Today’s Schedule: Open gym @ 6AM, WODs @ 9AM, 10AM, 11AM, 4PM

1/1/13: 10AM, 11AM, 3PM

 

WOD 12 31 12

A. 15 min to establish a 1RM Power Clean

-Then-

B. This.

See rules below.

Compare to 12 31 11, or 06 15 12.

 

5 rounds x [7 sets of (Power Clean + Front Squat + Push Press + Back Squat + Push Press)]

Rules:

  • Rest as needed between rounds as needed.  There is no time component.
  • No resting on the ground (even to regrip)
  • Break up or combine movements in any way so long as the following are met:
  • The clean starts from the ground and finish standing at full hip extension
  • Jerking is acceptable, as are squat cleans or deadlift then hang cleaning
  • Squats + Push Presses can be separate or combined (thrusters)
  • Cannot receive the clean in a squat and directly thruster.  Stand first.
Advice: Start light (65/45), since we are trying for a max load in the final round.
 
12 31 12
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7 thoughts on “12 31 12

  • 12 30 2012 at 9:42 pm
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    Guys. Ill be in the gym early am 6 to wod, hence the open gym. Whoever is working and wants to fit in a morning wod feel free to come in.

  • 12 31 2012 at 10:24 am
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    Hmmm… I guess I didn’t post my results to the blog when I did this back in June…
    Looks like 4PM it is! I’ll be there!

    • 01 01 2013 at 12:42 pm
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      Yay! Glad to have made it in! Bridgette’s performance (especially after doing a really heavy weight in the middle of the WOD) was really impressive! Everyone did a great job pushing through “the Bear”.
      ————————-
      A. 105# (a 5# PA)
      B. 45, 50, 55, 60, 65 (back in June: 33, 45, 50, 55, 60; and I remember absolutely struggling!)
      I don’t really know why, but I like “the Bear”…
      Happy New Year!!!

  • 12 31 2012 at 12:56 pm
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    A. 205 – pr – form needs improvement
    B. 115 – I think I could have gone up in weight, but my grip was shot on the last sets
    Happy New Year All

  • 12 31 2012 at 8:49 pm
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    Watched everyone get after this one and ’embrace the suck’!

    I was especially impressed with Bridgette (who surprised herself) and Jay (5th set @ 140) today. Wowzers.

  • 01 01 2013 at 11:18 am
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    That last round truly sucked. But overall I liked the bear, needed to practice my form on all those lifts. Also learned to pay way more attention to kilos vs pounds on the plates. After accidentally committing to the heavier weight half way through, I had to finish even heavier or I would’ve been super p*issed with myself until the next wod.

    Onward!

  • 01 02 2013 at 1:29 pm
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    A. 153 – couldn’t make it happen today…I’ve got 158 on the books so no luck on a PR today.
    B. 43, 53, 63, 73, 83
    The bear is one of my favs since we don’t have many workouts without a time component. Plus its easy to underestimate when you start with such a light weight.

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