120613

I’ve heard a lot of bitching concerns about the length of today’s work. Just so you guys can shut the fuck up understand, I’m planning on loading Monday and Tuesday fairly heavily, then dropping the load for the rest of the week (“dropping the load” – lulz – does it make me a child because I find that funny?). Soooooooo… Pack a lunch, take a puzzle to work on, bring a pillow, whatever you need to do—you’re gonna be at the gym for a little while the first 2 days of the week. You all want to get strong like bull, right? Leave your watches at home.


I really don’t know what to say. I get videos from athletes every day, but this is the first one I’ve gotten from a National Champion. Let’s get this straight: this is 145kg, aka 320#, and Caleb weighs 150#. In case you’re wondering how his CF is going, I’ve also got video of him almost going sub-3 on Diane. He went strict of course—silly weightlifter hasn’t learned to Kip yet.


After doing “Larry Bird” Candice told me she hated me. I’m pretty sure she’s one of my favorite athletes. That was before this video was posted. Now I know even though she hates me, she’ll always trust me.


WOD 120613:

BB Gymnastics

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Demo w/ InstructionDemo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

144 responses to “120613

  1. it took the complainers a long time because they took a few hours off between each part of the programming. start to finish was still well under 2 hours, easy. HTFU and do it from start to finish like the rest of us

    • OFP: I agree. training was a little longer, actually yesterday I blew through the work, today took a lil longer, but this is the real deal and yes I WANT TO BE STRONG like BULL so I will endure it. Who was complaining.

      Ty: if I am not mistaken Coach Rudy mentioned that in Off-Season strength will be primary and we’ll get just enough metcons to “keep us hungry…

  2. So on the C2B(ring) pull ups, do we hang the rings from a bar and still do the pull ups C2B or are these just suppose to be C2R.
    Just asking….

  3. Actually, I think you put a pvc pipe through the rings and do C2B from that. If you are worried about the PVC pipe breaking, order the one from Rogue, it is unbreakable.

  4. 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
    What does the ME stand for?

  5. If you follow the rest as it is precribed you can get through this work in under 2 hours! I got the BBG and Strength done in 1 hour yesterday, then had to do the conditioning once i had coached a class.

  6. BB Gymnastics (Couldn’t watch the video till after training – ended up positioned with hips starting at the bar) – 40kg, 50kg, 50kg, 50kg, 55kg, 55kg, 55kg, 60kg, 60kg, 60kg, 65kg, 70kg(missed lift)

    Strength
    1a) 4+2, 4+2, 4+1, 3+2 (used 15kg dumbbells as paralettes positioned finger-to-elbow distance apart)
    1b) 12kg, 16kg, 20kg, 20kg (kettlebells around waist)
    1c) 25kg, 25kg, 25kg, 25kg

  7. When the Youtube videos are posted, I don’t have any trouble watching but the Vimeo ones skip around and are so jumpy that they don’t do me any good. Anyway I can lower the quality on the Vimeo setting or something to make it viewable? Thanks

    • i did this all in an hour 15, 15min more than i actually have. unfortunately it just turns into one big metcon.

  8. I thought I was going to die yesterday, but I kept repeating to myself “Trust in the bearded wizard.”

  9. BBG: 40, 60, 60, 60, 70, 70, 75F,75, 80F, 80F Kilos

    Strength&Skill: My normal HSPU are hopeless did 4 sets single reps then attempted 4 kipping HSPU single reps

    16kg Kettlebell for 5 reps
    We don’t have a reverse hyper so I used a normal hyper ext with 10kg plate.

  10. Noob question from me.

    How high should high pulls be? I suck at Oly and have never done most of the BBG’s. I hit myself in the neck Monday with the pulls from the floor.

    Thank you in advance for ripping m3 and +1’ing each other.

  11. Curious as to everyone’s thoughts on what the most important *next* piece of gear should be at my home gym. Here are my options. I have to save up for all of them, but it’s easier when I have a clear goal

    20# Wall-Ball – $115
    GHD – $500
    C2 Rower – $900

    I’m leaning towards the GHD because I like to use it as part of my warm-up when one is available.

