130111

Sydney camp #1 = awesome.

20130111-164514.jpg


Huge camp/season announcement coming tomorrow, stay tuned…


WOD 130111:

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).

63 responses to “130111

  1. DL no bands @ 315
    Bench 215, 220, 230, 235
    Sets 10 of strict pull up

    Cond: 8:50 w 30lb med ball and 49 cals on row

  2. DL- 215+ blue and purple bands
    BP- based off 245, felt too light
    PU-based off 100, did all sets at 68# and 1 rep at 83# in last set

    METCON- 5:16/6:16 shared clock with class and either started on 10 or 11 min. Will guess based off other people’s scores….

    +35 cal row

  3. Strength
    1) 275+band
    2a) Weighted dips – 39, 44, 53, 62
    2b) Weighted pullups – 25, 30, 35, 39
    Cond
    7:45+54 cals

  4. Did an extra strength session on Wed night – pr’ed my HBBS from 308/3 to 315/3 and did 305/3 295/3 285/3… prior to it too, followed by some tempo bench & chinup triples.

    Result = really sore & fatigued today and Fridays are rough as it is. Back was spazzing out a bit.

    Oly:
    A. Snatch High Pull + Power Snatch + HSqSn 75 -> 165 by 10
    B. Squat Snatch emom 75/1 -> 155/1 by 10, 160 165 170 175 180 185 190ff
    C. Power Clean & Jerk emom 135/1 -> 235/1 by 10

    Did some snatch high pulls, hspu’s & band mu’s

    Conditioning
    5:35 rx’ed. Only broke up du’s once on 75 at 51. Very happy with that.
    47 cals.

    Better go stretch & work on that hip.

  5. holy shit first day of outlaw ever, almost die.

    1)210 +red band

    2a)185,195,205,216
    2b) 60,65,70,75

    cond.
    29:52 cant do more than 2 du unbroken. hate that shit

    run 400mts dont have row or hyper.

    saludos de sud america cabrones

  6. Strength
    1) 365 and blue band (anchored with feet, double loop)
    2a) off 300
    2b) off 70, missed last rep by a couple inches

    Conditioning
    *no wall ball so made up my own
    30s on, 15 off, 4 rounds
    DUs
    Plyo push-ups
    8′ broad jumps
    45lb TGU
    Burpees
    *Got 70-85 reps each round

    More Strength
    1a) Good mornings 3*10 @145
    1b) hamstring ball curls 3*15
    45s rest

  7. Strength:
    1) 275lbs with blue bands
    2a) 165lbs, 185lbs, 195lbs, 200lbs
    2c) Will do later, no time.

    Conditioning:
    5:50 mins, done Rx.

  8. Strength:
    1.) 255 + Bands
    2a.) 175×5, 185x3x3, 200x3x3, 210x3x3
    2b.) 45×5, 50x3x3, 55x3x3, 60x3x(2fxf)

    Conditioning:
    6:36 + 45 cal

  9. Deadlifts
    Scaled down with a bad knee
    Bench based off 140kg
    @ 90% only got 2 and then 1
    Pull ups based off 52kg
    @ 80% only got 2 and 2

    Conditioning
    6:36
    46 calories row

    MFS 357
    Stiff neck sore knee and now painful left AC joint

  10. Dead lift off 545

    Bench off 275 no misses

    Pull-ups off 128 all unbroken strict start from hang position

    Conditioning: 5:10 rx felt good today all wal balls unbroken broke first set off du On accident rest was unbroken.

  11. 1) 195 with purple bands
    2) 120, 130, 135, 145 (based off 160)
    3) BW, 5, 7, 10, 12

    Cond:
    5:37 + 33 cals on rower

    2/2/1 (finally, after taking a few days off cause I was feeling like poop!)

  12. 1) Based off of 425#
    2) Based off of 255#
    3) Based off of 75#

    Conditioning – 6:21 RX. Tripped a lot on the DUs, all wallballs unbroken

    41 Cal Row

  13. Str-
    1)off 455
    -lost grip on 2, but made them up at the end
    2A) off 255
    -failed on 3rd rep on the first set at 90%, completed all others
    2B) based off 60#
    – missed the day we found 1RM pullup so just guessing for now

    Cnd-

    6:22 RX
    44 CAL-C2 rower

    Unbroken the first set but my shoulders were fried for some reason had to no rep some wall balls for not getting to height.

  14. Bench(285): 215, 230, 240, failed @255 finished reps @225
    Pull-ups(110): 70, 77, 82.5, 88
    Deads at 85% 1rm (430): no bands 365lbs
    Conditioning: 7:42 rx + 39cal

    Wasn’t going to do deads bc my hamstrings are still TIGHT! from sprints but I felt good after the bench/pull so I manned up.

