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.
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
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
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
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
I noticed Rudy didn’t post female standards, did you do 20″ & 225#?
*24″
Yeah I did, haha. It was awful. Nice work on it yourself!
Damn, I wasn’t even thinking about how there wasn’t a different rx for women. No wonder it was so hard.
Impressive. I think we all owe you our man cards!
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
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
Snatches 155-190
Cj 205-255
Con
50kbs 24kg for the row
40 tire hop in n outs for bjo
7:57/10:28
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)
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
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.
BBG
1) up to 180
2) up to 240
Strength/Skill
1a) up to 305 4@365
1b) +5 each set