  12. I just started following the program here and need some assistance sourcing some pulling blocks. I have been rigging them up using bumpers or plyo boxes, but it’s not working well. I found some plans to build them online, but I am no carpenter. Can anyone direct me to a store that….sells them? Yes, I tried Google and calling around.

  13. Anybody else get bad low back pump during certain exercises? Any remedies? I’m thinking its really tight hamstrings/glutes causing it. I have been stretching them, sometimes it helps sometimes it doesn’t. Probably just need to keep at it. High rep KB swings/snatches usually fire it up, sometimes high rep DL too. Just curious if anybody else experiences this as well.

    • I’ve had the same issue in the past which has been greatly alleviated through more core work. I’ve added in weighted movements (sorry they aren’t “functional”) on top of ab mat situps, GHD situps, T2B etc and I no longer have the back pump issues AT ALL. They would occur on running, kb swing, or higher rep oly movements.

      • Thanks for the reply, b rock. I do get it while running from time to time also. I’ll try adding in some more core stuff. However, I feel like I have a pretty strong core as far as abs are concerned, I mean from a “looks” stand point i have abs. I can front squat heavy without forward pull etc…I’m a 28 year old male, 5’10”, body weight 185. So, not small, not huge, not overweight.

        I’m wondering if mine might be related to a weak low back. Ive been doing some googling today and Ive never really utilized the reverse hyper. I see Rudy has this exercise as part of his program. People seem to have some luck with that as well. I really hope i can figure it out. When it happens It just kills my workout to a stand still….actually a lay down haha

      • I thought the same thing as you regarding lower back strength. I started second guessing that though as I’m 6’1” @ 230lbs with a 1335 cf total including a 605 DL so I’d assume my back is fairly strong.

        My background before CF is primarily bodybuilding/weightlifting so I too thought my core was strong just bc I have thick abs and can squat a a shit ton. However, I realize that I can’t crank out more than 50 ab mat situps unbroken so my core can’t be that strong when I see these bw ninja’s pounding them out. Add in the fact that anytime I ran or did KB swings my back would pump up so badly that I had to lay down on my side…couldn’t even alleviate the pump/pain by laying on my back.

        From my background and current situation I concluded that my back was doing far more work to stabilize my body instead bc my core was not use to the load or not strong enough to handle it and thus my back would explode. As soon as I added in 4 sets of weighted pulldowns twice a week in the globo gym plus throwing in more ab mat work after my WOD’s I haven’t had the issue. I literally went from crazy pain running 800+ meters to A-OK in two weeks after doing this, no joke. It’s worth a try anwyay.

      • That sounds exactly like my situation man. I believe you are probably 100% correct in your analysis. Thanks a ton for your feedback. I will be adding in more ab work then. Ill add in regular situps(no ab mat yet), more GHD and T2B.

        By weight pull downs are you talking about the good ol’ lat pull down machine?

      • I guess I should have said rope crunches instead of cable pulldowns. Here is a link to a youtube video. I never extend my arms out, not sure what that helps but I do open up fully on extension and close as far as a can with a slight pause on flexion.

      • ok got it. I was wondering how the lat machine was helping haha. Terminology.

        i have done those before. ill add those in as well. Thanks again for your feedback man.

    • Just a thought, all my back pain related to resistance training went away once I started wearing Oly shoes. The enhanced positioning from the raised heel took a ton of stress off my back. Consider wearing Oly shoes if you do not already. It is the best $100 investment you could do for yourself if you take your training seriously.

      • Thanks for the reply Matt. I do have oly shoes and you are right, they do help. But I think b rock is most likely spot on here. I’ll report back in a few weeks and let you guys know if it helped. Thanks fellas!

