150708

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WOD 150708:

BBG

1) EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5

2) EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple

Strength/Skill

1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00

1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups – rest 2:00

Conditioning

21-15-9 of:

Power Cleans 205/135#
Burpee Box Jump Overs 30/24″

For time.

20 thoughts on “150708”

  3. BBG
    1) 135, 140, 145, 150, 155, 165, 190*
    *broke parallel on the 5th rep, not mad though, happy to be throwing around weight like that for multiple reps

    2) 155, 160, 165, 170, 175, 185, 200

    Strength/skill
    1a) 245, 265, 285, 320 (+5)
    5 @ 290
    1b) 3+8, 3+8, 3+6, 3+3* (lost focus, should’ve gotten about 2-3 more)

    Conditioning later

  4. BBG:
    1) 110, 120, 135, 140 (3), 145 (0). This one kills me for some reason
    2) 140, 150, 160, 170, 180, 185 (0)

    Strength/Skill:
    1a) 195, 205, 215, 220#
    8 reps at 200#
    1b) 3,2,2,2
    *can only do 1 strict MU so did 1 and two attempts then the kipping

    Conditioning: 10:21. Tripped over the box once and box jump overs felt kind of slow

    • Maybe try staying at your starting weight for the 1st 2-3 minutes for the EMOMS or make 5# jumps from the start. The 5# jumps help me warmup and get things dialed in for bigger numbers in the last 2 minutes, without totally killing me. I still feel like shooting myself in the face by the end though, it sucks no matter what.

  5. Cj 175/185/200/215/225/235/240(2+1)
    Deficit deadlifts 6×2 315-365 felt great today!
    30 sec pause squats/135, mobility work
    Mus- 2 semi strict+me kip
    2+7/0+6/1+4/1+5
    Con 11:27 rx

  6. BBG
    1) up to 165
    2) up to 230
    Strength/Skill
    1a) 235-260-275-290 trying to add 5# a week with these and back squats. Hopefully 300×3 in 2 weeks.
    1b) low rings at work so just did 4×3 strict.
    Cond
    Different

  7. BBG
    1) 160 – 165 – 170 – 175 – 185 – 190 – 195(3)
    2) 175 – 185 – 195 – 205 – 210 – 215 – 220

    Strength/Skill
    1a) 245 – 275 – 305
    1b) 0/1 – 0/3 – 0/2

    *Fell through the rings on 3rd rep of the 3rd round and hyperextended my elbow. Don’t think I did any real damage, but bet the long and shut it down for the day.

  8. M/29/5’6″/185
    BBG
    1) EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5
    (125, 135, 145, 155, 160 (5 singles),165 (3 singles), 170 (3 singles))

    2) EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple
    (165, 175, 185, 195, 205, 210 (jerk on last), 215 (jerk on last)) – all singles
    *came into exhausted

    Strength/Skill
    1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00
    (235, 255, 275, 285, 255×6 reps)

    1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups – rest 2:00
    (1+12, 0+9, 0+9, 0+8)
    * strict MU just not happening

    Conditioning
    21-15-9 of: (15:14)
    Power Cleans 205/135#
    Burpee Box Jump Overs 30/24″
    For time. — 15:14
    * just one of those day where I was have a mental block (questioned even coming in today), but felt good to grind through this one.

  9. EMOMS:
    Snatches: 135, 145, 155, 160, 165, 170, 175 much more efficient than last week
    C&J: 185, 195, 205, 210, 215, 220, 225

    Strength/Skill:
    1a) 255, 275, 295, 310×2 (wtf) 275×6
    1b) 3+6 2+5 2+5 2+4 got my first strict mu so that’s a plus

    Conditioning: 10:09 Rx
    Did PC all singles. Paced it fairly well

  10. M/49/155/5 feet 4 inches

    Session 1:
    4×3 shoulder press +1me 90%: 75-85-90-95-97-87×9

    A.4×3 front squat +1me 90%: 135-165-195-225-202×7
    B. 5×3 strict c2b + 3 strict ttb + 3 pull up levers (didn’t want to do MU today because I wanted to save my shoulders for Granite Games workout coming up)
    Finisher with class: 25 burpees for time: :53

    PM Session:
    Power snatch emom: 115-115-115-115-115-125-135
    PCPJ emom: 135-135-135-145-145-155-165

    Conditioning: I was tapped out for power cleans. Could only manage to load 145 on the bar. First set of PC and those 30 inch box jump over killed me. 13:27.

    Finisher with class: 25 burpees for time: :45. Was facing off against one of my buddies, so I had to beat him.

    Connectivity: 3 rounds: 25s hs hold on parallettes, lower to 25s L hold, 10 ghd raises, 10 floor levers

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

    BBG:
    1) 125/130/135/145/155/160/165# (+10#)
    2) 155/165/175/185/195/205/215# (+10#)

    STRENGTH/SKILL:
    1a) 225/255/285/300# (+15#)… 4@270#
    1b) 3/4 – 3/5 – 3/6 – 3/4 (12/19)

    COND:
    11:53 – PURE BATTLE!!!!

  12. Bbg: 1) up to 145
    2) up to 205
    Strength: 1a) up to 255
    1b) did ME MU – 5 each rnd

  13. BBG: Emom is terrible

    1) EMOM for 7:00 – 135/145/155/160/165/170×2/174×4-rested more than a minute on this one

    2) DND

    Strength/Skill

    1a) 4X3: 225/265/295/315, worked up to 315 stopped there front rack is bothering neck strain
    1XME Front Squats – 285×7 stopped there

    1b) Done as 3 kipping each time, first week back on rings in 5 weeks: neck/shoulder/etc bothering

    Conditioning: 21-15-9. 13:43 Rx, first rx workout in awhile due to neck/scap. wt felt ok, conditioning is horse shit. scap is sore

    Power Cleans 205#
    Burpee Box Jump Overs 30″

    For time.

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