Sep 24, 2013

Wednesday 09.25.13

12 minute AMRAP of:
   200m dash
   15 Squats
   10 Push Presses at 60% of 1RM

Post rounds to comments and the whiteboard.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Your hard work from yesterday will pay off today. Remember to keep your shoulders externally rotated as you do these repetitions of the push press. It is easy to let your form slip at higher reps, but allowing that to happen is a recipe for injury in your shoulders and your back. Keep it tight, you want the weight to be something you can do ten uninterrupted reps of for at least the first round or two.

Training Videos.
  • If you don’t know the difference between a press, a push press, and a push jerk then an On-Ramp class is highly recommended. This video will help, but nothing beats hand’s on.


Allan Jackman said...

What's the difference between a dash and a run?

dash |da sh |
[ intrans. ] run or travel somewhere in a great hurry : I dashed into the garden | I must dash, I'm late.

run |rən|
verb ( running ; past ran |ran|; past part. run )
1 [ intrans. ] move at a speed faster than a walk, never having both or all the feet on the ground at the same time : the dog ran across the road | she ran the last few yards, breathing heavily | he hasn't paid for his drinks—run and catch him.

Sam Friend said...

5+16 @115
Great push by all!

SuperiorJake78 said...

More about implication than symantics. Dash implies power and speed and short distance burst. When you say run, well, folks can go on a 24 mile run, that isn't the same thing.

Iron Works today:

Curses!!! I am totally stuck at 185 for my presses for now. I thought I had number 10 on that last set but that weight just wasn't moving.

Got 4 rounds plus 2/3 of round 5. Went through the main doors which no doubt added time to rounds. Did it at 95lbs.

I was scratching my head a bit with the folks rolling 135+ for this one. That would mean their push press would be over 270lbs if they were going as prescribed. Last I checked we didn't have too many folks in that range... just saying. Ego = injury.


Ross said...


Did three miles of intervals this am. Run a half, jog a half
Run a quarter jog a quarter x3,
Run a half

Then WOD RX with 6 rds.
Used 135 on PP, check my math but 135 should be 60% of 225, my 1RM on PP.

Andy said...

6 + 50m, subbed 15 x KBS (55) for the 10 PP. Lots of scores posted today, will get the whiteboard pic up on the main post soon.

Ross gets the gold star for math today!

Jimmy Chen said...

6 rounds and 2 PPs. Had to drop weight at round 3, which gave me the motivation to really dash those last couple of rounds.

I really respect those folks who can PP some weight! One day, I'll get there...

Ross said...

Isn't a dash just a run but done at pace?

Andy said...

In context...a "dashing man" is a bold, adventurous male individual. A "running man" is a sweet dance move from the 80s/90s made famous by Janet Jackson and Milli Vanilli.

Hope that clears up any confusion.

Jared said...

5+run+21 rounds @105. There was no place to rest and hide in that WOD. Went unbroken on all sets of PP, maybe should have done 115.

COL B said...

Nice WOD, 5 plus a 6th dash @95lbs

COL B said...

Nice WOD, 5 plus a 6th dash @95lbs

Susan Friend said...
This comment has been removed by the author.
Noah said...

5 rds plus 200m plus 6 PP. PP were 95# for first 2.8 rds but dropped to 75# for last 3.8 rds. STO still a goat o' mine.

And hey boys, lets keep this blog page clean, please. No need for math and stuff!

Dan R. said...

6 rnds plus 200m run @ 95#.