Monday, July 1, 2013

Tuesday 7.2.13

Hobart's PR Front Squat and the girls.

2013 GAMES ATHLETES
1.  Clean and Jerk
7 RM TnG
5 RM, TnG
3 RM, TnG

2.  5 RFT:
9 Thruster, 135/95
9 Bar MU

3.  Row
4 x 750m, 2 min rest

2014 REGIONAL ATHLETES
1.  Bounding
4 x 6 Hurdle Hops

2.  Pulls
3 x 8 Sumo Dead Lift

3.  AMRAP 20:
5 HSPU
7 C2B Pull ups
10 1-arm DB Snatch, 45/30 - alternating 

2014 OPEN ATHLETES
1.  AMRAP 20:
5 HSPU
7 C2B Pull ups
10 1-arm DB Snatch, 45/30 - alternating 

2.  Skills:
OTM x 12:
Odd:  5-10 unbroken Ring Dips
Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.




64 comments:

  1. Does anyone know where I can get some mats like those pictured above for a reasonable price?

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  2. Whats a normal rest between 2 workouts like this (open)

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    Replies
    1. 10-15 mins for me...too much rest allows body to cool down

      Just my two cents

      Delete
  3. Optimusbeard they sell the mats at animal supply houses as horse stall mats

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  4. Optimusbeard they sell the mats at animal supply houses as horse stall mats

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  5. Coach, I have 50 and 40 lbs dumbbells, no 45s. Which would you prefer I use for thr AMRAP? I'm assuming 50?

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  6. open

    1. 8 laps + 5+7+2. Used 45 ketllebell.

    2. 5 ring dips all sets (no problem) and RX weight for OHS but had some problems to hold 5 seconds all the sets.

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  7. Regional

    1) 36"/38"/40"/42"

    2) 352/374/400

    3) 11rds + 4db snatch.

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  8. Regional

    Bounds over 30" box. Added 10/15 plates

    Sumo DL. - 275 / 305 / 325

    Metcon. - 15 rds + 2 HSPU.

    ReplyDelete
    Replies
    1. 40# on the DB
      All I had, that or the 1.5 pd KB.

      Delete
  9. Open-
    1) 8+17rx
    2) x5 ring dips & x3 OHS @ rx weight.

    ReplyDelete

  10. 1) Done

    2) 315-335-355
    3) 8Rnds...

    ReplyDelete
  11. Open

    1) 10 + 5 HSPU --- C2B felt a little better today. Did the first 7 unbroken then went 4, 3 for a while - then down to 3, 2, 2

    2) Ring Dips: 7,6,6,5,5,5
    OH Squats: 5 per round

    i also did Bench Press today because I need to get stronger - so I am working in some more lifts.
    4X5 -- 105 lbs

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  12. A. Done

    B. 265lbs. Stayed conservative, first time really doing these

    C. 14 + 8 snatches

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  13. Masters 40
    1. 11 rounds 5hspu 7 pull ups 2 snatches
    2. complete

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  14. Opens/Masters

    1. 7 + 5 HSPUs
    2. Ring Dips: 8, 6, 5,5,5,5
    OHS: 5, 4, 3, 3, 3, 3

    ReplyDelete
  15. Can someone explain me how does the 10 1 db snatch sheme is? Im confuse 10 with each arm every round?

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  16. Can someone explain me how does the 10 1 db snatch sheme is? Im confuse 10 with each arm every round?

    ReplyDelete
    Replies
    1. Alternate arms with each rep. It will basically be 5 each arm on each set of 10.

      Delete
  17. Open

    1) 11 rnds + 7 DB snatch
    2) 10 dips + 3 OHS. Wanted 5 but my wrist is still giving me problems.

    ReplyDelete
  18. Open
    1- 10rds + 1rep
    2- 10 ring dips, OHS 5, 5, 4, 4, 3, 4

    ReplyDelete
  19. Open
    1) 12+1
    2) 10 dips and 5 squats

    ReplyDelete
  20. regoinal:
    1. 40" rebounded through, we have track hurdles at our box so these are fun
    2. 315, 365, 405-- first time doin sumo DL.

    3. 11 rounds +5 db snatches

    ReplyDelete
  21. Open

    1) amrap 20
    15 rounds + 3 hspu

    2) 5 ohs 10 ring dips

    ReplyDelete
  22. Regionals

    1)Done - 30"
    2)275-305-315x7
    3)10 rds - 65 lb db, closest thing we had.

    ReplyDelete
  23. Open (scaled)
    1) AMRAP 10
    44# KB
    5 rnds even
    2) 3 pause squats
    5 ring dips
    Love pause squats, still have slight internal rotation

    ReplyDelete
  24. Open

    1. 11 rounds + hspu + pu's + 3 db snatches.

    2. 10 dips unbroken
    3 ohs

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  25. I must admit those OHS holds were absolutely killer after the initial 20 min amrap. They ended up being no hold at the bottom reps. Over all though a great WOD day.

    ReplyDelete
  26. Open

    1. 10 rds 8 snatches. Pouring rain outside so had to use indoor pull-up bar, which lacks ceiling height. Had to lean back to avoid hitting the ceiling, and do singles. I actually find singles easier as I can reset for each rep. Is that true for anyone else? Still need to work butterfly rhythm on c2bs.

