Pistols Right In The Thick Of Things

3 Toasties Just Hangin Out
3 Toasties Just Hangin Out

Warm Up
pull a loaded tire 100 meters – walk forward on the way out backward on the way back

Speed Strength
1. Box Squat Dynamic with chains 12 x 2 with 50% of your 1RM loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.

2. Clean Pulls 10 x 2 at 50% of your 1RM Clean – with a band. Complete with a partner on the minute or faster.

3. Bulgarian Split Squats
3×5 on each leg
*much heavier than week 1

WOD
20 Front Rack Lunges
300 meter tire pull
• Every 50 meters perform 5 pistols on each leg
20 Front Rack Lunges

Games (185/135) tire loaded with 135/90
Regional (155/105) tire loaded with 105/70
Open (135/95); tire loaded with 70/45

50 Comments

  • rios

    08/29/2013 @ 1:11 am

    Squats: 155# w/ one set of chainz
    Pulls: 115# w/ green band (hands outside band) on 45# plate
    Bulgarians: 95#
    WOD: 19:30 — 135# barbell / 90# tire — this nearly killed me

    Me and f%ckin’ pistols, we don’t get along.

  • rios

    08/29/2013 @ 1:11 am

    Squats: 155# w/ one set of chainz
    Pulls: 115# w/ green band (hands outside band) on 45# plate
    Bulgarians: 95#
    WOD: 19:30 — 135# barbell / 90# tire — this nearly killed me

    Me and f%ckin’ pistols, we don’t get along.

  • Schurko

    08/29/2013 @ 12:45 am

    squats: 205# + 2 pair of chains on both sides
    Pulls: 145# with GB
    Bulgarians: 145#
    WOD: 16:45 @ 185# front squat and 135# tire drag. Chain broke on last 50m. Was brutal.

  • Schurko

    08/29/2013 @ 12:45 am

    squats: 205# + 2 pair of chains on both sides
    Pulls: 145# with GB
    Bulgarians: 145#
    WOD: 16:45 @ 185# front squat and 135# tire drag. Chain broke on last 50m. Was brutal.

  • Andrea Cooke

    08/29/2013 @ 12:33 am

    went in this AM and worked on strength stuff

    did wod this evening… feels good to squat again after a week

    WOD: 13:53 games

  • Andrea Cooke

    08/29/2013 @ 12:33 am

    went in this AM and worked on strength stuff

    did wod this evening… feels good to squat again after a week

    WOD: 13:53 games

  • Dan Moreno

    08/28/2013 @ 11:44 pm

    I’m hurting….

    Squats: #185 with chains
    Pulls: up to #145
    Bulgarians: Up to #115
    WOD: 15:52 @#185 FS – #115 tire.

    Anyone for a floater WOD in the AM!?

  • Dan Moreno

    08/28/2013 @ 11:44 pm

    I’m hurting….

    Squats: #185 with chains
    Pulls: up to #145
    Bulgarians: Up to #115
    WOD: 15:52 @#185 FS – #115 tire.

    Anyone for a floater WOD in the AM!?

  • McGuire

    08/28/2013 @ 11:43 pm

    185# plus 2 chains
    135# with green band
    115#

    WOD: 14:08 Reg
    Good thing Amy was around to tell me I needed to do a last set of lunges because I completely forgot!

  • McGuire

    08/28/2013 @ 11:43 pm

    185# plus 2 chains
    135# with green band
    115#

    WOD: 14:08 Reg
    Good thing Amy was around to tell me I needed to do a last set of lunges because I completely forgot!

  • Goose

    08/28/2013 @ 10:47 pm

    185 plus2 chains
    155 green band outside of hands standing on a 25lb plate
    up to 175 on the bulgarians
    1440 on the WOD with 185 lunges and 105 on the tire. brutally awesome

  • Goose

    08/28/2013 @ 10:47 pm

    185 plus2 chains
    155 green band outside of hands standing on a 25lb plate
    up to 175 on the bulgarians
    1440 on the WOD with 185 lunges and 105 on the tire. brutally awesome

  • KA

    08/28/2013 @ 10:26 pm

    Warm-up: 45 #
    Box squats: 95# + 1 set of chains
    Clean pull: 85# with red band
    Bulgarians: 75#
    WOD: 13:31, regionals.

