130116

Today I come to you with a heavy heart. I have just realized that I have found something so perfect, so beautiful, that it will forever be my dream. Sadly, however, I can never have it, because it simply lives too far away.

Ladies and gentlemen–who are not from Australia–may I introduce you to the Holden Commodore Ute…

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It is the modern version of the El Camino (my first love), and they are everywhere in the land of Oz.

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The SS comes with 375bhp and will do 0-60 in around 5 seconds. Oh, by the way, it’s an effing truck. What’s the old “large loads over long distances, and to do so quickly” adage? Yes, it’s the fittest vehicle on earth, and I can’t have it. I hate you GM, Holden, and anyone who is standing between me and this beautiful machine… Unless the rumors are true, then I love you.


Jason Hoggan (yes, he’s back) – 5X400# HBBS:


WOD 130116:

BB Gymnastics

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X200m – rest 1.5:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

68 responses to “130116

  1. I also share your love for this beautiful machine. The only thing that would top it for me would be a Jeep wrangler Truck. Then I could finally stop paying bills and live out of my car….while still Snatching 3 times a week of course.

  2. snatch+heaves 125
    first time trying out that heaving balance. will go heavier next time for sure

    clean pull- up to 250
    pendlay row- 215
    split press- up to 160

    run 400’s
    129, 129, 129, 128
    TWT=5:55

  3. The boys and girls in New Zealand love the utes as well, but they are downright nuts the way they drive. You will be going around a blind corner in the middle of a rain storm and you see a sign indicating there is a 1 lane bridge. These old ass rickety 1 lane bridges are all over the place in NZ. The ute drives of NZ believe this means GO FASTER. You will be minding your own business and suddenly realize you are on a crash course with a ute going 100 miles an hour down a one way bridge. Awesome and scary at the same time. They tail-gate like motherfuckers there too.

    BBG:
    125 – Became very hard around minute 5

    STR:
    1a) 225
    1b) 175
    1c) 135

    COND
    Row, 1:44, 1:43, 1:42, 1:45

    2/3/4

  4. BBG felt really week on my shoulders today. so went for 125 then got down to 105

    a)255
    b)205
    c)145

    row. 1:41 1:42 1:42 1:42

  5. BBG:
    103, worked on form

    1a) 185 – should have gone heavier
    1b) 123 – felt weak:/
    1c) 105 then up to 110

    Runs:
    1:37
    1:33
    1:31
    1:26

    Yikes, that’s some burpees!

  6. Bbg 185lb missed second snatch that’s all…
    Strength:
    265
    265
    190
    Conditioning
    Run
    1:11
    1:09
    1:10
    1:11
    Around 5 sec faster than last time last two 400 were brutal wow… When we started these I was like 1:30’s….

  7. No BBG today. (tomorrow)

    Strength

    1a) 275 x 2, 295 x 3
    1b) 275 x 2, 295 x 3
    1c) 155 x 2, 175 x 3

    Conditioning

    Run

    1:21
    1:25
    1:23
    1:19
    burpees

  8. BBG
    95-100-105-110-115-120-125

    ffcp 125-145-165-185-200
    pr 95-105-115-125-135
    sp 85-90-95-100-105

    3×5 dual kb push press 20k
    like 3×3 HBBS at 185

    skipped conditioning

  9. BBG:
    145, 145, 145, 150, 150, 155×2(HSBf), 155

    Strength:
    1a.)195, 205, 210, 215, 225
    1b.)185, 190, 190, 190, 195
    1c.)145, 145, 145, 145, 145x2fx1

    Conditioning:
    Run ~ 1:37, 1:35, 1:37, 1:34

  10. BBG
    65,65,75,75,75,80,85
    Strength
    1a. 115
    1b. 100,105,110,115,115
    1c. BTN 65,70,75,75,75
    Conditioning
    Did wod for competition next week

