150520

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WOD 150520:

BBG

1) 5X3 T&G Power Snatches @ 80% of 3rm – rest 90 sec.

2) 2 T&G Power Clean & Push Jerks @ 80% of 2rm – rest 90 sec.

Strength/Skill

1a) 4X10 Front Squats @ 75% of 10rm – rest 2:00

1b) 4XME UB Bar Muscle-Ups – rest 2:00

Conditioning

For time:

Row 75 Calories
50 Wall Balls 20/14#
10 Hang Cleans (full squat) 205/135#
50 Wall Balls 20/14#
Row 75 Calories

24 thoughts on “150520”

  1. BBG
    1) 170#
    2) 190#

    Strength/skill
    1a) 190#
    1b) 11, 9, 8, 6

    Conditioning later

    • Kept bar MU sets manageable, hands were feeling raw after yesterday. Would’ve like to have gone max effort, but ripping is never worth it unless I’m competing.

  2. Bbg:
    1. Snatch @ 80%: 185. Felt solid

    2. P cj 80%: 215

    Strength and skill:
    1a) FS @ 225
    1b: 10, 10, 10, 7. Protecting the hands

    Cond later

    • Conditioning:
      14:45 rx
      Managed to pull 1 cal per pull for the first row. Feeling better in that regard. Love longer wods

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

    *Last Wed’s work

    BBG:
    1) EMOM for 10:00 – 3 T&G Power Snatches
    135/140/145/150/155/160/165/170/175/180#
    2) EMOM for 10:00 – 2 T&G Power Clean & Push Jerks
    155/165/175/185/195/205/215/225/235/240#(oxox).. started to drop @ 215#, but thumb is feeling better in the hook grip again!

    STRENGTH/SKILL:
    1a) 4X10 Front Squats
    205(:19)/225(:29)/235(:36)/245#(:44)… these felt like a million lbs. today
    1b) 4XME UB Muscle-Ups
    11+8+7+7 = 33

    COND:
    12:00 AMRAP of:
    75 Double-Unders
    15 C2B Pull-ups

    6rds+75 dubs+1 C2B = 616 reps. After 30 MUs yesterday and 30+ today I know all of these C2B’s would be a challenge but surprised myself. C2Bs in 5’s the whole time and dubs mostly in larger sets 25+ but had the first 2 rounds UB.

  4. Domonic Ernesti
    M/25/5’9″/200
    IG: @mrernestiempire

    BBG: 1) 150
    2) 195

    S/S: 1a) 185
    1b) 4, 4, 3, 4 *Failed the 5th rep on each set of 4

    Cond: Fire alarm. Unbelievable. I was mid shoe swap and the fire alarm started going off. 4x100m sprints at home.

  5. BBG
    1) Off 180 (140/145)
    2) Off 235 (185/190)

    S/S
    1A) Off 230 (175)
    1B)On Rings 2/3/3/4 Kept under control, didn’t go to nuts

    Conditioning
    13:28 Rx’d
    Rows 3:29/3:13
    All Wall Balls UB
    Cleans 3/3/4

  7. Bbg: off 175
    Off 220
    Strength/skill: 1a) off 225
    1b) 3,3,3,3
    Conditioning: 18:32

  8. snatches 155
    cj 205
    front squats 185
    bar mu 11(+2 PR), 6,7,3(saving the hands)
    con-subbed 4 minutes of db burpee thrusters (40s) and double unders for the rowing
    twt=15:42 did the cleans in doubles

  9. BBG
    1) 145
    2) 195
    Strength/Skill
    1a) 185
    1b) 5-5-5-5 hands felt on the verge of tearing 4or5 in each set.
    Cond
    15:02
    Cleans in singles.