  14. BBG:
    95 – 95 – 105 – 105 – 115 – 115 – 125 – 125(f) – 125(f) – 125

    HSPU:
    8+4, 4+4, 3+2, 2+2

    30 lb. vest for all the ring pull ups

    bodyweight for hypers

  15. I cant tell you how releived i was that this was a shorter work session than yesterday as i was hurtin from them squats.

    High Pulls + Snatch 1@95,9@115 Kept the form good and the movement clean
    1a) 4/5,3/3,3/3,2/2
    1b) 35, 20, 35, 20
    1c) @ 95#

    Mornign workouts are the best, now i get a 24+ hr break.

    Thanks for the programming Rudy

  16. BBG: didn’t have enough stuff to use for blocks did 2 snatch-grip hp from the ground + 1 high hang squat snatch:

    75-85-95-105-105f (snatch)-95-95-95-105-105

    1a) 2.25″ def 4-3-4-3
    1b) 25lbs for all
    1c ) 25lbs for all

  17. Strength:
    A) 6/NR; 5/5; 3/2/NR; 1/2/NR
    B) 10Kg; 12.5Kg(3); 10Kg;10Kg
    C) 10kg across, subbed with elevated bench/dumbbell

    MFS – 4/7/5

  18. BB Gymnastics
    125, 135, 145, 155, 155 (No Snatch)

    Ripped the fuck out of my left hand on my second pull on the fifth set. Took the callous on my ring finger basically clean off.

    First time I’ve ripped my hands in about a year.

    Strength
    1A. 3 Strict 8 Kipping, 3 Strict 7 Kipping, 2 Strict 7 Kipping, 0 Strict 8 Kipping

    3.5″ Deficit

    1B. BW, 10, 10, 15

    1C. Black x 15, Black x 15, Green x 15, Green x 15

    Don’t have a reverse hyper so I did banded good mornings instead.

  19. BBG:
    4X95 6X115

    Strength:
    A) 4+8 3+6 4+10 2+4
    B) 18/20/25/20
    C) 90/160/90/90

    Question: For the reverse hypers, should you try to stop each rep and start from a static position at the bottom, or should you use the momentum to start the next rep (i.e. swing the weight)?

  20. BBG
    started at 85# worked up to 110#

    Strength
    a) 15+2, 10+3, 7+2, 9+1
    b) my rings r hung in a shitty pos. so did Strict C2B Weighted Pullups 20, 25, 25, 25#
    c) No reverse hypers, still trying to make something that I can rig up for them, so did Good Mornings instead 95, 100, 100, 105#

    • Also last day of Outlaw for like TWO DAMN WEEKS…. kinda sucks, got some military training to do …hhhhmmmm mayb I’ll just do a 10:00 AMRAP of UB CP’s everyday…. or mayb Snatches with my fuckin pack, yea that’ll work

  21. BBG:#s
    95×2, 105×2, 115×6

    Strength:#s
    a) 2/1/f/f
    b) 15/15/15/15(2)+3bw
    c)10/25/35/35 – on GHD

  22. BBG- 95-95-95-105-115×5. Tore a chunk out of my hand yesterday – no grip strength. Tried the pvc/rubberband/box thing. you should try it, if you haven’t. super helpful.

    1a 2,4,4,4
    1b 3,4,4,3 bodyweight
    1c 15@135#

  23. Hi Pulls + Snatch — up to 115
    HSPU 5+4, 4+3, 4+2, 4+4
    Ring Pullups x5 , 20# all sets
    Reverse Hypers x15, 20# all sets

  24. BB Gym:
    85 all sets

    Strength/Skill:
    1a) stacked 15# bumper on 45# bumper with abmat on floor – 4+10, 5+8, 3+12, 3+8
    1b) not weighted
    1c) 70# all sets, did not do 4th set

  25. BBG
    1) 1×155, 2×165, 2×175, 5×185
    *Plenty of sets before these … felt sloppy and off my timing today

    Strength
    *Splitting today into two sessions, will do later

    M/F/S
    6/2/4

    • Me too! Glad it wasn’t just me. On Monday, my snatches were fast, crips and popping. Today, I felt like a flailing slug!