  15. Strength:
    1) Based off 425
    2a) Based off 210
    2b) Based off 75

    Conditioning:
    *25# wall ball
    7:51
    Satan’s Tricycle: 47cal

    M/F/S
    5/4/2

  16. Strength
    1) 265 no band
    2a) Based off 225
    2b) Body weight all

    Conditioning – 45lb thruster for wall balls…
    9:41
    43 cal row

  17. 1) 225 plus purp bands

    2) off 245- max was 255, pussed out.
    3) off 100 split 80% into 2-1 on last set
    Did this bench sets then pulls because I can’t read directions.

    Cond: 6:30
    Row 37 calories.
    Meh….

    2/2/2

  18. Strength

    1. 175# standing on a green band.

    2a. Off 115 no fails
    2b. Body weight, 2.5#, 5#, 7.2#
    (Also did two reps with 20#. 5#PR on 1RM)

    Cond:

    11:34 (rope broke last round, grabbed someone else’s, put me a tad behind. Still suck at DUs)

    34 cal

  19. Strength:

    1)5×2 @ 305 & 5×2 @ 250
    2a)250, 270, 285, 300 (Spotter)
    2b)57.5, 62.5, 67.5, 72.5

    Experimented with the thick ass green bands, today! CRAZY resistance, regardless of the barbell weight!!!

    Conditioning:

    9:16/38Cal on Erg

  20. Strength
    1) Banded DL – 190 with purple bands
    2a) Bench 140-150-155-165 (2, 1)
    2b) Strict PU – just did body weight because my hands are ripped

    Conditioning
    6:47 + 34 cals

  21. No deads, hands needed a break from dynamic stuff
    2a) 245-260-275-295(2,1)
    2b) 25-25-25-35-35-35 These felt solid, but rx % would be way too much

    Conditioning) 11:58, I am so out of shape. DU ok, but wall balls dragged
    no rows, all occupied by noob class

  22. dead off 460, no bands (no access)

    2a – 185/200/215/225
    2b – 63/73/73/77 messed this up a bit with the weights, but the workload is pretty close to where it should be.

    No conditioning today.

  23. 1) DL based on 370# (increasing little by little due to injury)
    2)found 1RM on pull up. Used 123#
    3) Bench Press based off 300# (completed all)

    Conditioning
    5 min
    Airdyne (screen was broken so I couldn’t get calories).

  24. DL(385) had no speed with 230+band so backed it down to 205+band
    2a 5/215, 2×3/230, 2×3/245, 1×2/260, 1×2/255 felt really heavy today
    2b 40/40/45/50 felt really good today

    conditioning
    50/30/10 DU’s
    25 wallballs
    9:45
    wallballs were unbroken. DU’s were very broken
    didnt get the chance to get on the rower, might work it in tmro

  25. I decided to switch up the days and max out today, deadlift tomorrow. I like maxing out a bit fresher. Will make up conditioning tomorrow as well. Managed a PR.

    Snatch – 265, 275 (miss x 3)
    Clean & Jerk – 325(PR), 330(miss x 2)

    HBBS to a heavy single – 385, 405(miss)

    No conditioning.

    I locked this out, I promise. Should have moved camera back.

  26. DL 275 plus white bands
    Bench based off 265
    Pu based off 70

    met con took around 10 min. sucked at du’s shoulders were fried after the first round
    then 46 cals

  27. Deadlift at 190 with Blue Band

    Bench: 112.5 – 120 – 127.5 – 135
    Pullups: 29.25 – 31.5 – 33.75 – 36

    Cond: 8:33 (UB Wallballs. Still suck at DU, but strung together 61 mid-WOD- PR)
    Row: 35 Cal

  28. 41/6’2″/202

    DL: 300#
    BP: Based on 285#
    WPU: Based on 115#

    Conditioning: 4:32 – Unbroken and no pauses. This was my first unexpected achievement in 2013. The plan was to crash and burn vs pacing the WB and all DU’s UB. Speechless at how well this one went.

  29. DL at 200 with blue bands
    Box press (no benches)
    110-120-125-135(1)
    Pull ups
    5x 35
    3x 40, 44, 49, 53

    Conditioning
    6:28
    2 min rest
    31 calories

    I’ve got the UB part of DUs down. But my teammate finished 100 when I hit 75. Need to speed up my turnover?

  30. 1) Skipped… my back sucks. Still.
    2) 100, 110, 115, 120 (failed last rep.)
    3) 20 lbs on all of them.

    Cond:
    8:34 + 26 cals on rower (did this as a warm up a couple days later.)

  31. Deadlifts off 195kg with 3-4cm band

    Didn’t get to do final 2 sets of bench and pull-up.
    Bench off 112.5kg. 84kg, 90kg, 96kg set 2 2/3.
    Pull-ups worked on 24-32kg chins at the prescribed set/ rep scheme. Bicep giving me issues.

    Conditioning
    5.29/41
    UB 100, 4 sets in set 2, 2 sets in set 3
    UB WB.

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