WOD 150616:
BBG
3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@60%, 1×1@65%, 2×1@70%
Strength/Skill
1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.
1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.
Conditioning
20:00 AMRAP of:
400m Run
8 Muscle-Ups
12 Muscle Snatches 85/60#
M/28/5’6″/185
Jun 16, 2015, 5:30 AM — Outlaw — BBG
3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean)
1×1@60% (165)
1×1@65% (175)
2×1@70% (190)
Strength/Skill
1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.
(Done)
1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.
(125, 145, 165 – shoulders dead/sore yesterday)
Conditioning
20:00 AMRAP of: (4 + 8 MU)
400m Run
8 Muscle-Ups
12 Muscle Snatches 85/60# — 4 + 8 MU
1: 185, 200, 205
2: 4×8 all unbroken
B. 185, 205, 215, 225
3: 3 rounds + 400m + 1 MU
M/39/6’4″/235
Somehow finally made it through moderation…..despite trying for over a year! Also just coming back to Outlaw following a 3-week departure/trial of CF Football.
BBG: 70kg, 75kg, 80kg – stayed light today to work on technique
1a: 4×8 – done, all unbroken
1b: 145lbs, 175lbs, 175lbs, 175lbs
Conditioning: 3 Rounds + 400M
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
BBG:
Off of 300#… those 70% sets really woke me up and surprisingly the second one felt better. No misses!
STRENGTH/SKILL:
1a)green Rogue band – UB/rest of sets used black Rogue band and did all UB. That was the heaviest band I had so maybe next time I will raise the rings more to get more tension.
1b) 170/190/210/225# (oox(re-rack)oxx)… just had nothing left!
COND:
20:00 AMRAP of:
400m Run: #struggle
8 Muscle-Ups: UB/UB/6-2/6-2/5-3
12 Muscle Snatches 85/60#: UB/8-4/6-6/5-4-3/5-4-3
5rds + ~100m… muscle ups always feel better when we have dips in the training session.
cleans 180/195/210
dips-small+mini band
pp+ohs 185/205/210/220
con – subbed the muscle snatches for a barbell complex i’ll see in an upcoming comp
400m run
7 mu
3 thrusters 115
5 hang clean 115
7 deadlift 115
20 min amrap- 5 rounds
well thats disappointing. just checked my email and found out the comp ive been prepping for is cancelled
BBG:
1) 155/165/180
Strength/Skill:
1a) Green band
1b) 155 for PP then 45 for OHS working on mobility still to get into good positions
Conditioning: Different
BBG
1) Off 280, no misses
S/S
1A) 4×8 ub
1B) finally able to get Jerk Grip OHS 85/95/100/110
Conditioning
3 Rounds +400m + 5 MU, pretty casual pace
MU felt good even though shoulders are smoked
BBG
Off 280
Strength/Skill
1a) done w/black rogue band
1b) up to 175
Cond
5+200m
Moved really well on the movements. Runs were crap. Running sucks during the summer in Phoenix!
1) DND
1a) done
1b) 235 (10lb PR)
Cond: 4rds +275m
BBG
180, 195, 215 x 2
Strength/skill
1a) the thickest bands we have are green, so I used 2 on 2 different kettlebells. All UB…this looked a little funky, haha
1b) 145, 165, 185, 205
Conditioning
5 rounds + 75 m Rx
-kept a steady pace, actually did ok on a long piece for once
-MUs in sets 4, no misses
-Muscle snatches in 6/6 or 8/4
Bbg: off 260
Strength: 1a) green band
1b) 180
BBG
185 – 205 – 220 – 220 (Not quite as bad as last week)
Strength/Skill
1a) DND — re-aggravated my shoulder (stupidly) trying to squeeze out a last bMU yesterday
1b) 155 – 175 – 195 – 205
Conditioning
Stopped after 2 rounds (9:29). Shoulder felt okay, but didn’t want to push.
Bbg
Off 265
Str/sk
1a) did purple and black but raised the rings way up so there was a lot of tension and stood on 24in box to get on them.
1b) stayed light to work more OHS. Up to 155. Not jerk grip, My ohs grip is bad enough lulz
Conditioning
First run wod in 2 months due to messed up Achilles.
5rds even. Muscle ups 5/3
Snatches 7/6
Domonic Ernesti
M/25/5’9″/200
IG: @mrernestiempire
BBG: 180,195,210x,210x -On first set of 210 I missed first clean from floor (legs smoked) second set I did first 3 pos clean + jerk UB then dropped the bar and did it again.
S/S: 1a) Green(lightest), Red(medium), Blue(strongest), Red & Blue
1b) 155,175,195,200! -Got it this time!
Cond: DND, no time
M/49/155
AM session:
4×5+1me@90% shoulder press: 32-34-39-43-41×7
4×5+1me@90% front squat: 64-74-84-94-86×12
4x10s straddle L
PM session:
connectivity: 3 rounds
3 db press HS
25s L hold on db
5x hop on plate, then hop to 20inch box
Strength and skills:
banded ring dip: done with medium blue band (purple, red, blue, green, black)
btn PP + OHS: 95-115-125-135
3 pos clean + jerk: off of new PR clean of 225. Done and no misses.
Conditioning:
4 rounds + 400m run + 3 MU
All 4 rounds of MU unbroken! Woot!
MS were scaled to 75 and ub-ub-7/2/3-8/4
BBG
115,125,135,135
S/S
DND
Conditioning
DND