Happy Father’s Day, gentlemen. I couldn’t be enjoying mine more.

De-load week. Time to eat a donut.

WOD 150622:


3 Position Snatch (power position, hang, floor) – 5×1@70%, rest as needed


1a) 4XME UB C2B Pull-ups – rest 2:00

1b) 4X5 Back Squats @ 80% of 5rm – rest 2:00


4X800m Run – 90% effort, rest 1:1

17 thoughts on “150622

  1. Hi Rudy. Very cool about your baby starting to lift. Thank you for the good program. I have learnt a lot in the year and a bit I have been following it. I am going to be changing it up a bit. We have a team or squad of athletes now that are going to be competing more regularly so I’m am going to be joining them. So we have started an advanced bar bell group to help us all get stronger and just become better athletes. We have 2 weeks of testing now to start and our next lifting meet is in July. (Which will be my second one) Then we have a big team compatition in October – United we stand games, so we will be training for that.

    It’s been fun guys. Will keep checking in to see what’s happening. Enjoy the deload week.

    Thank you again for all the work you put in.

  2. BBG
    165 no misses, felt heavy though

    1a) 15 across, didn’t want to rip, hands were super sweaty
    1b) 295 across

    Conditioning later

  3. Bbg: off 21
    Strength: 1a) 12,12,13,12
    1b) off 300
    Conditioning: 3rnds – 3:40, 3:27, 3:20

      • Not sure if anyone that matters will see this but there are a few people who would like to post that are not able to because they’re awaiting moderation

        • I had that same issue when I started posting on here. After a week or two of posting all of a sudden it stopped awaiting moderation and actually posted the comment.

  4. Peter Foster
    32/M/178#/5’9″/East Region
    IG: goalie858

    Had to handle some business prior to the de-load session…

    Granite Games 15.1 Online Qualifier Workout
    10:00 AMRAP
    5 Squat Hang Cleans 155#
    7 Bar Facing Burpees
    Score: 127 reps


    1a) 33+30+30+28=121

    *There is something to be said about doing condition first. I was toast going into the de-load work and all the percentages felt like 90%+. But, after the session I was spent but I felt different…better. Anyone else experience this or have a thought?

    • I do with certain movements because I feel real warmed up but it isn’t always the case. Depends on the day and how hard I went the days prior.

  5. Domonic Ernesti
    IG: @mrernestiempire

    BBG: 170 -Felt heavy

    S/S: 1a) 12,12,14,14 -Rythm wasn’t the greatest today
    1b) 250 -These also felt a little heavy

    Cond: Mow lawn for time

  6. BBG
    1) Off 230 (160) Felt good, last few sets were crisp

    1A) 20/18/18/14- felt pretty good
    1B) Off 330 (265)

    Thunder and Rain, so Did 4x1000m Row @ 90% on 3 minutes Rest
    3:26-3:28 for all efforts

  7. Bbg

    1a)Did conjugate gymnastics
    1b) 260
    2:54, 2:56
    Achilles was killing me so I stopped.

  8. BBG
    180 — Each set got easier; last set much easier than 1st

    1a) 16 – 12 – 12 – 9
    1b) 275

    3:10 – 2:58
    *Planning on adding a little extra “deload” this week where possible

  9. M/28/5’6″/185
    3 Position Snatch (power position, hang, floor) – 5×1@70%, rest as needed

    1a) 4XME UB C2B Pull-ups – rest 2:00
    (10, 10, 8, 5)

    1b) 4X5 Back Squats @ 80% of 5rm – rest 2:00

    4X800m Run – 90% effort, rest 1:1
    (2:40 (too fast!), 2:55, (a little better, but too fast), 3:00 (better), 2:56)

  10. Snatches 155, got faster and smoother each set
    C2b 21/16/17/14 this may have been my best pullup day ever. All those bar complexes have been good for something for sure
    Squats 315
    Con did Saturdays wod
    14.1 5+15, not my best but the heat and humidity hit me hard today

  11. m/49/155
    Too tired for AM workout, so everything in 1 session.

    Connectivity: 3 rounds, 30s hold of: free standing HS, hollow hold, superman, tuck hold on rings

    Barbell: 5×1 3 pos Snatch: 135. Easy peasy.

    C2B: 32-27-23-20 – good!
    BS: 217. Solid

    Conditioning: Could not stomach the idea of doing 4 800s after doing Eva last week. So I did row and run:
    800 row: 3:14
    800 run: 3:43
    800 row: 3:13
    800 run: 3:30

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