135 :30, 145 :36 (same weights as last week)
Conditioning
Had to time cap at 15:00 PC&PJ @125
Got through 32 burpees by 10:00 and stopped with the PC&PJ. Completed 68 burpees by my time cap.
1) 135-155-175-185-195-205-215(+10 from last week)
1a) UB
1b) 235-265-285-295(+10 from last week)
Cond: 18:55 RX’d…this was just awful.
Bbg
135/155/165/175
185/195/205(2/3)
Str/sk
1) Done UB
2) up to 245(working form still, still fixing bad hip shift to the right)
Cond: died (hit a wall at 50 burpees, dropped to 165 then just finished with burpees only. Not used to moving 185 like that.
Bbg: no blocks access again so decide to work my weak area: the pull.
Hit 245 snatch complex: 1 pause @ knee snatch deadlift + 1 high hang snatch + 1 ohs
Strength and skill:
1a) pull up complex all ub
1b) back squats 4×10 235 / 265 / 285 / 315. Early sets were fast.. 315 took closer to 45 seconds
Conditioning:
9:45 rx. Decided to pace off a 2 minute idea max effort to start rather than dying minute 1. Worked out well
Practiced back up rise progressions om rings as well
yeah i blew up after first minute cause i went all out and got like 22 burpees then like 8 the next minute… solid time though dude.
Snatches 195 (+5)
Complex- 1 set UB, kept messing up the transition to mus today
Squats 275-295, all 27-29 seconds
Con 15:50 RX
Just happy I had the mental strength to finish that today
1)155,175,185,190,195,200F,200F. 200 owned me today
1a)done
1b)225,245,255,255
Cond- 16:42 Rx
BBG:
155 – 175 – 195 – 205 – 215 – 225 – 235(xox)
Strength/Skill:
1a) Couldn’t do bMU because of class, so just did the 6/4. Slowly starting to get butterfly C2B.
1b) 245(:24) – 265(:26) – 285(:31) – 305(8)
Conditioning:
Stopped at 23 burpees (2:42). Just didn’t have it in me to push through this.
29/177/NorCal
IG: @realadamkubo
BBG
225. Got 1 rep @235 then failed.
Strength
1a) UB
1b) 225(:24) – 275(:30) – 295(:46) – 305(:40) I’m a slow squatter. This is something I definitely need to work on.
Conditioning
14:42Rx
I saw Jesus.
BBG: 135/150/160/170/180/185/185×2 (F last rep)
Strength/skill: Did 6 strict pu, 4 strict c2b, +2 ring MU for 1st 2 sets (bars were UA)
Squats: 257(42sec) 267(43) 277(47) 291(54)
Cond: Started at 2mins for C&J and skipped C&J mins 4 & 5: 10:40
1: 155, 185, 205, 225, 235, 240, 250(2)
2: all unbroken
B. 345
3. 11:50 something.
Took a rest week last week after fittest in cape town event. It was fun.
Bbg: 7×3 snatch: 30-40-45-50-55-60-65kg
1a. 3 x pull up, mu combo: broken as follows: 6+2,2+2-6+2,2+2-6+2,2+fail,1+2.
1b. 2 x10: back squat: 60-65kg forgot to time sets. Easing back into things.
Cond: different. Did 2 rounds of 2 min airdyne for cal 8 min rest: 40-38 cal (was about a 90% effort, legs still felt like jelly)
BBG:
DND
Strength/Skill:
1a) Done
1b) 185(:34)/205(:39)/215(:43)/225(:40)
Conditioning:
Did a tough partner WOD
Did a Sprint Triathlon on Saturday and still feeling it.
BBG: 7X3 Snatch from blocks (just above knee) – 155/165/175/185/195/205/215(f-all 3) 1 in front/1 soft overhead/1 behind)
Strength/Skill:
1a) done
1b) done 225/255/285/315, sets 24-27 sec. Stayed relatively light here, competed Saturday.
Conditioning: Different, competed this weekend so did some work to prime the lungs is all. Burpee intervals.
BBG-
155-175-185-205(00X)
Strength/Skill
All UB
245/ 21s
255/ 21s
265/ 22s
275/ 28s
Conditioning
– 12:44 Rx’d
Rested off burpees minute 8 but still did the c&j’s at the beginning of each minute. Thought id never finish!!
M/28/5’6″/185
M/28/5’6″/185
Apr 20, 2015, 4:30 PM — Outlaw — BBG
7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
(125, 135, 145, 155, 165, 175, 185)
Strength/Skill
1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
(Done)
1b) 4X10 Back Squats (timed sets) – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.
(235 (:30), 255 (:29), 275 (:31), 285 (:45))
Conditioning
100 Bar Facing Burpees – For time.
EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 185/125#
(14:58 – 3×60″ after PC&PJ In last 6′)
— 14:58