Jessa Lamoine is one of FIVE former Individual Female Games Athletes
that will be competing in the Competitors Competition, 1-19-13.
1. Power Clean
1RM
2. Macho Man
OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks
Ninjas: 165/115
Beasts: 185/135
Don't be a meat-head. Lighter is harder than big weights in this wod. Pick a weight that you can get 6-9 rounds of. If you don't finish 5 rounds, you need to reduce the weight and go again.
3. Goat Training
Pick TWO of the following, based on greatest weakness...
A. Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 105/75
B. Overhead Squats
5 x 10 reps, moderate - not for time.
C. Ring Dips
60 reps for time
D. Rope Climbs
10 x 15' Rope Climbs for time
E. L-Sits
10 RFT: 10 seconds of L-sit hold
F: Toes To Bar
10 RFT: x 6 unbroken reps
5 RFT: 15 unbroken Push Press, 105/75
B. Overhead Squats
5 x 10 reps, moderate - not for time.
C. Ring Dips
60 reps for time
D. Rope Climbs
10 x 15' Rope Climbs for time
E. L-Sits
10 RFT: 10 seconds of L-sit hold
F: Toes To Bar
10 RFT: x 6 unbroken reps
This is going to be SPICY!
ReplyDelete1. Did a 1RM Clean... 265# PR
ReplyDelete2. Meathead set:185, 4 rds + 7 reps, proper set: 6 + 6 reps. First set took its toll already.
3. C. 5:10, F. 7:11
Proper set done at 165.
ReplyDeleteFinals week is killing my recovery time.
ReplyDeleteI have a dumb question I'm sorry. On the Toes toe bar workout, are you doing 10 rounds of 6 unbroken reps as fast as possible, meaning after you complete 6 reps you must come of the bar before starting your next 6 but just get back on the bar as fast as possible?
ReplyDeleteYes John that is correct. 10 rds of 6 reps unbroken. Total the time it takes to do the 10 rds.
DeleteThanks, I appreciate it
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ReplyDeletePaddy B
DeleteM/26/6'1/182
1. 245 - Felt real sluggish, took forever to get the motor goin
2. "Macho Man" turned my arms into slim jims - 7 rounds @165
3. Goat 1. Ring Dips - 2:49
Goat 2. T2B - 4:47
Macho man 185- 6 full. Stopped. Jerks getting funky didn't want to push shoulder. Only had 1 maybe 2 more. Harder than I thought
ReplyDelete1. 120kg, failed on 130kg
ReplyDelete2. 12 rds...9 rds at 165, felt like I could 20 rds so I added 20# after rd 9 and finished another 3 rds @185#
3. C- 2:40(last ten were tough) ... F- 5:05
1. stopped @ 155...tried 170 once but was getting in my head... my knees are screaming at me from the box jumps yesterday.
ReplyDelete2. used 115 ... should have tried 135 but last time I really struggled and wanted to keep tge intensity. so I made it through 20 rounds at 115 keeping an :18-;21 sec pace per round... then at min 20 jumped up to 125 and did 5 more rounds ( kept a ;30 sec paced) stopped not from failure but because I was seriously lightheaded and my knees were really hurting even with just the 10 # extra...
feeling pretty beat up in the legs today! goingvto spend s good 30 min on more mobility ... going to do the ring dips and rope climbs
315 new PR baby!!! so stoked about that. will have to finish the rest of the WOD this evening. im just gonna enjoy my accomplishment for a few more hrs
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ReplyDeleteThis comment has been removed by the author.
Delete1). Started and got to 225 and stopped
ReplyDelete2). 165 7 times
3). PP at 4:58 and ring dips at 1:40
1) 265
ReplyDelete2) 185- 8 rounds
3) later
Angie- 18 something. Terrible.
PC - 295 PR
ReplyDeleteMacho Man - 8 rds @ 185#
Rope Climbs - 10 in 8:46
Ring Dips - 60 in 6:15
1.245-PR is 265
ReplyDelete2.used 165-7 rounds
3.Ring Dips 60 in 4:27
4.TTB 10 unbroken sets of 6 in 3:52
1. 235# 1RM Power Clean
ReplyDelete2. 155 on Macho Man 6-rds, failed at 175-2 & 165-4
3. Goats- 60 ring dips-3:23 & OHS 5x10 @115#
1. 265#
ReplyDelete2. Meathead 5 rds @ 185
3. L-sit 10 x 10
I counted wrong. i did 5 rounds not 4. still bad..
1. 235#, 245#(f)
ReplyDelete2. 185# 5 rds and it about killed me, 165# 6 rds
3. dips 3:40 (should of broke them up more)
rope climbs 3:30
1. 265#
ReplyDelete2. 185#= 5 rds
Goats:
Push Press
L-sits
1) 285
ReplyDelete2) 185 for 6 mins
3) goats
OHS
L-sits
285 pr
ReplyDelete185 4 rounds then the jerks got scary so I did 4 more rounds with 165
Ring dips did as much strict as I could wow my chest is smashed.
No time for second goat
1.320- stopped there cuz of tweaky lower back.
ReplyDelete2. 185# for 7 rounds.
3. L-sits on parellettes and OHS with 155#
1. 295
ReplyDelete2. Subbed tomorrows WOD so I could hit this with Chris tomorrow. 14:31 Angie
3. TTB
1.275
ReplyDelete2.175. 6 rnds
3.l -sits 12 min to finish six
1. did it earlier
ReplyDelete2. 185 8 rnds
3. t2b and overhead squats
1. 225, tied PR misse 235 4 times. Really close.
ReplyDelete2. 155 x 4...very close. Legs are tired.
3. T2B-4:28
Ring dips -2:56. I was going to do L-sits but after the T2B I couldn't get through 3 rounds without failing so I went to dips.
1-275 missed 305. 300 pr
ReplyDelete2-6 rds at 165 stopped so I could do goat work
3-rope climbs 5:30
L sits 4:20
1. 287.5
ReplyDelete2. 6 rounds @ 185
3. out of time goats tomorrow