Sorry for the late post. Condor Airlines – you suck.
WOD 150825:
BBG
1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to a max for the complex
2) 5X2 Split Jerk (with 3 count OH hold in split) – stay below 90% and concentrate on weight being distributed evenly in the OH split position
Strength
1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec.
1b) 4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Muscle-Ups – rest 2:00
Conditioning
For time:
3 Legless Rope Climbs 15′
20 Jumping Back Squats 65/45#
30 DB Push Press 60/40#
40 TTB
30 DB Push Press 60/40#
20 Jumping Back Squats 65/45#
3 Legless Rope Climbs 15′
Bbg: 1) 215
2) 215
Strength: 1a) 3MU each rnd
1b) 55lbs KB
Conditioning: 8:54
BBG:
1) 225, 235F
2)215
Strength/Skill:
1a) Did TGU @ 44#
1b) GH Raises w/ 10# plate & :04 eccentric lower
Conditioning: Nate w/ HR under 155
10rds
Also just a throwing it out there that I have implemented a ton of carbs and quite a few extra calories into my diet and I am up to 196lbs….from 185 at the time of the open, a couple % of body fat but not much (7% up to 10%). I am feeling a lot stronger and my WOD times are still improving….I definitely don’t have great abs right now but hey it’s bulking season right? note: I am 6’1 and lanky
BBG: Warmed up w/5×1 clean from blocks @ knee, light. 135/165/185/205/235. Helped my technique/positioning
1) 5X1 Paused Clean First Pull + 1 Paused Clean. 245/255/265/275/295, pr at this position-felt solid
2) 5X2 Split Jerk (with 3 count OH hold in split) – 225/235/245/255/265, last set was tough
Strength
1a) done, I hate tgu’s, 16kg
1b) 5 Muscle ups each effort
Conditioning: For time- 8:57, tougher than expected
3 Legless Rope Climbs 15′
20 Jumping Back Squats 65#
30 DB Push Press 60#
40 TTB
30 DB Push Press 60#
20 Jumping Back Squats 65#
3 Legless Rope Climbs 15′
BBG
1) 195/215/230/245/255
2) 185/205/215/225/240
Strength/Skill
A) 40×2/55×2
B) 5’S
Con-diff