  • KA

    08/28/2013 @ 10:26 pm

    Warm-up: 45 #
    Box squats: 95# + 1 set of chains
    Clean pull: 85# with red band
    Bulgarians: 75#
    WOD: 13:31, regionals.

  • Gillian

    08/28/2013 @ 10:23 pm

    Warm up 45 # plate
    Box squat 125# with chains
    Clean pulls 75# with Red band
    Bulgarians 45-55-65
    Wod 12:14 at open

  • Gillian

    08/28/2013 @ 10:23 pm

    Warm up 45 # plate
    Box squat 125# with chains
    Clean pulls 75# with Red band
    Bulgarians 45-55-65
    Wod 12:14 at open

  • Wheeler

    08/28/2013 @ 9:47 pm

    Warm Up: 45 plate
    Box Squats: 125 + chain
    Clean Pulls: 95 w/ red band
    Bulgarians: 75-85-95
    WOD: 17:17 front squat @ 95, 90 tire pulls

  • Wheeler

    08/28/2013 @ 9:47 pm

    Warm Up: 45 plate
    Box Squats: 125 + chain
    Clean Pulls: 95 w/ red band
    Bulgarians: 75-85-95
    WOD: 17:17 front squat @ 95, 90 tire pulls

  • Petra

    08/28/2013 @ 6:46 pm

    Box Squats: 85# + chain
    Clean Pulls: 75# w/ red band
    Bulgarians: 65#
    WOD: 11:09 @open

  • Petra

    08/28/2013 @ 6:46 pm

    Box Squats: 85# + chain
    Clean Pulls: 75# w/ red band
    Bulgarians: 65#
    WOD: 11:09 @open

  • MikeJones

    08/28/2013 @ 5:06 pm

    185+2chainz/145green/155/Woof to the wod, DNF 10 lungez(no excuse, just lack of heart) at gamez @17:00 w/ pistol attemptz.

    • Goose

      08/28/2013 @ 10:46 pm

      Mike Jones AKA the Tin MAN?

      • MikeJones

        08/29/2013 @ 12:24 am

        Need a brain as well

  • MikeJones

    08/28/2013 @ 5:06 pm

    185+2chainz/145green/155/Woof to the wod, DNF 10 lungez(no excuse, just lack of heart) at gamez @17:00 w/ pistol attemptz.

    • Goose

      08/28/2013 @ 10:46 pm

      Mike Jones AKA the Tin MAN?

      • MikeJones

        08/29/2013 @ 12:24 am

        Need a brain as well

  • Shamwow

    08/28/2013 @ 4:57 pm

    …and here’s the response to Rippetoe’s article from the other day.

    http://www.jtsstrength.com/articles/2013/08/28/the-not-so-evils-of-high-rep-weightlifting/

    • Goose

      08/28/2013 @ 10:58 pm

      good response, all valid points. It all comes back to form vs. intensity. If the right coaching and accountability is there, the intensity will never outweigh the form and high rep anything can build valuable fitness.

      Final point – Strength is not the end all be all. Riptoes fat ass couldn’t do more than 3 reps of getting off the couch. He may be strong but my nana could beat him in a 200 meter shuttle. And if Nana had a gun in a Riptoe manhunt, she would prove that when she chased Riptoe down, stronger people aren’t always harder to kill.

      • Shamwow

        08/29/2013 @ 12:32 pm

        Agree on the form vs. intensity point- very well said. I really liked the author’s rebutting argument about how an athlete’s form can break down on max efforts.

        • Petra

          08/29/2013 @ 2:48 pm

          ” I think all of baseball is dumb, but I don’t tell baseball players not to practice.”

          Haha!

  • Shamwow

    08/28/2013 @ 4:57 pm

    …and here’s the response to Rippetoe’s article from the other day.

    http://www.jtsstrength.com/articles/2013/08/28/the-not-so-evils-of-high-rep-weightlifting/

    • Goose

      08/28/2013 @ 10:58 pm

      good response, all valid points. It all comes back to form vs. intensity. If the right coaching and accountability is there, the intensity will never outweigh the form and high rep anything can build valuable fitness.

