111011

WOD 111011:

Strength

5X1 3 Position Clean (hi-hang, hang, full) @ 80% – rest 90 sec.
2a) 5X3 3 Hi-Hang Flat-Footed Clean Hi-Pull + 1 Clean (full squat) – heaviest possible, rest 60 sec.
2b) 5X3 Max Effort Hi-Bar Back Squats – rest 90 sec.

Conditioning

10 minute AMRAP of:

3 Power Cleans @ 225/150lbs
20 Pushups (hand release)
50 Double-Unders

Masters at their respective task. T on Bar Muscle-Ups, and BP with a 225lbs version of the Snatch Hi-Pull complex.

12 responses to “111011

  1. 1) 140 – easy
    2a) 95
    2b) 185×1,190×4

    Conditioning
    3  23 DUs (finished 4 rounds at 10:17) – push-ups were the slowest part

    MFS: 3/4/4 – posterior rotator cuff sore

    • I’m going to need you to show me how you do those bar muscle ups so easy. I have the biggest bruise on my arm from trying to climb over the bar.

  2. Conditioning (AM)
    30 min AMRAP
    400m Run
    10 L-Sit Pullups (Strict)
    15 Back extensions (25#)
    20 Sit ups (25#)

    7 rds + 400m run…had 4 seconds to try to get in 1 pullup but didn’t want anything to do with the pullup bar.

    Strength (PM)
    1) 185 – felt good
    2a) 135 – last two sets I dropped the bar on the last hi-pull
    2b) 275 – not 100% sure if I’m doing these correctly….just more practice needed

    Conditioning (PM) – 225 is really close to my 1 RM (235) but thought I’d give this a try. Pulled it 5 or 6 times to my chest but my elbows just weren’t fast enough tonight to allow me to catch the bar. I stopped after 3 minutes. Zero rounds zero reps.😦

    MFS – 1/3/3

  3. 1) 235 (missed 245 hi-hang)
    2a) 165
    2b) 315

    WOD: 4 rounds 11 Push-ups….. Push ups killed my shoulders. Finally consistently getting DU’s unbroken however, they are relatively slow.

  4. 1) 185#
    2a) 135#x2, 145#x4.
    2b) Was way under my 3rm on Saturday so built up – 225, 245, 255, 265, 265.

    Conditioning
    4 rounds + 15 push ups. Hit 4 rounds at 7:50 thinking I’d easily be at 5+, but I hit a brick wall on power cleans, failed a few and finished them at 9:35.

  5. Strength

    1) 5×3 @ 225#

    2a) Went to 165#, but was doing it all very wrong apparently (not high-hang, not pulling high enough, etc).

    2b) Worked from 315# to 385# (f@3), then finished at 365#. Legs were shot.

    Conditioning

    I did today’s wod yesterday and got 5 rds + 3 cleans, but I was doing 25 regular pushups, not 20 hand-releases. So today I made up yesterday’s wod:

    9-7-5 of:

    OHS 155/105lbs
    Bar Muscle-Ups
    Row 300m

    For time.

    — 13:12 (seriously, wtf. I won a few staring contests against the pullup bar in the middle of this wod)

    Midline

    3X15 UB GHD Situps – rest 60 sec.

    — did them

    M/F/S – 5/4/4

  6. 1) 195, 195, 195, 205, 205
    (feeling pretty crushed so toned the weight down and worked form, felt better and better each round)
    2a) 135, 155, 165, 185, 185
    2b) 225, 275, 305, 325, 335
    (same with both of these. Opted to chill a little on the load, focus on form and feel good with everything)

    MetCon:
    5 rounds 44 (3 power cleans, 20 push ups, 21 double unders)
    (Felt really smooth with this, started slow and made the goal of just sticking withthat pace, got 12-15 push ups unbroken each round, missed 2 total cleans, although I will admit to having some pretty crappy catches on these. Made one miss early on the DUs and the rest were all unbroken)

  7. 1)215
    2a) 135 – Only did 5×1. I guess reading and paying attention aren’t my strong suit. BTW anyone see Robb Wolf kill an elk. I’m just waiting for it to be posted on the CF Journal and games website. Ha!
    2b) 202- 225- 275 – 275 – 295

    Conditioning – Let Rudy talk me into this one

    5 rds for time of
    30 KBS 32kg
    10 L Sit Pull Ups – Kipped the shit out of that! Stupid gymnastics
    20 Box Jumps 20″
    5 Push Press @ 135lbs

    20:29

    MFS:312

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