.JPG)
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.
Does anyone know where I can get some mats like those pictured above for a reasonable price?
ReplyDeleteOptimusbeard they sell the mats at animal supply houses as horse stall mats
ReplyDeleteOptimusbeard they sell the mats at animal supply houses as horse stall mats
ReplyDelete10-15 mins for me...too much rest allows body to cool down
ReplyDeleteJust my two cents
Coach, I have 50 and 40 lbs dumbbells, no 45s. Which would you prefer I use for thr AMRAP? I'm assuming 50?
ReplyDeleteopen
ReplyDelete1. 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.
Regional
ReplyDelete1) 36"/38"/40"/42"
2) 352/374/400
3) 11rds + 4db snatch.
Regional
ReplyDeleteBounds over 30" box. Added 10/15 plates
Sumo DL. - 275 / 305 / 325
Metcon. - 15 rds + 2 HSPU.
40# on the DB
DeleteAll I had, that or the 1.5 pd KB.
Open-
ReplyDelete1) 8+17rx
2) x5 ring dips & x3 OHS @ rx weight.
ReplyDelete1) Done
2) 315-335-355
3) 8Rnds...
Open
ReplyDelete1) 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
A. Done
ReplyDeleteB. 265lbs. Stayed conservative, first time really doing these
C. 14 + 8 snatches
Masters 40
ReplyDelete1. 11 rounds 5hspu 7 pull ups 2 snatches
2. complete
Opens/Masters
ReplyDelete1. 7 + 5 HSPUs
2. Ring Dips: 8, 6, 5,5,5,5
OHS: 5, 4, 3, 3, 3, 3
Can someone explain me how does the 10 1 db snatch sheme is? Im confuse 10 with each arm every round?
ReplyDeleteCan someone explain me how does the 10 1 db snatch sheme is? Im confuse 10 with each arm every round?
ReplyDeleteAlternate arms with each rep. It will basically be 5 each arm on each set of 10.
DeleteThanks cody
DeleteOpen
ReplyDelete1) 11 rnds + 7 DB snatch
2) 10 dips + 3 OHS. Wanted 5 but my wrist is still giving me problems.
Open
ReplyDelete1- 10rds + 1rep
2- 10 ring dips, OHS 5, 5, 4, 4, 3, 4
Open
ReplyDelete1) 12+1
2) 10 dips and 5 squats
regoinal:
ReplyDelete1. 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
Open
ReplyDelete1) amrap 20
15 rounds + 3 hspu
2) 5 ohs 10 ring dips
Regionals
ReplyDelete1)Done - 30"
2)275-305-315x7
3)10 rds - 65 lb db, closest thing we had.
Open (scaled)
ReplyDelete1) AMRAP 10
44# KB
5 rnds even
2) 3 pause squats
5 ring dips
Love pause squats, still have slight internal rotation
Open
ReplyDelete1. 11 rounds + hspu + pu's + 3 db snatches.
2. 10 dips unbroken
3 ohs
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.
ReplyDeleteOpen
ReplyDelete1. 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.
Yeah my pull up bar in garage is low and hard to do butterfly c2b with it.
DeleteThanks for the reply Todd. Do you find c2bs easier with a lower bar and resetting for each rep?
DeleteYes 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.
DeleteOpen
ReplyDelete1) 13+1 C2B
2) 10 ring dips/3 OH pause squat
Regionals
ReplyDelete2. 195/215/225
3. 14 rds@ RX
Open:
ReplyDelete1) 12rds + 2 HSPU
2) Ring Dips: 10 all rounds
OHS: 3 all rounds (they sucked!!)
Open
ReplyDelete10 + 5Hspu Rxd
2. 8 Dips, 3 ohs
Open: ceiling height sucks so butterfly C2B were hard feet kept hitting floor.
ReplyDelete1) 14 rounds even Rx weight
2) 10 dips and 5 OHS rx
Open
ReplyDelete1- 13+5+1
2- 5 ring dips, 3 OHS
This comment has been removed by the author.
ReplyDelete1.)32,34,35,37"
ReplyDelete2.)315 across
3.)10+12
Open
ReplyDelete1) 6+14 - HSPU's are a HUGE goat
2) 5 Ring Dips, 3 OHS
Open
ReplyDelete1) 8 rounds + 15
2) DNF after shoulder gave out. Need some time off upper body
(tried to go too big too fast on snatches)
Regionals
ReplyDeleteDid 20min Amrap first. 15rds +6 Rx
With time left did Sumo Deadlift but didn't do Bounding
275/315/365
Open
ReplyDelete1. 9 rounds + 5
2. 5 dips
Open
ReplyDelete1) 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.
Regionals:
ReplyDelete1: 32" across, all we had for height
2: 275, 325, 345
3: 13 rounds + 12 reps with 50lb DB
Regionals
ReplyDelete1) 40" Across
2) 295, 315, 335
3) 12 Rounds plus 6 snatches with 53# KB
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!)
ReplyDeleteRegionals:
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!
Welcome aboard Brian! Good work today.
DeleteRegionals:
ReplyDelete1) 33"
2) 133WU, 173, 183x2 SDL
3) 10 RDS 35lb DB
Open
ReplyDelete1. 9 rounds + 1 (Squat Snatch)
2. Odd - 10/10/10/10/10/8 Ring Dips
Even - 3 - 95# Pause OHS
A few observations from Week 2 ...
Deletea) my body needs to adjust to the volume
b) this site is loaded with beasts
c) I'm enjoying tagging along
Open
ReplyDelete1) 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
My hands ripped bad after those c2b!
ReplyDeleteOpen
ReplyDelete1. 11 +20 with 53# KB
2. Done (5/3)
Open:
ReplyDelete1.) 11+3HSPU
2.) 10 and 3
Missed last round of unbroken dips...
Great work Ethan!!!!! way to keep moving.
Deleteopen
ReplyDelete1-12 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!!!!!
50lb dumbbell bc thats all we had
Delete1. 14+3. Scaled to 3 hspu, 5 c2b and 8db snatches with 30#.
ReplyDelete2. 3 ohs every round 65#
5/5/5/5/4/1 on ring dips
Ahhh I'm pissed! I did 10 OH DB Snatches EACH arm for a total of 20 reps...oh well...
ReplyDeleteNo wonder I was disappointed with my score...haha
ReplyDeleteI 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