Drop The HAMMER

  • October 9, 2013
  • By :
McGuire
McGuire

Warm Up
Run 1 loop
Work on walking on your hands or HSPUs for 5 minutes

Oly
3 position clean @65% 5×1

Strength
1. Press 4×3
2. Push-press 4×2
3. Front Squat 3×4

WOD
3 Rounds
6 Squat Cleans (205, 145)
200m Sprint
Rest 3 minutes

Regional (195, 125)
Open (185, 105)

30 Comments

  • Rachel 'Goose'

    10/13/2013 @ 3:52 pm

    Mixed & matched: 3-pos clean @145, (did Fri OLY work), did as a 2nd wod-6:05 @145 (did continous,forgot about 3min rest)

  • Rachel 'Goose'

    10/13/2013 @ 3:52 pm

    Mixed & matched: 3-pos clean @145, (did Fri OLY work), did as a 2nd wod-6:05 @145 (did continous,forgot about 3min rest)

  • Adam

    10/10/2013 @ 7:44 pm

    3 position clean: 135
    SP: 135 x2
    PP: 175 x2
    FS: 195 x4

    WOD: 11:something @ 185, 165, 165
    (1:46, 1:43, 1:41)

  • Adam

    10/10/2013 @ 7:44 pm

    3 position clean: 135
    SP: 135 x2
    PP: 175 x2
    FS: 195 x4

    WOD: 11:something @ 185, 165, 165
    (1:46, 1:43, 1:41)

  • Em

    10/10/2013 @ 2:22 am

    clean – 105

    press – up to 95
    push press – up to 135
    front squat – up to 165
    wod: 10:08 at games (1:18, 1:26, 1:24 i think)

  • Em

    10/10/2013 @ 2:22 am

    clean – 105

    press – up to 95
    push press – up to 135
    front squat – up to 165
    wod: 10:08 at games (1:18, 1:26, 1:24 i think)

  • KA

    10/10/2013 @ 12:58 am

    3 pos clean: 105#
    Press: 85# for first set and then rest at 90#
    Push press: 125, 130, 130, made two attempts at 135 and got 1 rep each time.
    Front squat: 135, 145, 155

    Wod: 9:55 @ regionals:
    1: 1:17
    2: 1:16
    3: 1:22

  • KA

    10/10/2013 @ 12:58 am

    3 pos clean: 105#
    Press: 85# for first set and then rest at 90#
    Push press: 125, 130, 130, made two attempts at 135 and got 1 rep each time.
    Front squat: 135, 145, 155

    Wod: 9:55 @ regionals:
    1: 1:17
    2: 1:16
    3: 1:22

  • Andrea

    10/10/2013 @ 12:32 am

    3 pos clean: 125
    Press: 115×3
    Push press: 170×2
    Front squat: 210×4

    Wod: 9:01rx
    (1:01, :58, 1:02)

  • Andrea

    10/10/2013 @ 12:32 am

    3 pos clean: 125
    Press: 115×3
    Push press: 170×2
    Front squat: 210×4

    Wod: 9:01rx
    (1:01, :58, 1:02)

  • Liz

    10/09/2013 @ 11:07 pm

    3 pos clean: 95
    press: 75
    push press: 115
    front squat: 125,135,140
    WOD: 1:15, 1:25, 1:28 @open weight

  • Liz

    10/09/2013 @ 11:07 pm

    3 pos clean: 95
    press: 75
    push press: 115
    front squat: 125,135,140
    WOD: 1:15, 1:25, 1:28 @open weight

  • Melberg

    10/09/2013 @ 9:10 pm

    3 position with 175
    SP @ 135
    PP @ 215
    FS @ 235
    WOD 1:29 1:29 1:07= 10:05 @205

  • Melberg

    10/09/2013 @ 9:10 pm

    3 position with 175
    SP @ 135
    PP @ 215
    FS @ 235
    WOD 1:29 1:29 1:07= 10:05 @205

  • Heather

    10/09/2013 @ 3:23 pm

    3 pos clean: 105
    Strict Press: All at 85
    Push press: 115, 125,125,125

    Front squat: 135, 145, 150

    Wod: 1:26, 1:25, 2:05 @ 115# (total time 10:15)

    Should have tried regional weight..will know for next time

  • Heather

    10/09/2013 @ 3:23 pm

    3 pos clean: 105
    Strict Press: All at 85
    Push press: 115, 125,125,125

    Front squat: 135, 145, 150

    Wod: 1:26, 1:25, 2:05 @ 115# (total time 10:15)

    Should have tried regional weight..will know for next time

  • biscoe

    10/09/2013 @ 1:49 pm

    3 pos clean: 185
    press: 135, 145, 155, 165
    push press: 185, 195, 205, 215
    front squat: n/a

    wod: 12:17 @ 205

  • biscoe

    10/09/2013 @ 1:49 pm

    3 pos clean: 185
    press: 135, 145, 155, 165
    push press: 185, 195, 205, 215
    front squat: n/a

    wod: 12:17 @ 205

  • Petra

    10/09/2013 @ 1:24 pm

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 135
    Wod: 1:24, 1:26, 1:25, total 10:15 open

  • Petra

    10/09/2013 @ 1:24 pm

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 135
    Wod: 1:24, 1:26, 1:25, total 10:15 open

  • Crowley

    10/09/2013 @ 12:57 pm

    warm-up: done
    3 pos clean: 165
    press: 135, 145, 155, 165(2)
    push press: 185, 195, 205, 215(1)
    front squat: didn’t have time, tried to do it after the metcon but my legs were shot

    WOD: 1:25, 2:10, 2:14 = 11:49 @205#

  • Crowley

    10/09/2013 @ 12:57 pm

    warm-up: done
    3 pos clean: 165
    press: 135, 145, 155, 165(2)
    push press: 185, 195, 205, 215(1)
    front squat: didn’t have time, tried to do it after the metcon but my legs were shot

    WOD: 1:25, 2:10, 2:14 = 11:49 @205#

  • Gillian

    10/09/2013 @ 10:35 am

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 140

    Wod: 1:22, 1:20, 1:47, total 9:59 open

  • Gillian

    10/09/2013 @ 10:35 am

    Warm up: done
    3 position clean: 95
    Press: 85
    Push press: 115
    Front squat: 140

    Wod: 1:22, 1:20, 1:47, total 9:59 open

  • Dale

    10/09/2013 @ 1:21 am

    McGuire, puttin on the burners dude!!

    • Michael McGuire

      10/09/2013 @ 12:33 pm

      Little does anyone know, I almost face planted when I took the next corner. Btw I won’t be in the box the next couple days. School and work are taking over my life. Planning on making up these WODs Friday through Sunday! Stay classy my people!

      • JonesMike

        10/09/2013 @ 6:12 pm

        Get your knowledge in order golden child

  • Dale

    10/09/2013 @ 1:21 am

    McGuire, puttin on the burners dude!!

    • Michael McGuire

      10/09/2013 @ 12:33 pm

      Little does anyone know, I almost face planted when I took the next corner. Btw I won’t be in the box the next couple days. School and work are taking over my life. Planning on making up these WODs Friday through Sunday! Stay classy my people!

      • JonesMike

        10/09/2013 @ 6:12 pm

        Get your knowledge in order golden child

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