Chesticles

  • November 20, 2012
  • By :


Warmup โ€“ Explosive MB Push Up alternating Tabatta
ย 
Oly
Split Jerk
3 heavy sets of 3

Think down, not up.ย  jump the bar off your shoulders and then pull yourself underneath the bar and dive your head through.

Strength
Bench โ€“ 3-3-3

WOD โ€“ 20 minutes – start with the class
โ€œThe Departedโ€
5 rounds
5 shoulder to overhead (185,115)
3 rope climbs

Ideally this workout should take under 10 minutes. You should be able to link almost all the shoulder to overheads. Do not scale up and do 1 or 2 at a time the entire WOD.

Games (205/135)
Regional (185/115)
Open (165/105)

CashOut โ€“ Grab a spotter
5 minute AMRAP Bench Press
(135/95)

20 Comments

  • Bish

    11/21/2012 @ 11:19 am

    Jerks up to 215 ran out of time
    WOD: 9:05 @ 185, DNF this time last year

  • EA

    11/21/2012 @ 3:45 am

    Bench: 275X3, 58 reps
    Split Jerk: 225X3
    WOD. 13:36 (185)

    Rope climbs are not my friend.

  • LJ

    11/21/2012 @ 3:35 am

    Jerk 215 (2)
    WOD: 13:23 185 1 rope climb per round. Went well until round 4 scaled down to 10 ft. climb
    bench 235
    amrap 53

    Afterparty, 2 hours waiting for AAA to show up to unlock and jump my car because I’m a Bonehead. Thanks to Goose for letting me hangout after hours.

  • Andrea

    11/21/2012 @ 1:54 am

    Wod: 7:50 @115, did this 8 months ago and DNF
    Bench up to 125
    Amrap: 45rx

  • Rhino

    11/21/2012 @ 1:23 am

    Jerk: 245 felt good
    WOD: 9:05 @ 205 (last round took nearly 3 minutes)
    Bench: 245, 265 x 2, 56 reps

  • Marc Hickok

    11/20/2012 @ 10:53 pm

    Home on vacation, no choice but to go to a commercial gym so have limited access to proper training.
    OH Press – 5×3 @ 145
    Tabata inverted row – 7
    Front squat – 185, 4×10
    Cash out: 135 x 52reps
    WOD: went to the track…5x400m with 80 sec rest…. times 83,81,81,80,77
    Hate just throwing things together, but oh well

  • Goose

    11/20/2012 @ 8:51 pm

    busy day, didn’t have a whole lot of time.
    hit yesterday’s WOD at 530am 5+15..goat WOD for me and not so easy first thing in the am.
    Hit “The Departed” later 7:33 @ 205
    will hit the strength tomorrow

  • Schurko

    11/20/2012 @ 7:05 pm

    SJ: 245#
    Depahted: 12:18 @185
    Bench: 275# x 3
    5m AMRAP: 45 reps — chest locked up on me, woof.

    c’mon Cliff you should know Bish’s schedule by now!

  • haley

    11/20/2012 @ 6:11 pm

    split jerk- 185#
    wod- 13:38 @ 135#. most rope climbs ever in a wod before (very happy to not be classified as a bonehead!!)
    no time to bro out with the benching. womp womp.

  • Harri$

    11/20/2012 @ 4:52 pm

    Bish posts your scores already. I cant workout until i see Hyatt’s and Bish’s on this one. 50% done.

    • Shamwow

      11/20/2012 @ 6:13 pm

      Just GUNNING for some Tuesday glory, eh Cliff?

      • Bish

        11/20/2012 @ 6:20 pm

        Bro I’m not in until 5

  • Hyatt

    11/20/2012 @ 4:29 pm

    Split Jerk: 265 (275×2)
    Departed: 9:24 @205. Failed a couple times on the S2OH, should’ve gone to the split jerk earlier instead of push jerk.
    Bench: 245, 45 reps

    • Harri$

      11/20/2012 @ 4:57 pm

      245 for 45 reps… must be nice you monster

      • Hyatt

        11/20/2012 @ 7:38 pm

        hah i wish…

  • DePriz

    11/20/2012 @ 3:54 pm

    Took 2 Weeks off good to be back. Pretty weak sauce day for me.

    SJ 165×3 prob about 40lbs off my 3rep max
    Departed 13:54 @165
    Bench @195
    Cashout – 34

    I will be better.

  • Crowley

    11/20/2012 @ 2:00 pm

    Press: 145×3
    WOD: 10:11 w/ 45# DBs
    Bench: 235×3
    Cash-out: 40 reps

  • Alec

    11/20/2012 @ 1:39 pm

    Shamwow definitely was rockin’ it with a fast time, whenever he did the WOD (not with us this morning?)

    220 jerk, 14:27 (205lbs), 246 bench, 50 reps. Awesome workout

    In other news, for those worried about no longer getting their Twinkies, the company may be saved after all:

    http://www.economicpolicyjournal.com/2012/11/mitt-romney-bundler-wants-to-buy-hostess.html

  • Bish

    11/20/2012 @ 12:18 pm

    My money is on Shamweezy getting one of the top times here today.

    • Shamwow

      11/20/2012 @ 3:33 pm

      Yeah, no pressure or anything.

      Bench: 245×3
      Split Jerk: 225×3
      Departed: 10:28 @ 185

Comments are closed.

X