More on this young lady tomorrow…
WOD 150525:
BBG
3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%
Strength/Skill
1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00
1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00
Conditioning
For time:
100 KB Snatches 24/16kg (50 L/50 R – apportion anyhow)
200′ HS Walk
Bbg: off 215
Strength/Skill: 1a) +1,+1,+2,+1
1b) 300, +1@6reps
Conditioning: KBSnatch + 50 shoulder touches: 10:37
IG:@rrooney41
BBG
1) 0ff 230lbs (115,130,140,150) no misses
S/S
1A) Did 5 Strict TTB + 4 Strict C2B break 3 UB Ring MU (no bar)
1B) 255/275/295/310 (5lb PR on 5 RM), 280 X8 Reps
2 hr break to teach class
Conditioning
8:37 Rx’d
SN in quick sets of 5
HSW 50 feet UB x4
Snatches 115/125/135/145
Not sure if I did em right but I counted 1 set as…(power,power,hang,hang,floor,floor)
Strength- skipped. Played around with an Axel bar complex instead.
Murph 35:20 (1:30pr) and I was in the bathroom finishing a poop when coach yelled 321go! Haha
That’s how I did the snatch complex
BBG
1) 115, 125, 140, 155
-this was pretty easy, hips were burning by the end though
Strength/skill
1a) all UB
1b) 295, 315, 335, 350
12 @ 315#
-only 20# off my 1RM, so hopefully I’ll hit 400# soon
Conditioning later
Conditioning
8:59 Rx
KBSN done 70 UB/30 UB
Alternating hands each rep
HS walks done in 25′ sections
M/28/5’6″/185
May 25, 2015, 9:00 AM — Outlaw — BBG
3 Position Snatch (2 reps from each position – power position, hang, floor) –
1×1@50% (115)
1×1@55% (125)
1×1@60% (135)
1×1@65% (145)
Strength/Skill
1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00
(All UB)
1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00
(185, 225, 275, 315, 285 x10 reps)
Conditioning
For time: (9:16)
100 KB Snatches 24/16kg (50 L/50 R – apportion anyhow) (about 4:45)
200′ HS Walk (25′ segments) (all UB – except last 5′) — 9:16
BBG
125 – 140 – 155 – 165 (no misses)
Strength/Skill
1a) DND — rig was being used for “Murph”
1b) 275 – 305 – 325 – 340 – 305(7)
Conditioning
11:35
KB Snatch: Switched hands every 10 rep (5:12)
HSW: 5×40′ (1-2 breaks per section)
BBG
110-120-130-140
Strength/Skill
1a) done UB
1b) up to 330. ME @300 racked it after 1 rep. Back was very tight this morning and didnt want to push it to injury.
Cond
7:22
KBS sets of 10 in 4:30
HSWs 50′ sections. 3 sets UB 4th set 25’/25′. Way better than Fridays shit show!
M/23/78.9
3pos sn (2reps/pos)- 50, 55, 60, 65. Felt great
B squat/ 5×70, 120, 155. Left hip flexor been feelin a lote weird since Saturday/Sunday
Rested a few hours & did Murph for the first time. 42:22 as prescribed.
I’m a coach and so a few other coaches/teachers did it, as well as some athletes of ours showed up and did scaled/modified versionss
Good day, tired now though
Gym was closed today
BBG
1) 6×115, 125, 135, 145, 150
Strength/skills
1a) all UB
1b) 5×315, 335, 345, 350×4 (failed 5th)
315×11 should’ve had 12 kinda pissed but w/e. Conditioning later
M/49/155
Just did Murphy today.
First time doing this with a 20lb weight vest.
42:26
Conditioning:
8:11 RXd
KB snatches in 10s each hand, then 70′ hs walk, then 40ish, then increments of about 20
BBG
85,90,100,105
S/S
1a) missed some of the last few MU
1b) 175,195,205,215,195-8
Conditioning
40# 13:17
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
***Making up this session on 150528
BBG:
110/125/135/145#
STRENGTH/SKILL:
1a) all done UB. The transition between a strict movement and one with a kip is challenging.
1b) 245/275/285/315… 7@285#. These were rough doing them a day after the front squats but it had to be done.
COND:
6:54… KB snatches done in 4:36 in 10’s alternating. HSW’s done in UB 50′ segments. Was pumped with this since my goal was sub 7:30.