True Test of Will : “Gwen”

June 26, 2013
By : Retta

Flippin Tires & Takin' Names — Flippin Tires & Takin’ Names

Warm Up
Row 500m
Run 400m
Warm up the clean and jerk, stretch the shoulders and rack
position in between warm up sets.

Oly
“Gwen”
15-12-9
Unbroken Clean and Jerks (pick your weight). *can be power*
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Strength (optional)
High Bar Box Squat with Chains
2-2-2-2-2

Conditioning
Row 250m
Rest 1 minute
5 complete intervals. Record all splits

Can be completed with a partner. Set up the rower for intervals. Sprint AFAHP – As Fast As Humanly Possible!

Ca$hout
50 Alternating Pistols

46 Comments

Petra

06/27/2013 @ 1:54 pm

Gwen: 75# and I want to try again with a few more lb
HBBS: 135# plus chains
Rows: 53-56 s
Pistols: Not pretty, but done.
Petra

06/27/2013 @ 1:54 pm

Gwen: 75# and I want to try again with a few more lb
HBBS: 135# plus chains
Rows: 53-56 s
Pistols: Not pretty, but done.
Patilac

06/27/2013 @ 2:17 am

Gwen 185
She can suck it.
- dudley
  
  06/27/2013 @ 5:01 pm
  
  wow re: 185#
Patilac

06/27/2013 @ 2:17 am

Gwen 185
She can suck it.
- dudley
  
  06/27/2013 @ 5:01 pm
  
  wow re: 185#
Dutch Dominator

06/27/2013 @ 1:53 am

Guess I’ll start posting.
“Gwen”: 115
took me a good hour to finally get it
HBBS: 5×2 @ 135 + chains
still trying to get back into serious back squatting
5x250m row, 1 minute rest: 48.3, 48.3, 48.2, 48.9, 48.9
Dutch Dominator

06/27/2013 @ 1:53 am

Guess I’ll start posting.
“Gwen”: 115
took me a good hour to finally get it
HBBS: 5×2 @ 135 + chains
still trying to get back into serious back squatting
5x250m row, 1 minute rest: 48.3, 48.3, 48.2, 48.9, 48.9
Andrea

06/26/2013 @ 11:31 pm

Gwen @115, would love to retest and hit 125 in a few months..

Did class wod: 17:41

Anyone working out early tomorrow AM?
- mattw
  
  06/27/2013 @ 12:19 am
  
  i am….. probably going to do reg class wod. didnt go tonight…. unless you wanna make a workout up that ill destroy you in 🙂
  - Mullins
    
    06/27/2013 @ 1:22 am
    
    What time are you going?
    - Mattw
      
      06/27/2013 @ 2:47 am
      
      Latest I can be leaving the gym is 8am. So anytime before then…
Andrea

06/26/2013 @ 11:31 pm

Gwen @115, would love to retest and hit 125 in a few months..

Did class wod: 17:41

Anyone working out early tomorrow AM?
- mattw
  
  06/27/2013 @ 12:19 am
  
  i am….. probably going to do reg class wod. didnt go tonight…. unless you wanna make a workout up that ill destroy you in 🙂
  - Mullins
    
    06/27/2013 @ 1:22 am
    
    What time are you going?
    - Mattw
      
      06/27/2013 @ 2:47 am
      
      Latest I can be leaving the gym is 8am. So anytime before then…
MikeJones

06/26/2013 @ 10:51 pm

135 (ugly and regrip during the 12’s) great idea on retesting goose, absolutly taking u up on it when my thumb have skin again
MikeJones

06/26/2013 @ 10:51 pm

135 (ugly and regrip during the 12’s) great idea on retesting goose, absolutly taking u up on it when my thumb have skin again
Schurko

06/26/2013 @ 9:46 pm

Gwen: 165. Prob had another 10#
HBBS: up to 305 with 1 chain on each side.
Rows: :45-:49
Pistols: done. I’m not good at these.
Schurko

06/26/2013 @ 9:46 pm

Gwen: 165. Prob had another 10#
HBBS: up to 305 with 1 chain on each side.
Rows: :45-:49
Pistols: done. I’m not good at these.
Melberg

06/26/2013 @ 8:52 pm

Gwen:170
Rows 46.7-53.1
- goose
  
  06/26/2013 @ 9:33 pm
  
  hit 170 also, maybe had a little more in me.
  - Melberg
    
    06/26/2013 @ 11:15 pm
    
    No excuses
    - Melberg
      
      06/26/2013 @ 11:15 pm
      
      That’s for you CB
Melberg

06/26/2013 @ 8:52 pm

Gwen:170
Rows 46.7-53.1
- goose
  
  06/26/2013 @ 9:33 pm
  
  hit 170 also, maybe had a little more in me.
  - Melberg
    
    06/26/2013 @ 11:15 pm
    
    No excuses
    - Melberg
      
      06/26/2013 @ 11:15 pm
      
      That’s for you CB
Kara

06/26/2013 @ 5:22 pm

Warm up: done
Gwen: 95#
Hbbs: 145# plus chains
Rows: done, dont remember times, fast enough to make me wheezy 🙁
Pistols: low back hurt so skipped them, I’ll do them later this week.

