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WORKOUT OF THE DAY

101115 Monday: Positions!

By jerry22 comments

101115 Monday 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.

*Rest 3 min*

WOD2).  10,9,8,7,6,5,4,3,2,1 Dips, and (24″) Box Jump

“Alternate WOD” 40,30,20,10 KB High Pull, Push-up, Slamball, DB Push Press

Comments

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22 Comments to "101115 Monday: Positions!"

  • Gar Whaley says:

    November 15, 2010 at 7:44 am - Reply

    wod1: 185
    wod2: 4:37
    loop

  • Sean Mulcahy says:

    November 15, 2010 at 8:02 am - Reply

    WOD 1: 215
    WOD 2: 7:05

  • Jeremy Moss says:

    November 15, 2010 at 9:27 am - Reply

    WOD 1: 175 (185 fail)
    WOD 2: 6:11

  • Mike Hart says:

    November 15, 2010 at 9:48 am - Reply

    WOD 1: 195
    WOD 2: 5:35

    Gar Loop

  • Jason Brown says:

    November 15, 2010 at 10:06 am - Reply

    WOD#1: 135…I used today as more of a skill day (vs high weight) to work on not “bouncing” the bar on my shoulders while diving under the bar vs muscling it up. There’s still a lot of work to be done but some progress made.

    WOD#2: 8:34 with the red band. Ring dips are improving as I went to a less resistant band for more true work. My right shoulder still doesn’t like these but again, progress is being made. 24″ box jumps felt strangely good.

  • Dayna Lewnes Blumel says:

    November 15, 2010 at 10:24 am - Reply

    WOD 1: 80 (85 from floor)
    WOD 2: 8:00 (band for dips)

  • JoEllen Windsor says:

    November 15, 2010 at 10:33 am - Reply

    WOD 1: 85# felt good and strong
    WOD 2: 8:10 (with red floss for dips)
    Feeling stronger. Tomorrow is my last PT appt.

  • Sean Connelly says:

    November 15, 2010 at 10:59 am - Reply

    WOD 1: 165 – using arms too much on floor C&J
    WOD 2: 6:35

  • Fred says:

    November 15, 2010 at 12:38 pm - Reply

    WOD 1: 115
    WOD 2: 9:54

  • Adam Murphy says:

    November 15, 2010 at 2:59 pm - Reply

    Wod 1- 205

    Wod 2-4:30

    200m repeats

  • Chad Norman says:

    November 15, 2010 at 3:47 pm - Reply

    Alt WOD: 18:15. Wrist is still jacked up.

  • Adrienne Hoar says:

    November 15, 2010 at 4:11 pm - Reply

    WOD 1 – 105
    WOD 2 – 6, 5, 4, 3, 2, 1
    Worked on actually getting ring dips w/o band. This move has eluded me since shoulder surgery. It’s time to change that. My strength sucked and my ROM was an embarassment.. I also can’t say I didn’t cheat half of them, but I’m getting stronger with every attempt. No time

  • Vinnie Freda says:

    November 15, 2010 at 7:37 pm - Reply

    Alt. WOD 41:47

    John Scott suggested I do 50, 40, 30, 20, 10. Not sure why I listened to him.

  • mhixson says:

    November 15, 2010 at 8:03 pm - Reply

    WOD 1 : 110
    Wod 2: 11:57 floss band

  • Melissa Lopes says:

    November 15, 2010 at 8:06 pm - Reply

    135/19:16 ring dips were one at a time
    Got 125 on wod 1 at 0915 then hit it again at 11. Felt much
    faster on Jerks at 11.
    200′sx8 with Murph & Jack
    35,38,36,36,36,38,40,39

  • Kevin Hare says:

    November 15, 2010 at 10:02 pm - Reply

    wod #1: 205

    wod #2: 4:26

  • Crystal says:

    November 15, 2010 at 10:16 pm - Reply

    Alt WOD 21:10. I can’t imagine doing 50, 40, 30, 20, 10. 40 down to 10 was enough!

  • Jessica Gunder says:

    November 15, 2010 at 11:26 pm - Reply

    WOD 1: 85#
    WOD 2: 8:15
    Used 20-inch box and red band… Spent about 30 seconds staring at the 24-inch box before deciding that the 20-inch box was much less scary.

  • Laurie Wasko says:

    November 16, 2010 at 6:02 am - Reply

    125# / 17:41

    Ring dips kill my shoulder. Apparently it has something to do with my creepy lizard like form (or visa versa).

  • Uhle says:

    November 16, 2010 at 7:31 am - Reply

    16:53 alt

  • Joe Hart says:

    November 17, 2010 at 6:11 am - Reply

    WOD 1 : 165
    WOD 2 : less than 6 minutes

  • steven.reiss says:

    November 17, 2010 at 8:52 pm - Reply

    WOD 1: 155#
    WOD 2: Dips 10-6 orange band, dips 5-1 purple band; step ups instead of box jumps because of tweaked ankle

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