  26. WOD 120613:

    BB Gymnastics

    10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.

    1) 94, 2) 94, 3) 114, 4) 114, 5) 119 (f on snatch, snatched it again and hit it), 6) 119 (better), 6) 119 (footing off), 7) 119 (feet!), 8) 119 (much better), 9) 119 (feeling great), 10) 124 (great), 11) 134 (footing off slightly), 12) 134 (better, but footing off slightly in the hole).

    Strength/Skill

    1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec. (3 inch def.)
    6+3, 5 +4, 4+4, 5+3
    1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
    10#, 20#, 32#, 42#
    1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec
    10#, 15#, 25#, 35#

  27. BB Gym:
    115, 125, 135, 135, 140, 140, 140, 140 – 2 nasty rips on rt hand during 7th & 8th sets..called it a day with the bar

    Strength/Skill:
    1a) (2) 45# bumpers stacked with abmat – 7/1(too far from wall), 6/8, 5/6, 5/4
    1b) 45# for all sets
    1c) no rev hyper machine – 25# plate w/ band through around ankles and hips up on back extension pads (can’t get the momentum & full ROM of a real hyper but this felt pretty close to the real movement)

  28. BBG – 95# all sets

    a)7+2, 5+1, 5+1/2,4 (folded my hips and legs down and crashed to the floor)
    b)bodyweight
    C)bodyweight

  29. Since today was so “light”, I went ahead and made an instructional video. So here is your C2B Ring Pullup. Sorry I wasn’t able to get a side view. I was able to do it because I am a super-light BW ninja, may not be for the bigger folks. Gotta go close grip or you will break it-I did once. You could also try a barbell through the rings.

    • Dont really see the point of this…the whole point is to be gripping/doing the pull from the rings, you know to…mimic…a muscle-up, can’t tell if you’re fucking with us or actually didn’t understand, but this seems dumb.

  30. BB Gym: 95# x 6, 115# x 4

    Strength:
    1a) 3+3, 4+2, 4+2
    1b) 7, 6, 6
    1c) used bands on the GHD machine

    • oh – lucky for me it wasn’t funny, creative, overly sarcastic or witty in any way so I don’t feel too bad about it – just seems like a huge waste of time to take the video, upload it to youtube and link it here…maybe thats just me though – and given the level of stupidity I have seen here from time to time, I put nothing past people

  31. BBG- worked up to 185 failed so brought it back down to 175

    A. 7+1, 6+3, 5+2, 5+3 (I’m not good at kipping yet. Used a 45+25lb plate and an abmat)
    B. all done at 15lbs
    C. Subbed GH raises with 10lb plate

  32. BB Gym:
    40, 50, 55, 60, 62.5, 65, 67.5x (sn), 67.5, 70, 72.5x (sn)

    Really pleased with these as my 1rm from the floor is 80kg.

    Strength:
    1a) 5+6, 2+7, 2+6, 2/6

    Used 15kg plates on top of 10kg plates with an ab-mat between.

    1b) BW, 6, 8, 10kg

    1c) Subbed good mornings 4×15 @ 40kg

  33. BBG
    1) 95-106-115-115-126-126-126-126-131-137lbs.

    Strength
    1a) 6+3, 4+4, 4+5, 3+3 on 45lb. plates (about 3.5 inch deficit)
    1b) 25-25-30-35lbs. no false grip
    1c) no reverse hyper, so I did them on hanging off my refrigerator with no weight.

  34. BBG: top set 100 kg (220 lb)

    HSPU: averaged 6 strict + 6 kip
    Pullups: Vest around 40 lbs
    Reverse Hypers: Done

  35. BBG:55-55-60-65-65-70-70-70-70-75

    1a) 4 + 4/ 4 + 4/ 3 +4/ 3+3
    1b) 10# for all
    1c ) subbed 75# good mornings for all

  36. BB GYM
    60kg on all sets, feeling sore today.

    CONDITIONING
    Did Mary instead, subbed air squats for the pistols.

