Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Every minute on the minute for 10 minutes, complete:
3 Power cleans
3 Front squats
3 Jerks

Advice on the strength part: A few of us did this one last week – err on the side of light. You will have a limiting factor in one of the three lifts, and it gets expensive quick. This is a lot harder than it looks – pick a weight that challenges you but that you can also sustain for 30 reps of each.

By the way, Rich Froning did this and got 20 rounds at 225lb.

WOD:
10 minute Ladder going up by 3’s:
Front squat (135 lb./95 lb.)
Box jump (24″/20″)
Handstand push-ups

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How Y’all, Youse and You Guys Talk. What does the way you speak say about where you’re from? , New York Times

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Post thoughts to comments.

Media:
Wednesday WOD, January 8, 2014

15 thoughts on “Wednesday WOD, January 8, 2014

  • January 7, 2014 at 6:41 pm
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    for those of us who plan on going to the 5:15 without instruction can we get some clarifying remarks?

    I.e. for the WOD, is it like an AMRAP for ten minutes, where the first round you do 3 front squats, 3 box jumps, 3 hspu, then the second round you do 6 front squats, 6 box jumps, 6 hspu and then 9 and so on?

  • January 7, 2014 at 8:25 pm
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    Correct. Front squats from the floor.

  • January 7, 2014 at 8:29 pm
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    Alright, well I’ll be there so that’s what well do. Hope it’s right!

  • January 7, 2014 at 8:54 pm
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    Texted with Ryan about it. Should be warmer. Looks pretty tough.

  • January 7, 2014 at 8:56 pm
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    Josh-
    It’s all from the floor. You will want to do touch and go on reps in order to complete the EMOM and rest. Pick a weight that you can do the same weight for all 10 rounds – you do not want to strip off weight towards the end if you can help it. And go light – like 135-165 – it sounds easy, but I assure you it’s pretty spicy.

    On the WOD, yes, it’s exactly as you wrote – the first round is 3 box jumps, 3 hspu, then the second round you do 6 front squats, 6 box jumps, 6 hspu and then 9/9/9, etc. You keep going and adding reps by three until you reach 10 minutes.

  • January 7, 2014 at 9:02 pm
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    Here is the RX version of the WOD we did to give you an idea of it – I started with 125lb and got almost 2 rounds (failed the last jerk). Went down to 115, got two rounds, and had to start over (last jerk was tough). Went down to 110, same thing. Finally got to 105 and got 6 rounds. 125lb. isn’t heavy for me on any of the lifts, but my limiting factor was reracking the jerk – at that weight and that many reps, it cost me. By the time it was all said and done, I completed 11 full rounds, but it’s an entirely different WOD if I had done 11 rounds at 105. So choose your weights wisely!! (You do not have to start over if you don’t get to 6 – but don’t go super heavy at the beginning either)

    “Macho Man”
    EMOM for as long as possible
    3 Power Cleans, 185/135
    3 Front Squats, 185/135
    3 Jerks, 185/135
    If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

  • January 8, 2014 at 7:50 am
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    SC: 135#
    WOD: 12+14 (104 reps)

  • January 8, 2014 at 8:40 am
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    Strength: 155 for the first 7 rounds…then 135

    WOD: 12-ish.

  • January 8, 2014 at 1:39 pm
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    85#/12 rds + 40

  • January 8, 2014 at 2:20 pm
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    85# 12 + 3
    93 reps if I counded correctly.

  • January 8, 2014 at 3:32 pm
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    “Macho Man” looks like a killer.

    Strength – 125
    WOD – Round 12 Complete + 17 Reps

  • January 8, 2014 at 6:48 pm
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    Strength: w/ #135
    CF7: 12 rds + 37 reps

    Great job Lynn!
    Lokey, I miss you. I miss the black ops chatter. Are you mad at us? With love, KP

  • January 8, 2014 at 7:31 pm
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    135#
    12+7 reps

  • January 8, 2014 at 8:56 pm
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    Strength with #135 (should have done #155)

    CF7: 12 rounds + 39 reps = lower back on fire.

    KP- I guess 6 HSPU’s rounds up to 7 on the round of 15?? Interesting math…

  • January 8, 2014 at 11:12 pm
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    85lbs. 12 reps plus 39

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