150721

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WOD 150721:

BBG

3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%

Strength/Skill

1a) 4X10 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 10 reps, rest 90 sec.

1b) 4X3 Snatch Balance – work to a 3rm, rest 90 sec.

Conditioning

5 rounds of:

50 UB Double-Unders
ME UB TTB (no rest after DU)

Rest 1:1

14 thoughts on “150721”

  1. Domonic Ernesti
    M/25/5’10″/195
    IG: @mrernestiempire

    BBG: 195,210,225,240,255(x)

    S/S: 1a) Green, green, green, green & purple (Rogue Bands)
    1b) 175,185,195(x),195(ox)

    Cond: Double unders were not my friend until the last round, went UB.
    1) 14-ttb (1:35)
    2) 14-ttb (1:52)
    3) 10-ttb (1:54)
    4) 12-ttb (1:30)
    5) 10-ttb (0:59)

  2. BBG: 150, 161, 172.5, 185, 195.5#

    Strength/Skill:
    1a) done, first two sets with red and green band, second two sets with just green
    1b) 180, 190, 200 (miss), 195#

    Conditioning: 35, 20, 16, 16, 16 TTB (1:21, 1:02, 0:58, 1:00, 1:00)

  3. M/29/5’11″/170

    BBG: 175, 185, 195, 205, 215
    Biggest weakness is my squats, can actually power clean significantly better, but need to work full clean.

    S/S: 1a) No bands, just used belt and weights. 15#, 25#, 35#, 45#
    1b) 175,185,195, 205

    Cond: Stuggled to find DU rhythm
    1) 25
    2) 19
    3) 12
    4) 12
    5) 10

  4. BBG
    185-195-210-225-240
    Strength/Skill
    1a) done w/ rogue black
    1b) 135-155-165-175 had to take these from floor and didn’t want to beat my neck up so stayed light.
    Cond
    Later

  5. BBG:
    1) 160/175/190/200/210

    Strength/Skill:
    1a) Done with green rogue band
    1b) 155….snatch balances are a weakness, big weakness

    Conditioning: Different….track work

  6. BBG
    Did snatches from yesterday
    155, 165, 175, 185, 200
    -no misses

    Strength/skill
    Today’s
    1a) 2 green, 2 green, 2 green + 1 purple, 2 green
    -all UB
    1b) 165, 175, 185, 200

    Conditioning today’s
    1) 1:30 (41)
    2) 1:15 (26)
    3) 1:10 (18)
    4) 1:05 (16)
    5) 1:07 (15)
    – DUs all UB
    – 116 total TTB

  7. BBG
    205 – 220 – 235 – 250 – 265(ox)
    *First miss this cycle.

    Strength/Skill
    1a) DND
    1b) 205 – 225 – 235 – 245

    Condtioning
    1) 1:03 / 16
    2) 0:54 / 8
    3) 0:47 / 6
    4) 0:52 / 5
    5) 0:57 / 7
    *No misses on DUs.
    *TTB still a major weakness

  8. I’m on different program just for the next couple of months to get stronger, but will post when I do outlaw wods.
    Conditioning:
    All double unders were unbroken
    T2B / times
    1:16/ 30
    1:05/ 20
    1:00/ 15
    :57/ 13
    1:00/ 12
    Thought I was good at t2b good work Randall you killed it!

  9. m/49/155
    connectivity: 3×25 plate hops, v-ups, arch ups, hs shrugs

    Barbell: 5×1 pc+pp 135
    5×1 hang clean 135
    3 pos clean + Jerk 150-160-170-180-190 No misses, good positions, no cat-pooping cleans. yay!

    banded strict ring dips: blue and red band. That’s more than last week.
    snatch balance: 135. Didn’t feel like going hard on this one.

    Conditioning:
    1. 32. 1:22
    2. 20, 1:22
    3. 15, 1:00
    4. 15, 1:00
    5. 11, didn’t look at time, just glad to be done. Those ttb dropped off fast!

    On another note, I got invited to compete in the Masters 45-49 division at the Granite Games this September. Any other Outlaws going to be there?

  10. 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@200, 1×1@215, 1×1@230, 1×1@245, 1×1@260

    Strength/Skill
    1a) 4X10 Tempo Strict Dips (trying to fit in with the class)
    1b) 4X3 Snatch Balance – 185, 205, 225×2 (first set failed the 3rd rep)

    Class WOD

  11. BBG
    195-210-225-240-255

    Strength/Skill
    dips done with green band attached to #70 kb, rings at 4ft
    185-215-230-250(oxx)

    Cond.
    25
    25
    15
    15
    13
    – owch…

  12. BBG

    210/225/245/260/275(missed 3rd), went up and cleaned 295 after/strength coming back

    Strength/Skill

    Done

    Done

    Conditioning: 5 rounds of: Haven’t done many ttb lately

    1:09/25 (should have done more)
    1:14/25
    1:11/15
    1:07/10 (couldn’t do more)
    1:07/10 ” ”

    50 UB Double-Unders
    ME UB TTB (no rest after DU)

    Rest 1:1

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

    BBG:
    Off of 300# and only missed last jerk

    STRENGTH/SKILL:
    1a) all UB with black Rogue band
    1b) 145/160/170/180#(oox)…. shoulders are just blasted!!!!

    COND:
    *all dubs UB except last set
    1) 1:16 (25)
    2) 1:06 (16)
    3) 1:02 (13)
    4) 1:02 (14)
    5) 1:18 (12)

    TWT: 5:44
    Total TTB: 80

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