  37. BBG
    Started at 50kg and worked up to 65kg without missing a lift despite feeling sluggish and trap-less
    Strength
    abmat between 15kg on 10kg plates 4 + 3, 3 + 3, 3 + 4, 4 + 4
    plates hanging from a belt 15kg, 15kg * 4, 10kg, 10kg
    bodyweight only face down on a pile of abmats on a ghd pad
    mfs = 345

  38. CFG Data:

    SP:
    BBG: 65kg
    Strength:
    A) 2+4, 3+4; 4+2; 4+4
    B) BW, 18kg, 8kg, 12kg
    C) done with band

    CALEB:
    BBG: 100kg

    Strength:
    A) 8+8, 8+10, 6+8, 8+3
    B) 18kg, 18kg, 12kg, 12kg
    C) done with band

    ADAM:
    I don’t have Adam’s data.

  39. Snatches: 155, 165, 175, 175, 185 x 6.
    Failed on the last three sets on the snatch. Developed some serious blood blisters from the hook grip. Lovin it.

    Hspu’s/c2r/reverse hypers
    5″ deficit 4+2, 3+4, 3+3, 2+2
    20lbs for all failed on the last set 4th rep ‘pump’
    Reverse hypers first time ever doing these, went unweighted and loved them.

  40. BBG
    75-95-115 x 5 (these were humbling)

    A- 7+3, 6+2, 5+2
    B- Done with a 30# vest
    C- 95 # good mornings

  41. BBG
    95, 95, 95, 100, 100, 105, 105, 110, 110 (only did 9 sets, global gym doesn’t like it when their step risers are used as blocks)

    SS
    1a – 8+3, 6+2, 6+1, 6+1
    1b – 6/0, 5/10, 4/20, 4/20
    1c – 15/0 x 4

  42. BBG:
    75#

    Strength/skill:

    3 rounds

    A) * purple band as harness for strict deficits
    * used abmat between 3.5 in/45# plates
    2/2, 2/1, 1/1

    B) Bodyweight

    C) 5#, 10#, 12.5# dumbbells between feet on ghd.

    Total wuss today. My arms are beat up!

  43. BBG:
    95,115,125,135,140,145,150,155,160,165(missed forward)
    Snatch PR is 160 so this earned a big fuck yeah.

    1a) 5/6, 5/5, 4/5, 3/6 (45+10 w/ abmat)
    1b) 18, 23, 26, 26 (3/2)
    1c) Goodmornings.

  44. BBG
    10x2x145
    a def HSPU 5×5+ practise Kip
    b c2b ring 4x5x10-15
    c gh raise (strict) 4×15
    Cond
    Amrap 10
    3 stone to shoulder
    100′ sled push
    6rds

  45. BBG: worked up to 100, felt pretty good.

    1a. 45 & 25 plates w/ ab mat 1+4, 1+8, 1+7, 1+7 (fell off the wall on 1st set)
    1b. BW, 10 all other sets
    1c. 95 all sets

  46. BBG

    155,155,155,175(miss),175,175,185,185,185,195

    Strength

    a) 8+4,7+5,8+4,7+5
    b)15# first round, 10# next 3
    c) unweighted

  47. BBG
    95, 115, 135, 135, 135, 145, 155 (F), 145 (F), 135, 135

    Strength/Skill
    1a) 4+4, 4+2, 4+3, 3+4 (regular with abmat for head)
    1b) BW, 5, 10, 15 (F2)
    1c) BW, 30, 40 (F6), 30 (F8) (no RH, used a tall plyo box with DB in between my feet)

  48. 1) 155 165×2 185×7
    Failed last snatch, then messed up my makeshift boxes. Didn’t redo.
    1) HSPU on 45+25 hitemp
    7/6 5/5 5/4 4/5.
    2) did supine ring rows 55lb
    3) BW off counter.
    4/3/3

