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| How many 300# benchers will we have in two months? |
6 x 2, OTM at 60%
2. Clean and Jerk
6 x 2, OTM at 60%
3. Lateral Bounds
6 x 4 - Over and back = 2 reps. No pause on landing should. These should resemble a "Touch and Go" rep. Rest as needed between sets. Watch the demo video here.
4. Barbell Reverse Lunge
2 x 10 - 5/side, alternating.
5. 5 RFT
50m Heavy Forward Sled Drag - Heavy enough that is forces a walk. If you can run it's too light.
15 GHD Sit ups
Rest 2 minutes between rounds.
Rest 2 minutes between rounds.
On the sled drags choose a weight that is right for you. Try to keep your torso more upright and "heel to toe" as you walk. This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.
Looks awesome! Thanks for posting so early.
ReplyDeleteSnatch/clean are both power or squat?
ReplyDeleteBB rev lung? Is bar on shoulders?
Good question. Squat for both.
Deleteon the bb lunges, racked across deltoids like a back squat or like a front squat?
DeleteAnyone have a sub for those who isn't have access to a sled?
ReplyDeleteDon't*
DeleteTie something to the bumper of your car and go.
DeleteU can also buy a rubber cooler.. tie a rope thrkugh the handle and secure it around entire cooler... fil it heavy.... good to go! :) im all about being economical!
Deletewhat about those without access to a car?
DeleteRead previous reply ;)
Deletedb's or plates in milk crate with rope!
DeleteSorry new to the site what is OTM?
ReplyDeletecheck the FAQ (frequently asked questions)
ReplyDeleteI Benched 245# on max effort day. 55 lbs in 2 months is doable!!
ReplyDeleteHello from kiwi land
ReplyDelete1. 36kg
2. 50kg
3. 20" jump over bench
4. 60kg reverse lunge
5. 11:29 working time with 80kg on sled
Absolutely LOVING this programming!
ReplyDelete1. #95
ReplyDelete2. #135
3. lateral jumps over bench
4. #135 reverse lunge with bb in front rack
5. 20:59 - filled duffle bag with #250 of steel weights, looped straps from my rings through the handles and drug it on my rooftop for an approximate 50m, 20 x abmat anchored situps
1. 115
ReplyDelete2. 160
3. Done
4. 135
5. 9:09, 90lbs on sled. Focused on form. Posterior chain is smoked. :)
M/35/5'10"/179lbs.
1. 115
ReplyDelete2. 155
3. done
4. 115
5 done did not time it
1. 205
ReplyDelete2. 145
3. Done, but I must share this story: We set up the racks kind of far away so the band was nice and tight. We went to move the pegs up a notch, I did not have a tight grip on the band, partner standing at the other end caught the full snap of the band right between his legs. Laughter ensued for about 20 minutes, he laughed once he stopped crying.
4. 185 and 195
5. No time, had 6 plates on the sled
1. Snatch - 95
ReplyDelete2. Clean and Jerk - 115#
3. BB Rev Lunge - 145#, 165#
4. Lat Jumps - at hip flexor
5. 5 45# plates
1. Snatch - 60
ReplyDelete2. Clean & Jerk - 85
3. Lat Rebounds - Done
4. BB Reverse Lunge - 95, 105
5. RFT - 3 45lb plates or 215lb - 20:36
^^^ LOVED Mel's piked band jumps
ReplyDelete1. Snatch - 115
2. CJ - 145
3. Lunge - 135, 145
4. Lat Jumps - High
5. Sleds/GHDs - varied, but about 6x45# plates
1. Snatch - 85
ReplyDelete2. CJ - 115
3. Lunge - no time
4. Lat Jumps - fun
5. Sleds/GHDs - varied between small (4-5 plates) and big sled (whatever craig did)
1. Snatch - 75#
ReplyDelete2. Clean and Jerk - 115#
3. BB Rev Lunge - 115#, 135#
4. Lat Jumps - check
5. Sled/GHDs - varied, started with 5x45# + a Dr. Aufranc
Snatches: 95,95,95,105,115,115
ReplyDeleteC and J: 135 across
Band jumps set to mid thigh height could barely clear them
Backward lunges 115 and 135
Started sled with 90 lbs and jumped to 115 plus the 45# sled
1- 1:55
2- 2:05
3- 2.15
4- 2:18
5- 2:11
1. Snatch- 60
ReplyDelete2. CJ- 80
3. Lunge 115
4. Lat Jumps: check
5. Sled/GHDS- varied from 205#- 275#
Loving this programming! Julia Rohde from Germany weights 115# & snatched 187# in London- amazing - she reminds me of Mel!