  11. BBG:
    1) 175
    2) 185

    Strength/Skill:
    1a) 185
    1b) 6(PR) – 4 – 4
    ***Only able to get 3 rounds in around class

    Conditioning:
    16:18

    Rows: 3:55 & 4:22
    WB: UB & 5×10
    Cleans: 5×2

  12. M/28/5’6″/185

    May 20, 2015, 5:00 PM — Outlaw — BBG
    1) 5X3 T&G Power Snatches @ 80% of 3rm – rest 90 sec.
    (155 x5)

    2) 5×2 T&G Power Clean & Push Jerks @ 80% of 2rm – rest 90 sec.
    (175 x5)

    Strength/Skill
    1a) 4X10 Front Squats @ 75% of 10rm – rest 2:00
    (175)

    1b) 4XME UB Bar Muscle-Ups – rest 2:00
    (12, 6, stopped due to hands)

    Conditioning
    For time: (19:12)
    Row 75 Calories (4:23)
    50 Wall Balls 20/14# (25-13-12)
    10 Hang Cleans (full squat) 205/135# (8×1, x2)
    50 Wall Balls 20/14# (15-10-13-12)
    Row 75 Calories (4:31) — 19:12

  13. BBG
    1) 115
    2) 165

    Strength/Skill
    1a) DND due to time today
    1b) DND due to time today

    Conditioning
    17:45 not Rx, though…did the cleans at only 165.

  14. M/49/155/5-3
    AM session:
    4×10 shoulder press @ 80% 10rm = 30kg
    4×10 timed front squat @80% 10rm = 60kg: 21-17-14-13
    4×15 pushups
    3×5 good mornings 60kg

    PM Session
    Connectivity: bar complex: 2 strict ttb+2 strict c2b + 2 pullovers
    planche work

    3×3 3 position Muscle snatch, pause below knee, above knee, power position 75lbs
    5×3 tng power snatch: 120lbs
    5×2 power clean and jerk 145lbs

    Conditioning: partner wod with class. Will do the row-wb-hc-wb-row workout tomorrow

  15. Did the connectivity drills: thorasic spine stretch, arch to hollow to v-up, bar hanging hold.

    Bbg:
    1. T and g P. Snatch : 30-40-40-40-40kg
    2. T and g P. Clean and push jerk: 40-50-50-50-50kg

    1a. 3 x 10 front squat: 50-52.5-52.5kg
    1b. 2xme bar m.u: 2-1 (muscle up broken to day. Just wasn’t happening)
    Cond: put a 15 min time cap on it, did: 75 cal row, 50 wall balls, 7 h.cleans (built the weight up: 2 on 70kg, 2 on 80kg, 3 on 90kg. I did 3 more on 90 kg after the time was done. Weight is just heavy for me.

  16. BBG
    Just did 5 min emoms instead of rest
    165x3x5
    205x2x5

    Strength/Skill
    7/7/6/5 – hands werent happy
    205x10x4

    Conditioning
    – 15:57

    lacking macros

  17. BBG
    Snatch: 37,5 kg
    C&j: 51 kg
    All otm 5 instead of 90 sec rest

    Front squat: 45 kg

    Bar mu: 6 (+2 pr)-4-4-5

    Conditioning: 21:37
    I am so slow at wall balls. Really need to improve those.

  18. M/25/6’3/215/texas
    Ig: snatchandcab

    A) 155
    B) 225
    C) 185 on all sets
    D) done
    Met con) done, didn’t take time

  19. BBG

    1) 5X3 T&G Power Snatches: 185
    2) 2 T&G Power Clean & Push Jerks : 205 (light)

    Strength/Skill

    1a) 4X10 Front Squats: 225
    1b) 4XME UB Bar Muscle-Ups – 15/10/10/10. Could feel the effect of these on the conditioning piece

    Conditioning: For time- 17:50, 2nd row ate my lunch

    Row 75 Calories
    50 Wall Balls 20# (25/25)
    10 Hang Cleans (full squat) 205#. 5/5
    50 Wall Balls 20# (20/15/15)
    Row 75 Calories (slow)-was being a bitch

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