Thursday, September 20, 2012

Friday 9.21.12


1.  Weighted Box Jumps
6x2, with dumbbells in each hand jump onto a 20" box.  - Try to jump up, rather than landing in a deep squat.  

2. Snatch 
9x1@75%, OTM

3.  Clean and Jerk
9x1@75%, OTM

4.  5 Rounds of:
50m Heavy Sled Drag - Heavy enough that is forces a walk.  If you can run it's too light.
15 GHD Sit ups
Rest about 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.  


27 comments:

  1. Are the DB's supposed to be racked?

    Thanks

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  2. 1. 35lb DBs
    2. 137.5#
    3. 205#
    4. Done. Sled with weight = 220#
    After the stimulus....

    M/35/180/5'10"

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  3. Snach 185
    CJ 235
    Sled drags/ghd-check ( skipped last set of ghds)
    Db box jump things-40, 4x53kb, 70kb

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  4. Snatch: 150#
    CJ: 200#
    Weighted Box Jumps:45*2, 53*2, 70*2
    5 rnds Sled Drag/GHD: complete

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  5. Snatch: 80#
    C&J: 105#
    Weight BJs: 6 x 2 w/ 25# dbs
    Roadie: 1st round wt?, 295#, 270#, 270#, 270#/ 15 ghds-
    Used Chad Jones' inspiration to help pull that heavy sled up the driveway--if he can do that. . .

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  6. Snatch - 115#
    C&J - 155#
    Sled
    Box Jumps - up to 40#s

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  7. 1. WBJs: 40#DBs x2x2, 55#x2x4

    2. Snatch: 9x1@105#

    3. C&J: 9x1@175#

    4. 4 Rounds with a crappy POS 100# sled & a makeshift ghd out of a bench and physio ball

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  8. 1: 3x70lbs total, 1x80, 1x100, 1x120
    2: 9x 155
    3: 9x200
    4:205 lbs total with sled

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  9. Snatch - 165
    C&J - 225
    Sled+GHD - 360, 450 on last set
    WBJ - 60x6x2

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  10. 1. 6x2 Weighted Box Jumps

    50lb dumbbells

    2. 9x1 Snatch OTM 75%

    160lb

    3. 9x1 Clean & Jerk OTM 75%

    200lb

    4. 5 rounds
    50m sled drag, 170lb
    15 GHD
    2 min rest
    check

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  11. Could have sworn it said 4 rds when I originally wrote this wod down.

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  12. Snatch - 105
    C&J - 165
    Sled+GHD - check
    WBJ - 6x2 (30# dbs/35/40/40/45/45)

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  13. Day off, competition tomorrow in Springfield, MA

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  14. Completed this last night
    1. Had to skip jumps, short on time.
    2. #71
    3. #85
    4. Done #145

    Guy at work challenged me to Diane today, first time as RX with 1 abmat. 9:49. STOKED. I love this programming. Did i mention i love this programming? Thanks Ben.

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  15. 1. 6x2 box jump w/15x3,25x3
    2. Clean and jerk, working for perfection on form so dropped down to 165, had great cleans (8/10) but wormed on my Jerks, need to work to develop proper mechanics and range of motion
    3. skipped snatch (shoulder pain)
    4. Sled @135 (aimed for major posterior activation)
    GHD x 15
    5 rounds in 15 minutes or so

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  16. 1. skip ankle still messed up
    2. snatch: 155#
    3. 195#
    4. sled ghd check

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  17. Jumps 50x2, 60x3, 70x1
    Snatch 155
    C&J 215
    Heavy sled

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  18. Jumps w/ 35
    Felt like I could have gone slightly heavier but was worried I would land in too deep of a squat.

    C&J- 175

    Sled & GHD- only got 3 rds in. Used the new tire sled. Holy cow there is a lot of friction. 1 plate on the tire feels like 3 or 4 on the metal sled.

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  19. Jumps- 80lbs
    Snatch- 165
    Cnj- 225

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  20. 1-
    @53 lb kbs

    2-
    Snatches @ 140
    C&j @ 210

    3-
    Drags @ 250

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  21. 1. 3 @ 53# Kb's and 3 @ 70# Kb's
    2. Snatch at 155#
    C & J @ 200#
    3. Done

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  22. 1. wtd box jumps w/ 53lb kbs
    2. Snatch OTMx9 @ 175#
    3. C&J OTMx9 @ 225
    4. Sled drag GHD check

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  23. 1. 6x2 w/ 53kbs and wearing 20lbs vest
    2. 185
    3. 255
    4. Check

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  24. 1.6x2... 53 kbs
    2. 150
    3. 190
    4. Check.... Tire drag + 2 45s/1 25 lbs

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  25. 1. 6x2 - 45# DBs
    2. 135
    3. 175
    4. check

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  26. 1. 20" box, 20# vest + 25#DBs for first 3, vest + 16KG KB for the last 3.
    2. Our gym got some fractionals so I used them. 169 for snatch.
    3. 206.5 for c&J
    4. 3 rounds with 285 on the sled, 1 with 310, one with 330. No time (wasn't sure if it was necessary or not)

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