Chesticles

Nov 20th, 2012

Category: Competitor

Chesticles


Warmup – Explosive MB Push Up alternating Tabatta
 
Oly
Split Jerk
3 heavy sets of 3

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

Strength
Bench – 3-3-3

WOD – 20 minutes – start with the class
“The Departed”
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 – Grab a spotter
5 minute AMRAP Bench Press
(135/95)

DISCUSSION 20 Comments

  1. Bish 11/21/2012 at 11:19 am

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

  2. EA 11/21/2012 at 3:45 am

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

    Rope climbs are not my friend.

  3. LJ 11/21/2012 at 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.

  4. Andrea 11/21/2012 at 1:54 am

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

  5. Rhino 11/21/2012 at 1:23 am

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

  6. Marc Hickok 11/20/2012 at 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

  7. Goose 11/20/2012 at 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

  8. Schurko 11/20/2012 at 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!

  9. haley 11/20/2012 at 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.

  10. Harri$ 11/20/2012 at 4:52 pm

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

  11. Hyatt 11/20/2012 at 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

  12. DePriz 11/20/2012 at 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.

  13. Crowley 11/20/2012 at 2:00 pm

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

  14. Alec 11/20/2012 at 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

  15. Bish 11/20/2012 at 12:18 pm

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

    • Shamwow 11/20/2012 at 3:33 pm

      Yeah, no pressure or anything.

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