150616

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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#

17 thoughts on “150616”

  1. 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

  2. 1: 185, 200, 205
    2: 4×8 all unbroken
    B. 185, 205, 215, 225

    3: 3 rounds + 400m + 1 MU

  3. 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

  4. 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.

  5. 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

  6. 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

  7. 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

  8. 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!

  10. 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

  12. 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.

  13. 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

  14. 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

  15. 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

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