Julia Rohde is my favorite Oly lifter. :) Been a fan of hers for a while.
Delete1. Snatch: 95
ReplyDelete2 C&J: 135
3. Lat Jumps: As high as Rap
4. Lunge: 135
5. Sled/GHDs: used 1st open sled 5 or 6 plates
1. Snatch: 65
ReplyDelete2 C&J: 95
3. Lat Jumps: Medium high
4. Lunge: 95
5. Sled/GHDs: Around 220#
1. Snatch - 125#
ReplyDelete2. Clean and Jerk - 155#
3. BB Rev Lunge - 175#
4. Lateral bounds - at waist
5. Started to heavy dropped down to 6 45# plates and did 5 rounds with good form
For the reverse lunges, barbell on back or overhead?
ReplyDelete1. Snatch - 85#
ReplyDelete2. Clean and Jerk - 135#
3. BB Rev Lunge - 135#
4. Lateral bounds - at waist
5. 5 rounds 270 with 15 ghd's
1. Snatch: 100#
ReplyDelete2. C&j: 135#
3. Lunge: 135#, 185#
4.Lateral Bounds: could only find a bench about knee high.
5. No sled. Subbed 5 rounds of 20 reps on some squat device at 24hour fitness + crunch machine (no ghd)
Definitely not the same as doing this at CFNE.
1. Snatch 135# across
ReplyDelete2. C&J 155x2 175 x 4
3. Lateral jumps hip height
4. BB reverse lunge 135, 175
5. Sled drag used 155 total pounds + ghd situps
1:50
1:52
2:28
2:26
2:58
(never felt a stimulus quite like that)
1. Snatch 55#
ReplyDelete2. C&J 70#
3. 20" lateral jumps
4. BB Reverse lunges 10 at 100#, 10 at 110#
5. Sled drag 310# 16:51
(5'1", 121lb)
Forgot to add + GHD situps on 5.
Delete1. Snatch #65
ReplyDelete2. C&J #80
3. 20"
4. Lunges #95
5. 5 RFT 13:04 (no cars/sleds or coolers around work gym, subbed treadmill run 200M 5% incline)
1. Snatch, 135
ReplyDelete2. Clean and jerk, 155
3. Lat jumps, just below hip height
4. Lunges, 155 and 175
5. 11.10 (that is time minus rest), 4-45# plates on sled
125, 165. More than 60%, but my lifts suck, and 60% would have been really light.
ReplyDeleteJumped over the band a few times
lunges @ 135 and 155
didn't time wod, just did with 90# + sled. could have gone heavier but no time this am
1. 115
ReplyDelete2. 155
3. worked up to 3 ft.
4. 185 - 1 front rack, 1 back
5. 4 plates - brutal...
Snatch
ReplyDelete6x2 otm 60%
135lb
Clean and jerk
6x2 otm 60%
165lb
Lateral bounds (jumps)
6x4 (touch n go)
28"
Barbell reverse lunge
2x10
Both at 135lb
5 rounds:
50m sled drag @ 215lb
15 GHD
2 min rest
11+ min (subtracting rest)
1. Snatch 95# (biggest goat)
ReplyDelete2. C&J 145#
3. Mid Thigh Band Height
4. Lunges 165, 185
5. 5 RFT: 15:00 approximate, Sled @ 215 in parking lot
1. snatch- 100#
ReplyDelete2. clean & jerk- 125#
3. lunge- 135#
4. lat. jumps done
5. sled/ GHD done (6/45#s)
1. snatch- 75# first 3 min; 95# next 3 min
ReplyDelete2. clean & jerk- 135# first 3, 155# next 3
3. lunge- 155# first set; 185 second set
4. lat. jumps done - top of thigh height
5. sled/ GHD done (519# weights and sled)
1.Snatch 135
ReplyDelete2. C&J 155
3. Lateral Jumps -Check (Approx 32")
4. Lunge 155x10, 185x10
5. 5 Rounds 519lb Walk/drag 15 GHD
1. 100
ReplyDelete2. 145
3. Waist height
4. 135
5. 5 45# plates 2 10# plates
1.Snatch - 55 lbs
ReplyDelete2.clean & jerk - 95
3. lateral jumps - done
4.lunge - 95x10, 105x10
5. 5 rounds 263ib sled, 15 GHD
1. Snatch- 75#
ReplyDelete2. Clean & Jerk- 135#
3. Lat. Jumps - 30"
4. Lunge- 135#
5. Sled/GHD (~365 lbs)
1. Snatch 135
ReplyDelete2. C&J 165
3. Lat jumps Hip height
4. Lunge 135, 185
5. Sled 240 not a typical sled lots of friction
1. Snatch: 60#
ReplyDelete2. Clean and Jerk: 80#
3. Lateral bounds: ~24 inches
4. Flying Dutchman: 135# - 235#, subbed back extensions for GHD sit ups
5. Backwards Lunge: 95x10, 115x10
1. Snatch: 6x2x105
ReplyDelete2. C&J: 6x2x150 pretty tiring but very good form
3. 2x30" 4x32.5" this is upper thigh for me
4. 10x145, 10x155 balance skills needed
5. 5 45# plates 2 10# plates + 15 GHD 1:30ish across
1. Snatch: 70#
ReplyDelete2. Clean and Jerk: 100#
3. Lateral Bounds 24"
4. Barbell Reverse Lunge: 115# in rack position, 125# in Back Squat position. Hard for me but do-able. Balance needs work with heavy loads.
