Full Body Assault

October 23, 2013
By : Retta

Warm Up
2 rounds with an empty barbell of
2 press, 3 push press, 4 squat clean thrusters
Add some weight (95/65ish) and complete two more rounds – *hit your positions.
Perform the partner rack position stretch

Oly
2 position Clean – mid hang & [email protected]% 5×1

Strength
1. Press 5×2
2. Push-press 4×3
3. Front Squat 5×1

WOD
8 minute AMRAP
3 Squat Clean Thrusters (185,135)
3 Muscle-ups

Regional (175,125)
Open (165, 110); sub 3 ring dips for each muup

30 Comments

goose

10/24/2013 @ 4:57 pm

205/170/225×2/335 FS pr/7+7 on the Wod at games
goose

10/24/2013 @ 4:57 pm

205/170/225×2/335 FS pr/7+7 on the Wod at games
Heather

10/24/2013 @ 4:45 pm

2 position clean: 110#

Press: 90#
Push Press: 120#
Front squat: 175# (10# PR!)

Wod: 6+ 1 @open
Holy squat clean thrusters! I subbed unassisted ring dips…psyched I finally figured out how to kip my ring dips
Heather

10/24/2013 @ 4:45 pm

2 position clean: 110#

Press: 90#
Push Press: 120#
Front squat: 175# (10# PR!)

Wod: 6+ 1 @open
Holy squat clean thrusters! I subbed unassisted ring dips…psyched I finally figured out how to kip my ring dips
Krys

10/23/2013 @ 11:55 pm

Day one of trying out the program 🙂
Warm Up: Done
Clean:115#
Press: 78#
Push-Press: 93#
Front Squat: 195
No WOD today because I wasn’t feeling well and I did a similar one on Monday that left me fried.
15-12-9
Squat Clean Thruster @85#
Pull Ups
Burpees
Krys

10/23/2013 @ 11:55 pm

Day one of trying out the program 🙂
Warm Up: Done
Clean:115#
Press: 78#
Push-Press: 93#
Front Squat: 195
No WOD today because I wasn’t feeling well and I did a similar one on Monday that left me fried.
15-12-9
Squat Clean Thruster @85#
Pull Ups
Burpees
Petra

10/23/2013 @ 5:58 pm

Clean: 95#
Press: 90#
Push press: 115#
Front squat: 145#
Wod: 3 + 3 at open weight and 1 MUP/round
Petra

10/23/2013 @ 5:58 pm

Clean: 95#
Press: 90#
Push press: 115#
Front squat: 145#
Wod: 3 + 3 at open weight and 1 MUP/round
Bish

10/23/2013 @ 4:40 pm

pretty good ankle flexability read if anyone is interested…

http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html
- Ribeiro
  
  10/23/2013 @ 7:17 pm
  
  That’s some real good stuff bruh. I’ll try it out today and see if I notice any change
Bish

10/23/2013 @ 4:40 pm

pretty good ankle flexability read if anyone is interested…

http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html
- Ribeiro
  
  10/23/2013 @ 7:17 pm
  
  That’s some real good stuff bruh. I’ll try it out today and see if I notice any change
Kara

10/23/2013 @ 2:21 pm

Warm up: done
Press: up to 100# x 2
Push press: up to 120# x 3
Front squat: up to 160#
Wod: 3 + 2 at open. The squat clean thrusters were more like a squat clean, rest, look at clock then push press. Did dips for mups.

The morning crew is really dwindling 🙁
- Andrea Cooke
  
  10/23/2013 @ 3:31 pm
  
  Kara, what is your email?
  - kara
    
    10/23/2013 @ 6:03 pm
    
    dohertykara @ gmail
Kara

10/23/2013 @ 2:21 pm

Warm up: done
Press: up to 100# x 2
Push press: up to 120# x 3
Front squat: up to 160#
Wod: 3 + 2 at open. The squat clean thrusters were more like a squat clean, rest, look at clock then push press. Did dips for mups.

The morning crew is really dwindling 🙁
- Andrea Cooke
  
  10/23/2013 @ 3:31 pm
  
  Kara, what is your email?
  - kara
    
    10/23/2013 @ 6:03 pm
    
    dohertykara @ gmail
biscoe

10/23/2013 @ 2:07 pm

2 pos clean: 185
press: 135, 145, 155, 165, 175
push press: 185, 195 – screaming shoulder syndrome
front squat: 185, 225, 245, 265, 265

wod: 4+3 @ 185# – screaming shoulder syndrome after 3rd round, stripped off the 25#s and finished at 135…some ugly MUs mixed in there too
biscoe

10/23/2013 @ 2:07 pm

2 pos clean: 185
press: 135, 145, 155, 165, 175
push press: 185, 195 – screaming shoulder syndrome
front squat: 185, 225, 245, 265, 265

wod: 4+3 @ 185# – screaming shoulder syndrome after 3rd round, stripped off the 25#s and finished at 135…some ugly MUs mixed in there too
Crowley

10/23/2013 @ 1:35 pm

warm-up: done
2 pos. clean: all sets at 175
press: 135, 140, 145, 150, 155
push press: 185, 195 – shoulders were screaming so I bailed on the last two sets

front squat: 185, 225, 245, 265, 265
WOD: 5+1 @175# – did all the MUs unbroken which I was pretty happy about, probably could have managed 185 on the thrusters

cash-out: shoulder rolling/mobility
Crowley

10/23/2013 @ 1:35 pm

warm-up: done
2 pos. clean: all sets at 175
press: 135, 140, 145, 150, 155
push press: 185, 195 – shoulders were screaming so I bailed on the last two sets

front squat: 185, 225, 245, 265, 265
WOD: 5+1 @175# – did all the MUs unbroken which I was pretty happy about, probably could have managed 185 on the thrusters

cash-out: shoulder rolling/mobility
Stafford

10/23/2013 @ 1:30 pm

Warmup done

Oly. @ 150 got better the more sets I did

Press 135 x2
Push press worked up to 175×3

Front squat. Worked up to 220 Totally could of done some more weight

Wod @ 165 with ring dips. 3 rounds + 3 thrusters
- Arik Pogrebinsky
  
  10/23/2013 @ 6:56 pm
  
  Goose mentioned you need a 3rd for a competition?
Stafford

10/23/2013 @ 1:30 pm

Warmup done

Oly. @ 150 got better the more sets I did

Press 135 x2
Push press worked up to 175×3

Front squat. Worked up to 220 Totally could of done some more weight

Wod @ 165 with ring dips. 3 rounds + 3 thrusters
- Arik Pogrebinsky
  
  10/23/2013 @ 6:56 pm
  
  Goose mentioned you need a 3rd for a competition?
Matt

10/23/2013 @ 11:30 am

Sweet gloves bro.
- Mooch
  
  10/23/2013 @ 1:06 pm
  
  Hater
Matt

10/23/2013 @ 11:30 am

Sweet gloves bro.
- Mooch
  
  10/23/2013 @ 1:06 pm
  
  Hater