150714

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″

16 thoughts on “150714

  1. BBG: 150, 161, 172.5, 185#

    Strength/Skill:
    1a) done with black band attached to dumbbell
    1b) 180, 185, 190, 200#

    Conditioning: 16:28

  2. 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

  3. 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

  4. 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.

  5. 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.

  6. Cj 195/210/225/240
    Hs drills
    Snatch balance 205-225
    Con- something different

  7. 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

  8. 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

  9. 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.

  10. 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.

  11. 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

  12. 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″

  13. BBG
    125,135,145,155,155

    S/s
    1a) done
    1b) 115,125,135,145

    Conditioning
    22:29 runs were weighted

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