130423

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>Spencer Arnold: Develop the Squat or Play Kickball.


>Natalie Hanson – Breaking a lot of PL records:


WOD 130423:

BBG

1) EMOM for 7 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) EMOM for 7 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

For time:

20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#


Extra 130423:

GROUP #1 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups

67 responses to “130423

  1. BBG
    1) 85kg felt good, made all lifts.
    2) 100kg felt real good, made all lifts.

    Conditioning
    12:44

    Extra work later in the day.

  2. 1) 90kg

    2) 102kg

    Cond) 13:57 very average today. Got to the KBS at 9:40 and just had nothing left😦
    Everything else was pretty smooth.

  3. Sn- based off 185 rounded to 150
    CnJ- based off 255 rounded to 180

    METCON-
    20 thrusters 45#
    40 ring pull-ups
    20 thrusters 45#
    40 box jump 24″
    20 thrusters 45#
    40 ring dips (had to change height of rings here during transition)
    20 thrusters 45#
    40 hi hang muscle snatch 45#
    20 thruster 45#

    16:00
    Tried to recreate the WOD as closely as I could with the equipment I have.

    METCON 2 later

  4. Bbg –

    1) 195
    2) 205

    Cnd –

    13:58
    40 UB pull ups new PR
    Got to KB and had NOTHING left – spent a lot on the pull ups

  5. 1) Off 245# – 200# no misses
    2) Off 315# – 220# no misses
    Cond = 9:46 rx
    all WB, box jumps, KBS unbroken
    pullups 30/10, RD 10/10/6+4/5+5

  6. Bbg-
    200
    205
    My fucking head is still throbbing since the 20rm this weekend

    Cond-
    11:12
    Used 30 lb wallball

    5/4/7 head

  7. BBG:
    1. 155 (1 miss)
    2. 185 (no misses)

    Conditioning:
    15:30 RX
    Had to really pace the Dips and KBS to avoid failure, but everything else was pretty much unbroken.

  8. BBG
    1) 210
    2) 235 Felt good, I look forward to this getting heavier.

    Conditioning
    10:54
    Good reference point: Oly shoes are not best for Box Jump.
    Could of broken KBS into less sets. DId 4 x 10

    Group 1 Extra:
    6:19
    Worked hard on Rope Climbs, a weakness of mine. I can’t stop gaining wait, which I like and dislike.

  9. BBG

    1) 220
    2) 230

    Conditioning

    15:00 – awful. Shoulders were toast. No rest days since last Thursday.

    Extra (later)

  10. Bbg:

    1) done and no misses @ 115#
    2) done and no misses at 135#

    Conditioning:

    15:48 30 dips done from box.. Def weakness for me.

    First full day of Outlaw since back injury. Happy!

  11. Bbg
    1. @95 felt better as I went
    2. @110 very solid
    Wod 17:32
    My time is awful but it took me 6 min at least to do dips. I am really proud of myself though for completing them because I thought I would have to cut the reps. Everything else I tried to attack as fast as possible

  12. BBG:
    1) 140
    2) 155

    Conditioning:
    *Strict pull-up/ring dip *50# kb snatch for swing
    13:24

    M/F/S
    2/5/3

  13. No workout yesterday. Mix of yesterday and today’s workout.
    BBG
    1) 7X2 Hi-Hang Snatch 3x2x90; Didn’t trust shoulder to go higher
    2) EMOM for 7 minutes: 2 Power Cleans + 1 Push Jerk @ 70%; 135#
    3a) 5X3 Snatch First Pulls –185,205,225,235,225#
    3b) 5X3 Tempo HBBS. 225,185,135# Just crashed. Even first set felt ridiculously heavy. Stopped. 4 hour break.
    Conditioning
    25 Wall Ball
    25 Burpee Pull-up
    25 Wall Ball
    25 Burpee Pull-up
    11:48
    Midline: DND

  14. 1). 8 for 8 at 205
    2). 8 for 8 at 240

    Cond: 10:47
    Wanted sub 10 got to Kbs at 7:30 and they took 5 sets. Brutal!!!!!!!!

  15. 1) 200
    No fails, foot work it a little sloppy. This is my max PS so I was happy i finished it.
    2) 210
    Fast.

    Cond. 12:55
    Wall balls felt way easy. I am slowly starting to jump down from box jumps. But most reps stepped down.
    2/2/2

  16. Rough day today…..barbell felt super heavy.

    BBG
    Snatch 198 (supposed to be 212….power snatch was a little iffy today)
    C&J – 225 (felt heavier than normal…)

    Conditioning

    9:47 – happy with that today

  17. MFS: 2-3-5 (Traps are tender to touch)

    1) 185#
    2) 215# (felt like I didn’t have the same 2nd pull as I normally do)

    Conditioning: 13:39

    Extra Conditioning: 9:15

  18. 1) 125, no misses, but a few wobbly ones.
    2) 145, no misses, jerk was weak.

    Conditioning 1) 20:28, awful. Took 8 minutes to do the dips……

    Conditioning 2) 9:56 Slow, had trouble getting up on the rope.

  19. 1. 160, no fails
    2. 180, no fails

    Conditioning: 17:58, longest one I’ve done in a while. Oh well…

  20. 1) 80, no fails – focused on keeping strong lumbar. Noticed my form wasn’t on point Monday.
    2) 125, no fails

    Conditioning:
    21:30, pullups and dips took me the longest. for the last 20 reps on dips I had to use an assistance band.

  21. feeling sick today wanted to take day off but threw down with the class instead cause it looked like fun.
    WOD: 10:38 ring dips and kbs took forever.
    then
    extra wod 6:34

  22. BBG
    snatch+PP @135 (based off 165)
    PC+PJ @145 (based off 205)

    conditioning 13:00 (with strict pullups, and diamond med-ball pushups in lieu of ring dips)

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