      Final point – Strength is not the end all be all. Riptoes fat ass couldn’t do more than 3 reps of getting off the couch. He may be strong but my nana could beat him in a 200 meter shuttle. And if Nana had a gun in a Riptoe manhunt, she would prove that when she chased Riptoe down, stronger people aren’t always harder to kill.

      • Shamwow

        08/29/2013 @ 12:32 pm

        Agree on the form vs. intensity point- very well said. I really liked the author’s rebutting argument about how an athlete’s form can break down on max efforts.

        • Petra

          08/29/2013 @ 2:48 pm

          ” I think all of baseball is dumb, but I don’t tell baseball players not to practice.”

          Haha!

  • Crowley

    08/28/2013 @ 3:24 pm

    HBBS: 170# + 1 set of chains
    Clean pulls: 135# + green band
    Bulgarians: 105#
    WOD: 12:44 – 135# lunges, 90# tire

    • mattw

      08/28/2013 @ 4:29 pm

      Crowley, didnt you do the FSquats at #95 jammin out to pandora on your teal iphone?

      • Crowley

        08/28/2013 @ 11:37 pm

        Naw, my pandora only plays ke$ha. Next time I’ll bring my phone so we can rock out.

  • Crowley

    08/28/2013 @ 3:24 pm

    HBBS: 170# + 1 set of chains
    Clean pulls: 135# + green band
    Bulgarians: 105#
    WOD: 12:44 – 135# lunges, 90# tire

    • mattw

      08/28/2013 @ 4:29 pm

      Crowley, didnt you do the FSquats at #95 jammin out to pandora on your teal iphone?

      • Crowley

        08/28/2013 @ 11:37 pm

        Naw, my pandora only plays ke$ha. Next time I’ll bring my phone so we can rock out.

  • DePrizio

    08/28/2013 @ 3:16 pm

    Dyn Sqt @ 145 w chains
    Dyn Clean Pull @ 135 w Green Band
    BGSQ: @105
    WOD 19:35- FRLunges @145- Tire @ Games.

  • DePrizio

    08/28/2013 @ 3:16 pm

    Dyn Sqt @ 145 w chains
    Dyn Clean Pull @ 135 w Green Band
    BGSQ: @105
    WOD 19:35- FRLunges @145- Tire @ Games.

  • mattw

    08/28/2013 @ 1:47 pm

    HBBS box: 185+2chainz
    CP: 145+ green band
    Burp mups instead of Bulgarians (groin still lingering)
    WOD: 14:56 #165 FS, #100 w/ chains. diff ball game…

  • mattw

    08/28/2013 @ 1:47 pm

    HBBS box: 185+2chainz
    CP: 145+ green band
    Burp mups instead of Bulgarians (groin still lingering)
    WOD: 14:56 #165 FS, #100 w/ chains. diff ball game…

  • dudley

    08/28/2013 @ 1:33 pm

    BS: 145+chain; CP: 135+green band; BSS: 105; WOD: 21:36 regional, chain marks all over back and shoulders. medball ghds cash out.

  • dudley

    08/28/2013 @ 1:33 pm

    BS: 145+chain; CP: 135+green band; BSS: 105; WOD: 21:36 regional, chain marks all over back and shoulders. medball ghds cash out.

  • Stafford

    08/28/2013 @ 12:51 pm

    Warmup done i think it was 1 45lb plate

    Box squat. 165 with 1 chain
    Clean pull 115 with blue band

    Bulgarian squat @ 95

    Wod. 18:30 @ open

  • Stafford

    08/28/2013 @ 12:51 pm

    Warmup done i think it was 1 45lb plate

    Box squat. 165 with 1 chain
    Clean pull 115 with blue band

    Bulgarian squat @ 95

    Wod. 18:30 @ open

  • Jascha

    08/28/2013 @ 12:41 am

    Holy shit, I do have long arms!

  • Jascha

    08/28/2013 @ 12:41 am

    Holy shit, I do have long arms!

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