    2. 8 ring dips, 3 oh pause squats. Loved the pause squats, def a weakness I need to work.

    ReplyDelete
    Replies
    1. Yeah my pull up bar in garage is low and hard to do butterfly c2b with it.

      Delete
    2. Thanks for the reply Todd. Do you find c2bs easier with a lower bar and resetting for each rep?

      Delete
    3. Yes I do... If you can just reach the bar without jumping and even leave your hands on the bar the whole time it's easier on my shoulders.

      Delete
  27. Open
    1) 13+1 C2B
    2) 10 ring dips/3 OH pause squat

    ReplyDelete
  28. Regionals

    2. 195/215/225
    3. 14 rds@ RX

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  29. Open:
    1) 12rds + 2 HSPU
    2) Ring Dips: 10 all rounds
    OHS: 3 all rounds (they sucked!!)

    ReplyDelete
  30. Open

    10 + 5Hspu Rxd

    2. 8 Dips, 3 ohs

    ReplyDelete
  31. Open: ceiling height sucks so butterfly C2B were hard feet kept hitting floor.

    1) 14 rounds even Rx weight
    2) 10 dips and 5 OHS rx

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  32. Open
    1- 13+5+1
    2- 5 ring dips, 3 OHS

    ReplyDelete
  33. This comment has been removed by the author.

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  34. 1.)32,34,35,37"
    2.)315 across
    3.)10+12

    ReplyDelete
  35. Open
    1) 6+14 - HSPU's are a HUGE goat
    2) 5 Ring Dips, 3 OHS

    ReplyDelete
  36. Open
    1) 8 rounds + 15
    2) DNF after shoulder gave out. Need some time off upper body

    (tried to go too big too fast on snatches)

    ReplyDelete
  37. Regionals

    Did 20min Amrap first. 15rds +6 Rx

    With time left did Sumo Deadlift but didn't do Bounding
    275/315/365

    ReplyDelete
  38. Open

    1. 9 rounds + 5

    2. 5 dips

    ReplyDelete
  39. Open

    1) 14 Rds + 2. Rep scheme of 5/5/8. Unbroken HSPU and kipping C2B. Used Rx snatch weight.

    2) strict ring dips (8/8/8/6/6/6), due to the height of the rings. 3 OHS Rx weight.

    ReplyDelete
  40. Regionals:

    1: 32" across, all we had for height
    2: 275, 325, 345
    3: 13 rounds + 12 reps with 50lb DB

    ReplyDelete
  41. Regionals

    1) 40" Across

    2) 295, 315, 335

    3) 12 Rounds plus 6 snatches with 53# KB

    ReplyDelete
  42. First time posting but I've been following the programming for just over a month now after nearly a year of only getting in 1-2 WOD's a week! (I know, not good, but I'm back and working!)

    Regionals:
    36"
    275,315,325
    11 rounds + 7 C2B

    Thanks so much Coach for putting this programming out for us, I truly appreciate it! And to all of you who post here...you guys are a kick ass community and crazy supportive and I'm really excited to be a part of this community!

    ReplyDelete
    Replies
    1. Welcome aboard Brian! Good work today.

      Delete
  43. Regionals:

    1) 33"
    2) 133WU, 173, 183x2 SDL
    3) 10 RDS 35lb DB

    ReplyDelete
  44. Open
    1. 9 rounds + 1 (Squat Snatch)
    2. Odd - 10/10/10/10/10/8 Ring Dips
    Even - 3 - 95# Pause OHS

    ReplyDelete
    Replies
    1. A few observations from Week 2 ...
      a) my body needs to adjust to the volume
      b) this site is loaded with beasts
      c) I'm enjoying tagging along

      Delete
  45. Open

    1) 7rd + 7 reps. <---- HSPU is another goat. Everything else was good.

    2) dips and Ohs - stayed @ 8 per round for dips and 4 for OHS

    ReplyDelete
  46. My hands ripped bad after those c2b!

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  47. Open

    1. 11 +20 with 53# KB
    2. Done (5/3)

    ReplyDelete
  48. Open:

    1.) 11+3HSPU

    2.) 10 and 3
    Missed last round of unbroken dips...

    ReplyDelete
    Replies
    1. Great work Ethan!!!!! way to keep moving.

      Delete
  49. open
    1-12 even rounds
    2-10 and 5
    side note-ctb pull ups are a goat for me, today i did all rounds unbroken (except last round trying to go fast) focusing on my kipping technique. So definitely feeling better about my CTB!!!!!

    ReplyDelete
  50. 1. 14+3. Scaled to 3 hspu, 5 c2b and 8db snatches with 30#.
    2. 3 ohs every round 65#
    5/5/5/5/4/1 on ring dips

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  51. Ahhh I'm pissed! I did 10 OH DB Snatches EACH arm for a total of 20 reps...oh well...

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  52. No wonder I was disappointed with my score...haha

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  53. I had the day off today and spent most of the morning doing errands. Chris called me and said, "Make a few phone calls today, Chicken houses

    ReplyDelete