  49. 1) worked up to 155, felt like these really helped me keep the bar close

    Did these with a partner holding my feet up against the wall in case I fell, 3 each time
    15 Pound vest C2B with Strict form
    did Good mornings as a sub for this

  50. BB Gymastics

    135
    145
    155
    165
    175
    185
    195
    205
    215
    225 f snatch

    Strength/Skill

    *HSPU on two 45# plates each side, to an abmat
    1a) 17+1, 7+4, 7+7, 7+5
    1b) 45#, 35#, 35#, 35#
    1c) Subbed Goodmornings, 75# x 4 x 15 (fairly light)

    MFS
    1/2/2

  51. Snatch work: 80×7, 85×3 –missed one at 80 and one at 85

    2a) 4+2, 3+3, 2+4, 2+3
    2b) 10#
    2c) subbed good mornings @ 60

  52. BBG
    High box snatch pulls x2 + 1 snatch
    95-95-95-95-95-105-105-105-115-115

    Strength
    1a. 5+7, 4+9, 2+6, 1+5

  53. BBG
    1) 65, 65, 95, 95, 115×6 (Had trouble getting positioning correct on the high blocks)

    Strength
    1a) 3,5,5,5
    1b) 20lbx5
    1c) 20×3, bw

  54. 165×4 170×3 175×2 180×1

    1a 7:5, 5:4, 3:3, 3:3
    1b 45# plate
    1c Sub Good mornings @125#

  55. I had about 15 minutes to get something done tonight..

    BBG – Skipped

    1a) On a 10kg plate, approx 5-6cm thick – 6+3, 6+3, 4+2, 6+0
    1b) Unweighted. Pulled to between chin and chest (I’m terrible at pullups)
    1c) Subbed 40kg Good mornings.

  56. Thurs Morn
    Snatches seemed to improve through the sets with more hips meet bar although I experienced some unbendable arms in the middle.
    145,150,155×2,160×2,165,170,175,180
    Strength
    1a 2×25# fat bumpers each side of ab-mat 1+4,1+5,1+6,0+4
    1b 35# x5,5,5,3
    1c 140# RH
    Did last 1+1 pull-ups and 2 neg HSPU sfter as punishment

  57. BBG: 135, 155×2, 175×2, 195×2, 215×3

    Strength:
    1a. 3/6, 1/4, 0/6, 0/6
    1b. All sets at BW and still could not get 5 unbroken reps.
    1c. 70 lbs for all sets

  58. Santch from HIGH blocks- 2 pulls + Snatch
    200 # last set

    1a Deficit HSPU Strict + Kip
    17+2 11+0 11+1 11+2

    1b c2r Strict pullup 20lbs
    9 8 7 7

    1c Reverse Hypers
    4 sets complete at 15lbs

  59. BB Gymnastics

    1×2 @ 115#, 1×2 @ 125#, 1×2 @ 135#, 3×2 @140#, 2×2 @ 145#, 1×2 @ 150# (Failed Snatch), 1×2 @ 150#

    Strength/Skill

    1a) 6/4, 6/4, 4/3, 4/3 – Done one 45’s+25’s

    1b) 1×5 @ BW, 1×5 @ 8kg, 1×5 @ 10#, 1×4 @ 10#

    1c) 4×15 @ 130#

  60. Did squats today before snatches. I’ve been pissed about my squat and today didnt help. Hopefully through failure I will get better.

    Strength –

    8-250
    5-275
    5-300
    5-300
    3-320
    2-320 – failed on the 3rd rep. Super happy about it.

    BBG –

    135 for 6 sets
    145 for 4 sets

  61. Snatch: 60kg, 70, 80, 80, 80, 85, 85, 85, 90f, 90f

    Didn’t make either Snatch with 90. Tried to make it up after but failed those too. Felt so good at 85 also. Oh well. Felt fast and strong anyways.