5. 5rft: 10 minutes 90# plus sled first 4 rounds, then 120# plus sled for the 5th round.
M/27/5'4"/133#
Snatch 120
ReplyDeleteClean and Jerk 145
Lat jump @hip height
Lunge 185
Sled 270
1. Snatch: 95
ReplyDelete2. C&J: 135
3. Lat Jumps: 32"
4. Lunge: 135
5. Sled/GHDs: Yellow sled 6 plates
1. 75#
ReplyDelete2. 105#
3.done but I didn't check how high it was ... Upper thigh height
4. Lunges @ 145/155.. Could have went a little heavier
5. Visiting a box .. They were not very helpful with a sled and wouldn't let me use the tire they had ...wouldn't let me use n e rope ... After a few suggestions... This guy clearly does not understand The sled drag stimulus..... Going to make it up tomorrow afternoon... Even if I have to pull my car :)
hahah brutal
Delete1. Snatch: 95
ReplyDelete2. Clean and Jerk: 115
3. Lateral Bounds: Just jumped over the bench
4. Barbell Reverse Lunge: 95 and 115 (new to reverse)
5. 5 RFT 185lb tire drag with tow strap, GHD's
Forgot to start clock which was good, could have used a calendar. The tire seemed to heat up and every time I could smell the rubber after 10 meters it was like the brakes went on. Ended up bearcrawling through round 4 and 5. Fun.
Snatch- 95
ReplyDeleteC&J- 145
Lateral jumps- 24" need a better setup
Reverse lunges- 95 first time doing these so played it slow
Sled WOD- skipped due to time
1. Snatch 155
ReplyDelete2. C&j 185
3. Lateral Bounds 30"
4. Reverse lunges 185, 205
5. Sled drag/pull mini sled with shoulder straps 4 plates on rubber floor 50m, 15 ghd, 5rds- 13:45
1. snatch 80#
ReplyDelete2. C&J 105#
3. hod to sub 24" box jumps and did 6x8
4. 14:03 150# sled(not including rest) only 25m and used anchored weighted sit up at 25# for GHD subbed 1min rest
Snatch 60#
ReplyDeleteclean and jerk 90#
Lateral jumps - not too high, need to work on that
Sled 190#-235#
no lunges- strained right quad muscle. Wah! Ice and rolling that out.
1.) #85
ReplyDelete2.) 115#
3.) done
4.) 105#
5.) 12:39 no 2 minute rest between, oops. GHD & Big tractor tire drag.
Snatch 120#
ReplyDeleteC&J 150#
Lateral bounds used 30"
BB rev lunge 135#, 155#
Metcon Rain making it hard, footing compromised
1. Snatch - 95#
ReplyDelete2. C&J - 115#
3. Lateral Bounds - 24"
4. BB Lunge (front rack) 115#
5. Didn't have time to load the sled so I did 3 rounds of:
(15) GHD Back/Hip Extensions & (15) GHD Sit Ups witha 20# vest.
1. 135
ReplyDelete2. 155
3. 33"
4. First and only time deviating, and we paid for it. We squatted, and it was a mistake. That was learned the hard way, that no after 12 months of cross fit, I am not smarter than the guy who has been programming for 15 years.
5. 16:30 215 on the sled.