Pleased to announce a new Training Camp on the literal other side of the globe from me – Perth, Australia. This one is coming up pretty soon, so make sure you get your spot ASAP.
WOD 150714:
BBG
3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%
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 Snatch Balance – heaviest possible, rest 90 sec.
Conditioning
5 rounds of:
Run 400m
15 Burpee Box-Jump-Overs 24/20″
BBG: 150, 161, 172.5, 185#
Strength/Skill:
1a) done with black band attached to dumbbell
1b) 180, 185, 190, 200#
Conditioning: 16:28
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
BBG:
Off of 300# and no misses
STRENGTH/SKILL:
1a) only had a black band at home so I did 10 on all rounds
1b) 155/165/175/185#
COND:
Like yesterday, focused on finding a “sweet spot” pace and moving the entire time.
13:58
BBG:
160/175/190/200×2 no misses
Strength/Skill:
1a) Done with green rogue band
1b) Done @ 135 focusing on form and pausing at bottom…..getting mobile enough to do these correctly and not compromise with my shoulders.
Conditioning: Different
Felt horrible today
BBG
195, 210, 225, 240 x 2
– no misses, but felt super heavy
Strength/skill
1a) done with 2 thick green bands + 1 medium purple band, all UB
1b) 160, 170, 180, 195
Conditioning
15:33 Rx
-both quads cramped up bad on the third run. Was just happy to finish, more of a mental victory to keep going to the end.
Brutal day; yesterday’s metcon took a lot out of me.
BBG
205 – 220 – 235 – 250 – 250
Strength/Skill
1a) Skipped (shoulder)
1b) 215 – 225 – 235x – 205
Conditioning
19:20 — Just tried to keep moving, but runs were real slow.
Cj 195/210/225/240
Hs drills
Snatch balance 205-225
Con- something different
1: 217, 235, 255, 278
2: 4×8 black band with red band attached to 70 LB DB
B. 225, 235, DNF(hand rip)
3: 17:29rx after 2 years of CF I finally am starting to understand pacing lol
M/29/5’6″/185
BBG
3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) –
1×1@65% (175)
1×1@70% (190)
1×1@75% (205)
2×1@80% (215)
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.
(4×8 w/ 25# plate at waist)
1b) 4X3 Snatch Balance – heaviest possible, rest 90 sec.
(145, 165, 185, 200)
Conditioning
5 rounds of: (15:30)
Run 400m
15 Burpee Box-Jump-Overs 24/20″ — 15:30
M/21/5’11″/198
BBG
1) 205, 215, 225, 230, 245 worked on not starfishing my cleans
1a) all 8 UB each time with thick blue band & 40kg KB
1b) 205×3, 215×2+1F OHS from yesterday were felt right here 215×3, 225×3
Conditioning: 14:07
Coasted way too much on the run because I sprinted through the last 15 BBJ. Gotta pace myself faster next time on these wods.
m/49/155
connectivity: 3×20 plate hops, v ups, arch ups, hs shrugs
strength & skillz: 4×8 strict banded ring dips: medium blue + skinny purple this time. +1
4×11 ghd raises. Not enough room for snatch balancing
BB: 3 pos clean + Jerk: 150-160-170-180-180. Missed the clean from power position twice on last set before finally getting it.
Conditioning: Miserably slow. Just could not get moving on the run or bbjo. 22:21.
Bbg: off 215
Strength: 1a) green and purple band
1b) up to 165
BBG
Off 280 no misses
Strength/Skill
1a) 4x rogue black band
1b) 135-155-165-175 shoulders were crushed from Monday’s conditioning.
Cond
13:47
BBG: strength is returning, jerk is weak, conditioning-ehh
210/225/245/260-no jerks at 260
Strength/Skill
1a) Done unweighted, happy to be able to do
1b) up to 125 non-heaving, happy to be able to do.
Conditioning: 18:04
5 rounds of:
Run 400m
15 Burpee Box-Jump-Overs 24″
This one sucked to do by self, no motivation. people would have helped
Oh, jumped over all, didn’t touch on top-wasn’t sure, probably affected time and ankles.
BBG
125,135,145,155,155
S/s
1a) done
1b) 115,125,135,145
Conditioning
22:29 runs were weighted