150817

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I knew getting the wodfollow templates set up would be a stretch. Hopefully we’ll have everything set up for tomorrow’s post. The weekend was a little busy, with things like this going on…

WOD 150817:

BBG

7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to a max for the day

Strength/Skill

1a) 4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Muscle-Ups – rest 2:00

1b) 4X3 Push Jerks + 2 Jerk Grip OHS – work to a max for the complex, rest 2:00

Conditioning

Rest exactly 1:00 between #1 and #2.

1) 10:00 AMRAP at a moderate intensity (80% RPE):

50 6″ Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 65/45#

12 thoughts on “150817”

  1. Can anyone explain what the paid program will entail? I love TOW, but of course I’ll upgrade depending on what it entails. The #gainz are pretty good as is.

  2. Same here I want to know what is going to change as I have had excellent gains as well but $70/month is a lot to ask when it was free. $15/month I would think about it, but that’s a lot to ask.

  3. Yeah $70 on top of Crossfit gym membership….I don’t know if I am willing to shell out that amount of dough. I’m sure its great, though. Plus I need that money for the steroids….
    #icantevensnatch200

    Rudy, how about the people that have been posting for a while get it for free for a few month and we’re your sales guys? Eh? EH?!

  4. BBG: 125, 135, 145, 155, 165, 170, 175#. Probably could have hit at least 180 but didn’t expect to get up that high

    Strength/Skill:
    1a) 4, 4, 3, 3
    1b) 175, 185, 195, 205#

    Conditioning:
    1) 1 + 25 target burpees
    2) 2 + 4 target burpees

  5. BBG
    135, 145, 155, 165, 175, 185, 205 (+5)

    Strength
    1a) 10, 10, 9, 6
    1b) 145, 165, 185 (4/5), 175 (3/5)
    -shoulder was bugging me, might just do 4 x 5 push jerks next week

    Conditioning
    1) 1 + 20 burpees
    2) 2 + 4 burpees
    -so much easier this time around. Took my best 7 minute burpee score divided that by 7 and multiplied that by 0.8, then just tried to keep or stay under that pace for #1.

  6. BBG:
    Up to 175

    Strength/Skill:
    1a) 5/4/4/5
    1b) Up to 155….ankles still limiting a little ROM but so much better!

    Conditioning: Did DT…..I am not good at DT.

  7. BBG
    155-165-175-185-195-205-215f
    Strength
    1a) 5-6-7-3
    1b) 135-155-165-175
    Cond
    different

  8. Peter Foster
    32/M/175#/5’9″/East Region
    IG: goalie858

    We must have bitched just enough because the price for the wodfollow template is now $49!

    BBG:
    155/160/165/175/185/(190)/(190#)

    STRENGTH/SKILL:
    1a)9+8+8+8=33(+1)
    1b)185/205/215/225#(oooox)

    COND:
    1) 1+27
    2) 2+4… seems like a popular score today!

  9. BBG

    7X1 Paused Snatch: 150/160/170/180/190/200/210/225(f).

    Strength/Skill

    1a) 4 across
    135/166/170/185

    Conditioning:

    1) 1+46

    50 6″ Target Burpees
    50 Thrusters 65/45#

    2) 2+2

    20 6″ Target Burpees
    20 Thrusters 65/45#

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