111116

Click here, she’s so famous.

WOD 111115:

Strength

1) 5×1 Split Jerk @ 85% – rest 90 sec.
2a) 5×5 Push Press – heaviest possible, rest 60 sec.
2b) Back Squat: 2×3 @ 45%+20% chains, 2×3 @ 55%+20% chains, Max Effort @ 65%+20% – rest 60 sec.

Conditioning

4 rounds for total time of:

Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20″

Rest 1:1

Midline

3×15 UB GHD Situps – rest 60 sec.

Beautiful…

20111116-211532.jpg

14 responses to “111116

  1. 1) 265 These went up easy
    2a) 205
    2b) 265 +75 = 5 reps

    wod: Somehow screwed my rest interval up on the second round(too long) but all rounds were between 1:33 and 1:50 unbroken

    ghd: done

  2. 1) 205. Too easy – need a new Split Jerk PR
    2a) 155, 165, 185, 190, 195 – Also felt good
    2b) 205+45×3 x2, 245+45×3 x2, 285+45×6

    WOD: 11:28 (1:40, 1:38, 1:38, 1:36). Tripped up on the 13th Box Jump on the last set. Ruined my grand finish.

    GHD: not done, will make up.

  3. 1) 225 (a little sloppy but felt real light)
    2a) 135, 165, 185, 185, 185 (surprisingly rough)
    2b) 2×3 @ 280, 2×3 @ 325, 5 reps at 355 (so could have kept going, just pussed out really)

    Conditioning: 12:19 (1:45, 1:50, 1:45, 1:39)
    Felt real good with this, all unbroken and pretty solid. The only slow down was running in the rain.

    GHD – did all w/ 20# vest

  4. 1) 175 – felt slow but not too heavy
    2a) 135 across
    2b) 105 2×3, 135 2×3, 150 1×10 + approx 45ish #’s of chain

    Conditioning
    1:57/1:58/1:58/1:59 = 13:48
    Little slower due to opening the door everytime. My box jumps need more work.

    GHD Situps – Will do tomorrow

    MFS: 3/4/4

  5. Uber famous, even.

    After missing Monday and making some things up yesterday (and then being at school today), I kinda turned today’s work into a jumbled mess. Luckily, tomorrow I can make up the stuff I missedđŸ™‚.

    Strength

    1) 5×1 Halting DL + Full Squat Cleans @ 85% rest 90sec

    — 245# (felt easy. tried to be really strict on form)

    2) 5×1 Split Jerk @ 85% rest 90sec

    — 245# (felt less easy b/c a bit over 85%)

    3a) 5×5 Clean grip DL Hi-Pulls heavy, rest 60sec

    — 187# for a couple rounds, then 177# for the last 3 so I could get the bar higher.

    3b) 5×5 push press heavy (using that term loosely)

    — 185#, 185#, 205# (f@4), 195# (f@5), 185#

    Conditioning (sub’d 250m row for the 200m run)

    — 2:00, 2:10, 2:20, 2:40 or so –> ended up at 15:40-something.

    M/F/S – 3/5/4

  6. 1) 200 felt easy still not dropping enough though
    2a) 155, 165, 175, 175, 185 missed the final rep on set 3 and 5
    2b) with 45# of chains 220, 260, 300×6

    Conditioning: 11:23 rds were 1:43, 1:33, 1:37, 1:37

    All sets were unbroken and just fast enough to stay ahead of Thomas.

  7. 1)185# on all lifts. Felt pretty light.

    2a)155, 155, 165 F on last rep, 155, 155

    2b) 205#/235#/265#—Need more chain!

    Conditioning

    1-1:49, 2-1:57, 3-1:56, 4-1:48 Opening the door everytime to go in and out took up a little time, but other than that did all unbroken. I couldn’t have gone much faster…….Round 2 and 3 I was sucking eggs just thinking about having to do the 4th round…..

    Cliff Lewis

  8. 1) 235×5
    2) 155; 185×4 (Due to the number of people in the gym and available space I did not do this as an a/b
    3) 165+75 lbs of Chain; 205 + 75lbs; ME: 245+ 75 lbs (7 reps)

    Conditioning: 13:25 (in the rain)

    1:43; 1:54 ;2:01; 2:07; Did a little weaving though the Barbells flying everywhere. Rain didn’t help much although I don’t think it considerably slowed the runs down.

  9. 1. 195#. Proper splits on all, which is my biggest weakness, the weight itself isn’t really that heavy.
    2a. 185#
    2b.145+70, 175+70, 210+70 x7

    Conditioning
    12:55. Kept moving well until the last round where it fell apart. It is easier to PP 115# because I can find a good rhythm catching it and bouncing back up. Need to learn how to butterfly the C2B.

    No time for Midline.

    Going drank’in all weekend, enjoy the Outlaw Superbowl thingee.

  10. 1)245 went up good.
    2a)185
    2b)175×2, 210×2, 250 for 5..70lb chains for all

    conditioning: Screwed up, concentration was else where.
    100m run instead of 200m

    1:24 x3, 1:28.

    midline completed

  11. Done on 111120

    1) 165,165,175,175,185(PR) went up easy. Have never done 1RM so just felt it out.
    2a)135,135,145,155,165 same thing as jerk. No 1RM so just felt it out. 165 was pretty heavy.
    2b)145,175,175,175,195(6) Squat strength is definitely my biggest weakness

    Conditioning:
    1:58-2:28-2:51-2:56 (17:30) Learned that my math skills are shit when on the verge of passing out. Had to break up the push jerks in rounds 2&3 went unbroken last round but rested more before. First time running in a few weeks (foot) and felt OK but sluggish. First time using butterfly on C2B. Was better than expected but had to stop a couple times to get timing down again.

    Skills
    3X15 T2B (no GHD) and T2B suck more anyways.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s