150722


WOD 150722:

BBG

1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 75% of 1rm Power Snatch and add weight each minute to a max set of 5

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 75% 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

2 rounds for time of:

Row 50 Calories
40 Box Jump Overs 24″
30 Deadlifts 225#
20 C2B Pullups

Rest 5:00 between rounds.

19 thoughts on “150722

  1. Strength/skill
    Did Monday’s back squat and barwork

    1a) 3+5+10, 3+5+10, 3+5+10, 3+5+9, 3+5+8
    -all UB, not ME but tough
    -forgot about those C2B in the wod today, hands are gonna hate me
    1b) 315, 335, 355, 360
    8 @ 325
    -legs have have been all over the place on these 3RMs, 20# swings back and forth. Not sure what happened.

    3 position cleans + jerk/Conditioning later

    • BBG
      3 position clean + jerk
      195, 210, 225, 240, 255
      -no misses, but the last jerk was ugly

      Conditioning
      8:26 & 9:35 Rx
      – C2B were garbage but satisfied with how I moved throughout

  2. WOD 150722:

    BBG
    1) up to 165#
    2) up to 205

    Strength/Skill
    1a) 205, 220, 235, 245 (2) then 7 at 210#
    1b) 4 for all, my hands feel shredded, needed to prevent any more breakdown. Felt smooth though.

    Conditioning: 9:09 and 9:15, had to sub 800 m run for the rowing.

    • Also, I did sets of 5 on snatch and 3 on C&J. I think that’s what it was supposed to be… I hope

  3. BBG:
    1) Up to 155….165×2
    2) Up to 215

    Strength/Skill
    1a)265/ 235×6
    1b)1+6/2+6(PR for strict MU)/1+5/1+5

    Conditioning: DND

  4. BBG:
    1) 125, 135, 140, 145, 150, 155, 160#
    2) 160, 170, 175, 180, 185, 190, 195#

    Strength/Skill
    1a) 200, 210, 220, 230 (1)
    1b) 0/3, 1/3, 1/2, 1/3

    Conditioning: 11:00, 11:39. God my core is wrecked. Made the deadlifts hell

  5. M/29/5’11″/180/NorCal

    BBG
    1) 170-175-185-190-195-200-205(+5 from last week. Best triple 215)

    2) 195-200-210-225-235-245(+5 from last week)

    Strength
    1a) no high rings. All sets of 3 strict
    1b) 255-285-300-310(oox)
    270 for 6 on ME

    Conditioning
    6:56
    8:16
    Rx

  6. BBG
    1) 185 – 195 – 205 – 205 – 205 – 205(2) – 205(2)
    2) 205 – 215 – 225 – 225 – 225 – 225 – 225
    *Abs are wrecked from the last two days, so I didn’t push it today.

    Strength/Skill
    1a) 245 – 275 – 315(1) – 315(1)
    1b) 6 – 5 – 5 – 3

    Conditioning
    8:33
    DND

  7. Snatches 155-190
    Cj 205-255
    Con
    50kbs 24kg for the row
    40 tire hop in n outs for bjo
    7:57/10:28

  8. m/49/155/

    Noon session:
    Shoulder press x3: 75-85-95-105-95×7
    Front squats: 135-165-195-225-230-215×6
    MU: All strict. Shoulder did not feel like swinging on rings: 5-5-5-6

    PM Session:
    Connectivity – 3 rounds
    30s HS hold on parallettes, lower to 30s L
    12 ghd raises
    12 floor levers

    BB:
    5×1 muscle snatch 75
    5×1 power snatch 115
    emom 7, 3tng PS: 132-132-137-137-137-142-147

    PSPJ emom – tomorrow.

    Conditoning:
    Round 1: 8:49
    Round 2: 8:54

    Rowing was not so good. Moved steady and stepped down on all BJO. DL were in 3 sets first round, 5 sets 2nd. C2B UB both rounds, so that was good.

    • m/49/155
      Friday session:
      connectivity: 3 rounds
      3 press hs 1/1 pirouette
      10 plate to box jumps
      20s hollow + 5 v ups
      20s arch + 5 arch ups
      5 ring cross pulls + 5 s L hold

      BB:
      5×1 pc+pp 135
      5×1 pc+pj 155
      emom 7 2 tng pc+pj 155-155-165-165-175-175-185 (missed last jerk)

  9. 1) EMOM for 7:00 – 3 T&G Power Snatches: 165, 170, 175, 180, 185, 190, 195
    2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: 210, 220, 230, 240, 240, 255, 270
    which i think is a 2RM PR

    Taking the week off from strenght/squats knee is healing
    Class WOD

  10. Strength/Skill: Different Only had time to squat and did backsquat work. 5×3 up to 405

    Conditioning: 2 rounds for time of-
    Rd 1: 7:59
    Rd 2: 9:50 / rd 2 sucked

    Row 50 Calories
    40 Box Jump Overs 24″
    30 Deadlifts 225#
    20 C2B Pullups

    Rest 5:00 between rounds.

  11. BBG
    1) up to 180
    2) up to 240
    Strength/Skill
    1a) up to 305 4@365
    1b) +5 each set

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