Drop The HAMMER

Oct 9th, 2013

Category: Competitor

Drop The HAMMER

McGuire

McGuire

Warm Up
Run 1 loop
Work on walking on your hands or HSPUs for 5 minutes

Oly
3 position clean @65% 5×1

Strength
1. Press 4×3
2. Push-press 4×2
3. Front Squat 3×4

WOD
3 Rounds
6 Squat Cleans (205, 145)
200m Sprint
Rest 3 minutes

Regional (195, 125)
Open (185, 105)

DISCUSSION 30 Comments

  1. Rachel 'Goose' 10/13/2013 at 3:52 pm

    Mixed & matched: 3-pos clean @145, (did Fri OLY work), did as a 2nd wod-6:05 @145 (did continous,forgot about 3min rest)

  2. Rachel 'Goose' 10/13/2013 at 3:52 pm

    Mixed & matched: 3-pos clean @145, (did Fri OLY work), did as a 2nd wod-6:05 @145 (did continous,forgot about 3min rest)

  3. Adam 10/10/2013 at 7:44 pm

    3 position clean: 135
    SP: 135 x2
    PP: 175 x2
    FS: 195 x4

    WOD: 11:something @ 185, 165, 165
    (1:46, 1:43, 1:41)

  4. Adam 10/10/2013 at 7:44 pm

    3 position clean: 135
    SP: 135 x2
    PP: 175 x2
    FS: 195 x4

    WOD: 11:something @ 185, 165, 165
    (1:46, 1:43, 1:41)

  5. Em 10/10/2013 at 2:22 am

    clean – 105

    press – up to 95
    push press – up to 135
    front squat – up to 165
    wod: 10:08 at games (1:18, 1:26, 1:24 i think)

  6. Em 10/10/2013 at 2:22 am

    clean – 105

    press – up to 95
    push press – up to 135
    front squat – up to 165
    wod: 10:08 at games (1:18, 1:26, 1:24 i think)

  7. KA 10/10/2013 at 12:58 am

    3 pos clean: 105#
    Press: 85# for first set and then rest at 90#
    Push press: 125, 130, 130, made two attempts at 135 and got 1 rep each time.
    Front squat: 135, 145, 155

    Wod: 9:55 @ regionals:
    1: 1:17
    2: 1:16
    3: 1:22

  8. KA 10/10/2013 at 12:58 am

    3 pos clean: 105#
    Press: 85# for first set and then rest at 90#
    Push press: 125, 130, 130, made two attempts at 135 and got 1 rep each time.
    Front squat: 135, 145, 155

    Wod: 9:55 @ regionals:
    1: 1:17
    2: 1:16
    3: 1:22

  9. Andrea 10/10/2013 at 12:32 am

    3 pos clean: 125
    Press: 115×3
    Push press: 170×2
    Front squat: 210×4

    Wod: 9:01rx
    (1:01, :58, 1:02)

  10. Andrea 10/10/2013 at 12:32 am

    3 pos clean: 125
    Press: 115×3
    Push press: 170×2
    Front squat: 210×4

    Wod: 9:01rx
    (1:01, :58, 1:02)

  11. Liz 10/09/2013 at 11:07 pm

    3 pos clean: 95
    press: 75
    push press: 115
    front squat: 125,135,140
    WOD: 1:15, 1:25, 1:28 @open weight

  12. Liz 10/09/2013 at 11:07 pm

    3 pos clean: 95
    press: 75
    push press: 115
    front squat: 125,135,140
    WOD: 1:15, 1:25, 1:28 @open weight

  13. Melberg 10/09/2013 at 9:10 pm

    3 position with 175
    SP @ 135
    PP @ 215
    FS @ 235
    WOD 1:29 1:29 1:07= 10:05 @205

  14. Melberg 10/09/2013 at 9:10 pm

    3 position with 175
    SP @ 135
    PP @ 215
    FS @ 235
    WOD 1:29 1:29 1:07= 10:05 @205

  15. Heather 10/09/2013 at 3:23 pm

    3 pos clean: 105
    Strict Press: All at 85
    Push press: 115, 125,125,125

    Front squat: 135, 145, 150

    Wod: 1:26, 1:25, 2:05 @ 115# (total time 10:15)

    Should have tried regional weight..will know for next time

  16. Heather 10/09/2013 at 3:23 pm

    3 pos clean: 105
    Strict Press: All at 85
    Push press: 115, 125,125,125

    Front squat: 135, 145, 150

    Wod: 1:26, 1:25, 2:05 @ 115# (total time 10:15)

    Should have tried regional weight..will know for next time

  17. biscoe 10/09/2013 at 1:49 pm

    3 pos clean: 185
    press: 135, 145, 155, 165
    push press: 185, 195, 205, 215
    front squat: n/a

    wod: 12:17 @ 205

  18. biscoe 10/09/2013 at 1:49 pm

    3 pos clean: 185
    press: 135, 145, 155, 165
    push press: 185, 195, 205, 215
    front squat: n/a

    wod: 12:17 @ 205

  19. Petra 10/09/2013 at 1:24 pm

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 135
    Wod: 1:24, 1:26, 1:25, total 10:15 open

  20. Petra 10/09/2013 at 1:24 pm

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 135
    Wod: 1:24, 1:26, 1:25, total 10:15 open

  21. Crowley 10/09/2013 at 12:57 pm

    warm-up: done
    3 pos clean: 165
    press: 135, 145, 155, 165(2)
    push press: 185, 195, 205, 215(1)
    front squat: didn’t have time, tried to do it after the metcon but my legs were shot

    WOD: 1:25, 2:10, 2:14 = 11:49 @205#

  22. Crowley 10/09/2013 at 12:57 pm

    warm-up: done
    3 pos clean: 165
    press: 135, 145, 155, 165(2)
    push press: 185, 195, 205, 215(1)
    front squat: didn’t have time, tried to do it after the metcon but my legs were shot

    WOD: 1:25, 2:10, 2:14 = 11:49 @205#

  23. Gillian 10/09/2013 at 10:35 am

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 140

    Wod: 1:22, 1:20, 1:47, total 9:59 open

  24. Gillian 10/09/2013 at 10:35 am

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 140

    Wod: 1:22, 1:20, 1:47, total 9:59 open

  25. Dale 10/09/2013 at 1:21 am

    McGuire, puttin on the burners dude!!

    • Michael McGuire 10/09/2013 at 12:33 pm

      Little does anyone know, I almost face planted when I took the next corner. Btw I won’t be in the box the next couple days. School and work are taking over my life. Planning on making up these WODs Friday through Sunday! Stay classy my people!

  26. Dale 10/09/2013 at 1:21 am

    McGuire, puttin on the burners dude!!

    • Michael McGuire 10/09/2013 at 12:33 pm

      Little does anyone know, I almost face planted when I took the next corner. Btw I won’t be in the box the next couple days. School and work are taking over my life. Planning on making up these WODs Friday through Sunday! Stay classy my people!