Gwen is my kind of wod- no
Clock to worry about, plenty of time to rest between sets and space out, drink water and chit chat and only one task at hand- keep hands on bar while doing C&Js. Very relaxing 🙂
Kara

06/26/2013 @ 5:22 pm

Warm up: done
Gwen: 95#
Hbbs: 145# plus chains
Rows: done, dont remember times, fast enough to make me wheezy 🙁
Pistols: low back hurt so skipped them, I’ll do them later this week.

Gwen is my kind of wod- no
Clock to worry about, plenty of time to rest between sets and space out, drink water and chit chat and only one task at hand- keep hands on bar while doing C&Js. Very relaxing 🙂
Crowley

06/26/2013 @ 4:16 pm

Warm-up: done
Grace: FAIL at 145# – got through the set of 15, right hand slipped off the bar on the 12th clean of the second set, didn’t have time to repeat the set of 12 (and didn’t really want to) so I did the set of 9 and called it a day. Definitely want another shot at this
HB Box Squat: up to 265# + 1 set of chains
Rows: 49, 49.1, 49.3, 49.7, 50.1
Pistols: done
- DePrizio
  
  06/26/2013 @ 4:53 pm
  
  Sean “Pistol” Crowley
Crowley

06/26/2013 @ 4:16 pm

Warm-up: done
Grace: FAIL at 145# – got through the set of 15, right hand slipped off the bar on the 12th clean of the second set, didn’t have time to repeat the set of 12 (and didn’t really want to) so I did the set of 9 and called it a day. Definitely want another shot at this
HB Box Squat: up to 265# + 1 set of chains
Rows: 49, 49.1, 49.3, 49.7, 50.1
Pistols: done
- DePrizio
  
  06/26/2013 @ 4:53 pm
  
  Sean “Pistol” Crowley
DePrizio

06/26/2013 @ 2:19 pm

Gwen @ 135. Should have gone a bit heavier 145ish,
Skipped HBBS quad was a bit tweaked
Rows: 45.9/ 45.6/ 46.2/ 47.1/ 50.1 – lost alot of gas after 3 sets.
Pistols- done.
DePrizio

06/26/2013 @ 2:19 pm

Gwen @ 135. Should have gone a bit heavier 145ish,
Skipped HBBS quad was a bit tweaked
Rows: 45.9/ 45.6/ 46.2/ 47.1/ 50.1 – lost alot of gas after 3 sets.
Pistols- done.
Arik

06/26/2013 @ 1:58 pm

Gwen: 75 – I suck at CF
HBBS – 225
Row: Done
Pistols: 25
- goose
  
  06/26/2013 @ 9:32 pm
  
  this is a good benchmark WOD for you to build some mental toughness. This should be a workout you do once a month.
Arik

06/26/2013 @ 1:58 pm

Gwen: 75 – I suck at CF
HBBS – 225
Row: Done
Pistols: 25
- goose
  
  06/26/2013 @ 9:32 pm
  
  this is a good benchmark WOD for you to build some mental toughness. This should be a workout you do once a month.
dudley

06/26/2013 @ 1:23 pm

Gwen @145#; HBBSw/chains up to 225#; Row: done; Pistols: done; then did 50 ghds and 30 back extensions w/20#medball
dudley

06/26/2013 @ 1:23 pm

Gwen @145#; HBBSw/chains up to 225#; Row: done; Pistols: done; then did 50 ghds and 30 back extensions w/20#medball
NR

06/26/2013 @ 10:59 am

I was curious so I looked it up. Sarah hopping’s one rep max for clean and jerk is 235 . She did 145 for Gwen which is about 62% of her one rep max.
- NR
  
  06/26/2013 @ 11:33 am
  
  Oh and her Grace time is under 2 min
NR

06/26/2013 @ 10:59 am

I was curious so I looked it up. Sarah hopping’s one rep max for clean and jerk is 235 . She did 145 for Gwen which is about 62% of her one rep max.
- NR
  
  06/26/2013 @ 11:33 am
  
  Oh and her Grace time is under 2 min