Nov 24, 2013

Monday 11.25.13

Main WOD
  20 Bench Press (185/95)
  40 Front Squats (165/115)
  60 Toes to Bar
  80 Wall Balls (20/14) to 10'
100 Double Unders

The exercises may be done in any order, but each exercise must be completed in its entirety before moving on to the next. Your score is the number of attempts it takes to complete each exercise. See Coach's Notes for a detailed explanation.

Strength Work
Glute Ham Raises 3 x 10

Optional Skill Work
Three-Position Clean + Jerk, 5 sets, heaviest possible

Post results (# of attempts to complete each movement) to the whiteboard and to comments.

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

Main WOD
For the barbell movements, choose a weight that will allow you to get the exercise done in 10 or fewer attempts. Use a spotter for the bench press. Any time you intentionally stop an exercise or hit failure, you have completed an attempt. For clarity:
1. If you perform 100 double unders unbroken, your score is 1 for that exercise. If you get tripped or intentionally stop 5 times, your score is 6.
2. If you do 4 sets of 10 front squats, your score is 4. Anytime the barbell hits the floor, you have completed an attempt.
3. Any time you come off the pull up bar, you have completed a toes to bar attempt.
4. Any time the ball hits the ground, or you rest against the wall with the ball, you have completed an attempt.
5. Any time you re-rack the barbell during the bench press, you have completed an attempt.

Skill Work
If you've got any power left in your legs after doing 40 front squats, you probably didn't go heavy enough. Redeem yourself with 3 sets of 10 glute ham raises. For a refresher on the movement, see this article.

Optional Skill Work
The 3-Position Clean starts from the top and works down. The first clean starts from the high hang position (barbell at the waist). The second clean starts just above the knee. The final clean starts from the floor. After the final clean, execute a jerk. One rep consists of all four movements--high hang, above the knee, from the floor, and a jerk. Do five sets of this complex. For added benefit, catch all of your lifts in a full squat.

11 comments:

Allan Jackman said...

16, scaled bench press to 155lbs

My abs were destroyed by the toes to bar.

Enjoyable WOD format with a different take on the exercises.

Scott S said...

Good WOD, definately highlights exactly where you are weakest....(TTB, holy cow, my inner thighs more than anything)

16 attempts Rx

BP - 2 sets of 10 (not bad for no bench since 2011)
FST - 2 sets of 20
TTB - 6 sets of 15, 12, 7, 9, 9, 8 (should have tried 6 sets of 10)
WB - 3 sets 40, 30, 10 (Carlos busted out 2 x 40 and I tried to follow)
DU - 3 sets 49, 37, 14

Thanks goes to Carlos for pushing me, otherwise would have broken into much smaller sets and slugged through it all. He made me push it all harder than I planned.

Still BIG rest breaks and BS sessions inbetween. No time for strength or skill, although laughing and talking shit inbetween pain sessions is what it's all about, especially on a Monday.

Allan Jackman said...

I thought 16 sounded too good, so I recounted my rests

DU - 2 (61, 59)
FS - 4 (10, 10, 10, 10)
WB - 5 (15, 20, 25, 15, 5)
BP - 3 (8, 6, 6)
T2B - 4 (15, 15, 15, 15)

18 rests. Luckily I don't have to deal with numbers at work.

ROBERT KINNEY said...

29 Breaks RX. Front Squats killed my flow...

DU - 6 (I got 'em back!)
WB - 5
TTB - 5
FS - 10 (I am weak here)
BP - 3

Good format today...

Dan R. said...

17 Rx.

No time today for strength or skill work.

Best part of WOD was realizing what medicine balls go through throughout the day as we stick them under our chin 80 times during a WOD.

Sam Friend said...

20 (scaled BP to 155)
Was working with Allan and didn't think I was that far behind him.
So, did anyone get to the skill/strength?

Jared said...

17 with 155BP and 135 FS. TTB was the biggest goat. Should have at least attempted RX BP but my shoulder has been a little tweaked lately.

Ross said...

IMCF SD DET

Well after a week of travel it was good to do something regular again.

I did as RX, probably could have moved up some in the weights, didn't see a time component to this one, I kept the clock running to try and motivate myself to move but still probably took longer breaks than expected.

Bench @185 (20) 1 set
Front Squat @ 165 (20, 10 10)3 sets
Toes to Bar (20, 15, 15, 10) 4 sets
Wall Ball (40, 25, 15) 3 sets
Double Unders (60, 40) 2 sets

13 sets total in a time of 26:15.

Andy said...

Not Rx...
DU - 4 (36, 24, 17, 23)
BP - 4 (8, 6, 4, 2)
FS (135) - 3 (15, 15, 10)
TTB - 4 (23, 17, 14, 6)
No WB today

Susan Friend said...

17 Rx

DU - 3 (36, 51, 13)
BP - 2 (13, 7)
T2B - 5 (20, 11, 10, 10, 9)
WB - 3 (30, 30, 20)
FST - 4 (10, 10, 10, 10)

The biggest surprise was toes to bar. I thought I was a LOT better at them than I actually was! I had high hopes at the beginning with a solid set of 20, but my grip strength vanished quickly.

I planned to break my wall balls into four reasonable sets of 20, but watching Carlos and Scott do sets of FOURTY, I decided to push a little harder. I didn't make it to 40, but I was pleased with my 2 sets of 30!

One of the things I love about working out with this group: You see someone doing something and you push yourself harder. You may not be as awesome as they are, but you discover that your own capacity is greater than you thought.

Noah said...

Made this one up on Tuesday. Biggest lesson learned was don't attempt GHRs after a WOD with wall balls. My calves cramped right up on the first rep.

Anywho...15 reps, scaled the FS and BP to 115. Could've gone heavier on bench.
DUs 2 73, 37
TTB 4 25, 12, 13, 10
FS 3 15, 13, 12
BP 2 14, 6
WB 4 25, 21, 17, 17