Wednesday, November 21, 2012

Posted by Mandee on November 20, 2012   |   16 Comments


Warm up:

50 single unders or 25 double unders

2 burpees

40 singles unders of 20 double unders

4 burpees

30 single unders or 15 double unders

6 burpees

20 single unders or 10 double unders

8 burpees

10 single unders or 5 double unders

10 burpees



A. Shoulder Press: 3-3-3-3 E2MOM

Push Press: 2-2-2-2- E2MOM

Push Jerk or Split Jerk: 1-1-1-1- E2MOM

B. Complete the following for time in any format or rep scheme the athlete desires:

100 puh ups

100 ab mat sit ups

50 ring dips


REMINDER: We will only be having the 6am, 7am, 9am, 11:30am, and 4:30pm classes today. No OPEN GYM, 5:30pm, or Powerlifting. Also, there is no childcare today.


16 responses to “Wednesday, November 21, 2012”

  1. Eric Hedges says:


  2. AP says:

    A. SP 75-95-100-105(2)-100
    PP 100-110-115-125-135
    PJ/SJ 135-145-155-165-175PR (10 pound PR)
    B. Rx 12:08

    Most excellent programming, this one should be called “lactic”…something. Arms were completely wasted by Part B.

    • OkieDB says:

      Wow a 10lb PR after all that is great. Fresh would be at least another 10-20. Keep getting stronger speed demon.

    • Ines says:

      Split Jerk 185/ 195/ 205/ 215/ 225Felt heavy but not max.WOD Came in with expectation that were not met. Did not rzailee how awkward it would be to hold db overhead. Made notes on the board at the gym, but ROM was very hard to keep. Thought I would be between 35 and 50 pounds. Started with 25# db and ended with 15# after a round and a half. 7min plus (cant remember) for the WOD.OH squat with bar is a shoulder/core/squat workout. OHS with db is a shoulder/back/ROM workout. I struggled with the ROM, and gave up on the weight and speed. Focused on a solid core, weight on heels (as much as possible), and full ROM.

  3. Mandee says:

    A. Shoulder Press: 100 (PR for 3RM)
    Push Press: 150 (PR for 2RM)
    Split Jerk: 180 (PR)
    B. 11:18 scaled to half reps and bar dips
    Great programming! And thanks for the coaching, especially on the split jerk Tracey!
    Happy Thanksgiving to everyone!! 🙂

  4. Clair says:

    A. Shoulder Press: 70
    Push Press: 95
    Split Jerk: 105
    B. 172 reps Rx’d-50 Push Ups,100 Abmat sit-ups,22 Ring Dips
    Great morning! Thanks a bunch for the coaching, Tracey!

  5. DB says:

    Shoulder Burn, NO shoulder FIRE!
    Have been nursing a upper back muscle strain I received at the Advanced KettleBell course. Sure enough I triggered it again, so I had to stay somewhat light. No excuse though and still a good push for me.
    SP = 155, PP = 185, SJ = 225 have to be careful
    WOD as RXd = 9:50

    Cool down = 3 sets of 50 cal 1:1 work/rest on Airdyne
    Train Hard, Train Smart, Train to Survive

  6. Bradley F says:

    A. Shoulder Press: 135

    Push Press: 175(tied my 1 rm PR)

    Split Jerk: 225 (PR)

    B. 223 reps Rx (100 situps, 88 pushups, 35 ring dips)

  7. Girl Jamie not boy Jaime says:

    A) SP =105, PP= 145,PJ=185(pr)
    B) 179 reps, scaled
    BAM! Thanks to DB for awesome coaching! BAM!

  8. Eric Hedges says:

    A, SP-195* PP-235* PJ-Worked on form
    B. 10:17

  9. Josh Kennedy says:

    SP: 145 (PR)
    PP: 175
    PJ: 185

    B: 11:28. Chest totally smoked .
    Nice to work some upper body after plenty of runnin foolishness this past weekend. Happy Thanksgiving to all!