    1a) 12+3, 12+2, 12+4, 11+3 – 2 20kg rogue comp plates each side with abmat between. So 4&1/4″ deficit minus a bit for the abmat.
    1b) 30lb, 30, 30, 20
    1c) Good mornings with 60kg

  62. BBG:
    95, 115, 135, 155, 170, 185 — All light and easy…felt very fast so said fuck it and went at 225…I know I am totally that fucking guy right now…I am obsessed with getting this…

    Hit the other shit…nothing matters to me until I hit 225.

  63. BB Gymnastics:

    135,135,145,145,155,155,155,165,175,185

    Strength/Skill:

    1a) 10+2, 10+6, 8+6, 7+6
    1b) 35, 25, BW, BW
    1c) BW backwards off GHD

  64. BBG:
    Snatch Complex – 155,165,175,185,195,205,215,220,225F,185

    Strength/Skill:
    1a) HSPU (2 plates with abmat between) – 4 each rd, no kipping
    1b) CTR PUs – 25,25,35,35
    1c) Rev Hypers – 185 for all sets

  65. BB Gymnastics:

    60kg – 60 – 65 – 65 – 70 – 70 – 75 – 75 – 75 – 75

    Strength/Skill:

    1A. 11/4 – 6/6 – 6/4 – 5/5

    (20kg bumper for deficit)

    1B. 8kg – 8kg – 8kg – 8kg

    1C. 40kg – 40kg – 40kg – 40kg

    (subbed goodmornings)

  66. Snatch hp + 1 snatch:
    95/115/115/125/125/125/125/125/125/125

    Me hspu + me kip hspu:
    0+3/0+5/0+5/0+5
    Weighted strict ring c2b pull up (vest)
    5/3-2/3-2/2-2-1/2-1-1-1… #17.5 pounds
    No reverse hyper machine sub good morning 4×10 #45 bar

  67. Snatch hp x2 + 1 snatch 95/ 115/ 135/ 155/ 155/ 155/ 155/ 155/ 175/ 175 missed snatch

    Me hspu + me kip hspu:
    5+4 all sets
    Weighted ring c2b pull up (vest 30 lbs)
    Reverse Hypers unbroken 30 lbs

  68. 1)95, 115, 135,145,150,150 (f on lockout) 145 x4

    Strength
    Hurt my wrist on the TGIF the other day and can’t bend it back very far so I did 2x mu every 30 seconds for 10:00 working on no-false grip

    Wgt ring c2b 45-50-55×4-50×4
    Rev hyp 95

    M/f/s
    3/4/6

  69. BB Gymnastics:
    65, 75, 95, 105, 115, 125, 135, 145, 155 (missed the snatch twice @ 155)
    Had no idea what to expect from this movement – started very light. Next time I’ll start at 135.

  70. BB Gymnastics
    135-165

    Strength/Skill
    1a) average about 5 + 2 each time, still learning kip on these
    1b) 25#
    1c) 10#

  71. BB Gym
    1)95×3, 125×3, 115×4

    Strength/skill
    2a)4+6, 3+3, 3+5,4+5
    2b)35,25×3
    2c)red band around GHD all sets

    Felt tired today only got 4 hours of sleep at work, to many calls after midnight. Up at 6am and did bench and leg curls before going to ICS100 class

    3/6/7

  72. BBG:
    135F-95-95-95-115-115-115-115-115-135F

    STRENGTH:
    1a) 1/1-2/2-2/0-1/1
    1b) 0-0-0-0
    1c) Did 20 situps each round, (I know its sad, i just finished building my pulling blocks, GHD is next.)

  73. BBg

    115 115 135 135 145 145 145 145 145 145

    Strength/skill

    1a- 5,0 2,0 1,0 0,0
    1b- 5bw 3 10# 3 10# 3 10#
    1c- bw

  74. 7/21/12
    WOD 120613
    BB Gymnastics
    10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
    165, 165, 165, 176, 176.

    Strength/Skill
    1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
    1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
    1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

    1a) 7+4, 6+3, 6+2, 5+2
    1b) 20, 20, 25, 30
    1c) 3 plates on each side.

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