True Test of Will : “Gwen”

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
โ€œGwenโ€
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 ๐Ÿ™‚

      • 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 ๐Ÿ™‚

      • 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 ๐Ÿ™
    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 ๐Ÿ™‚

  • 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 ๐Ÿ™
    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 ๐Ÿ™‚

  • 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

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