130517

Available at the NE Regional this weekend, and on the site next week…
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>Baddest man in America, James Tatum, 312kg total:


WOD 130517:

Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from 2 weeks ago, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-

3 rounds for time of:

30 Pistols
25 C2B Pull-ups
20 Burpees

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.

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Extra 130517:

*Note: Group 3 will have two extra pieces for Saturday.

GROUP #4 Conditioning

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

For time:

Row 500m
9 Burpee MU
20 Push Press @ 115/75#
Row 500m
7 Burpee MU
15 Push Press @ 115/75#
Row 500m
5 Burpee MU
10 Push Press @ 115/75#

25 responses to “130517

  1. Group 1
    ‘Home Regionals Weekend’ for me…. All Workouts judged.

    Event 1
    6:16
    3:27 Row(Rower Time) / Unbroken Thrusters/Unbroken Pull Ups/ Transitions were good. 3 Second PR.

    Event 2 & 3 in afternoon.

  2. Strength
    1a) 90 kg + 45 kg bands (Based off 180)
    1b) 70, 75, 80, 80, 82.5, 82.5, 80 kg

    Skill, conditioning tonight

  3. Str –

    1) 255 + bands
    2) 275

    Midline – done

    Abt 30 secs each rnd on l-sit
    Abt 50 feet each walk, still cant fing turn

    Cnd –

    9:56…considering i did the 100 pistols in 8:15 at camp im pretty stoked with this, been stretching hard for a week now

    1:20, 1:21, 1:20, 1:19

    Extra group 4 in 4 hours.

  4. DL- based off 430
    BP-225# across, felt heavy today

    Skill-
    L-sit- 5×30 seconds (knees bent on last 3 sets at some point or other)
    HS walk- 6 ft, 10, 28, 4, 32

    METCON- 13:43
    3rd WOD in 3 ish weeks. Shitttt

    4×400 later

  5. dl(365) 185+band
    bench 215,225,235,3×3/240,245failed 3rd rep

    con 16:15
    pistols and c2bu arent great, but are getting much better

    skill and 400s later

  6. Strength:
    1a.)Clean DL 205 + Bands
    1b.)185, 195, 200, 205, 215, 225, 225
    2.)(Smolov FS Week 5 Day 3: 7×5 @ 240)

    Skill:
    Completed – still working on Free standing HS

    Conditioning:
    Part 1: 17:33
    Part 2: track closed subbed 1:00 airdyne sprints attempting to maintain 80rpms same work rest ratio

  7. MFS:4-8-3; Got to sleep late and slept poorly.
    BBG
    1a) No bands. Used ~65%: 275; 5×3. No rest before BP.
    1b) DB’s: 75#
    Skill:DND. No time.
    Conditioning (2 parts)
    Part 1- 1 round @ 50%; 4:36
    Part 2- DND

  8. a) 205 w/ green band
    b) 195 across

    HS walk PR at ~ 40′

    miscounted while loading the bench and started heavier than I planned. last 3 sets were hard.
    first work since monday, got sick and took that forced rest I thought about, funny how that works…

  9. 1a) 225 4×3
    1b) 225 4×3
    20 rep HBBS @275 – 13 reps
    2 30 sec L-sit
    2 approx 50 foot HSW
    COND – 15:13 (did only 20/15/10 on pistols)

  10. Strength:
    1a) Off 460
    1b) 165×2, 175×2, 185, 195, 205(2)

    Skill:
    Ring L-sits/10 ring dips

    Conditioning:
    P1) 12:54 (did 20 pull-ups each round by accident)
    P2) 1:26, 1:27, 1:25, 1:22

    -Spent the day at the Northeast Regional, solid day of competitive exercise spectating.

  11. dl 225 +blue and red band, 3 loops.
    bench first time in a while with sore shoulders, stopped at 245.

    wod 9:08

    rest 10min no runs but did 10min emotm
    odd 12 db snatch 70lbs
    even 12 cal row

  12. 1, 180# plus elitefts red bands
    2, 160, 165, 170,175,180,185,190

    Skill, did not complete
    Cond: 22:10
    I didn’t record each round’s time, I remember first took me just over six minutes. I still haven’t figured out a good rhythm for pull-ups.i don’t do butterfly style, mostly strict and then gymnastic kip. I appreciate any tips!

  13. Str –
    1) Done @ 60% + 25% 300 + blue and green bands
    2) 240,250,260,270,275,280,285

    Skill –
    Triple Under and Handstand walk practice. Still suck at both

    Cnd –
    17:36

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