  11. BBGym:
    1) 135

    Strength:
    1a) 215
    1b) 165
    1c) 130, 4×125

    Conditioning:
    4x40c AirDyne:
    1:46, 1:47, 1:46, 1:44

    M/F/S
    3/6/5

  12. 2/5/5

    BBG
    135 (first time, shoulders feel week in the catch, recently widened my grip)
    STR
    1a-205
    1b-205
    1c- 135/145/155/155/160

    Conditioning
    1.37.9
    1.37.9
    1.37.4
    1.37.6

  13. BBG:

    Power Snatch – 5/7 & Heaving Snatch Balance – 12/21 @ 165

    Strength:

    1a)285
    1b)205
    1c)115, 145, 3×3 @ 150

    Cond:

    100 Burpees & 200 Double Unders

  14. bbg
    75, 75, 75, 75, 80, 85, 90

    strength
    1a) 170×5
    1b) 105, 110×4
    1c) 85×2, 90×3

    cond- row 4x500m
    1:58, 1:58, 2:00, 2:01

  15. BBG:
    1.) 135 -went light to rest my shoulder for comp this weekend.

    Strength:
    1a.) 205
    1b.) 205
    1c.) skipped

    Cond:

    4×40 cal air dyne
    1:44-1:40-1:40-1:41

  16. BBG
    1) 93 and then the rest at 98

    Strength
    a) 173
    b) 130
    c) 95

    Conditioning
    4×400 runs
    1:27
    1:29
    1:30
    1:28
    Having a hard time getting up close to the 100% RPE range on the treadmill. I think I could shave time off if we were on a track. These felt really good today.

  17. BBG
    115-150lbs

    strength
    1) 225-250
    2) 150,165,175,185,185
    3) 115,135,145f,135,140

    conditioning row
    140.7,142.5,142.8,141,5

  18. BB Gymnastics

    EMOM for 7 minutes:

    1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.
    100
    Strength

    1a) 5X3 Flat-Footed Clean Pulls
    245
    1b) 5X3 Pendlay Rows
    187
    1c) 5X3 Split Press
    110

    Conditioning
    Run: 4X400m 1min 30

  19. BBG:
    60kg, 60kg, 60kg, 63kg, 63kg, 65kg, 65kg

    Strength:
    1a) 75kg
    1b) 93kg
    1c) 70kg

    Conditioning: Row
    1:42, 1:43, 1:41, 1:41

  20. Bbg
    3x 75kg, 4x 77.5kg

    Strength
    A- 130kg
    B- 110kg
    C- deficit HSPU 6″

    Conditioning
    Done 130115 WOD.. Total working time 6.39

  21. 1) 3×65, 4x70kg
    2a) 130kg
    2b) 75kg
    2c) 60kg

    No time to swim during the day (osteo appointment for heel) so will catch up run or row or something that doesn’t bother heel too much later.

  22. BB Gymnastics – Worked up to 55kg

    Strength

    1a) 5X3 Flat-Footed Clean Pulls – 100kg
    1b) 5X3 Pendlay Rows – 65 kg
    1c) 5X3 Split Press – 45 kg
    Conditioning

    Choose one…

    Row: 4X500m – 141.7, 143.1, 143.4, 143.2

  23. EMOM for 7 minutes:

    1 Power Snatch + 3 Heaving Snatch Balances
    95#

    Strength
    1a) 5X3 Flat-Footed Clean Pulls
    135#

    1b) 5X3 Pendlay Rows
    135#

    1c) 5X3 Split Press
    95#

    Conditioning

    Run: 4X400m –
    1:47
    1:40
    1:40
    1:40

  24. BB Gymnastics
    EMOM for 7 minutes:
    1 Power Snatch + 3 Heaving Snatch Balances – 125/130/135/135/135/135/135
    Strength
    1a) 5X3 Flat-Footed Clean Pulls – 145
    1b) 5X3 Pendlay Rows – 245
    1c) 5X3 Split Press – 155

    Conditioning
    Row: 4X500m – rest 1.5:1 – 1:42/1:42/1:43/1:42

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