Sore & Explosive

August 21, 2013
By : Retta

Warm Up
400m run
25 jumping barbell squats

Strength
High Bar Squat with bands
3-2-1-1-1-2-3

* with wave loading sets like this your body is often primed for more weight on the way back up after the singles. Try and exceed your 2 rep and 3 rep on the way up if you can.

Clean Rack Support
3 holds at 3-5 seconds @ 100 – 120% of your 1RM Front Squat

The bar should be set at a height just below the athlete’s shoulders. Lift the bar straight up from the rack and step out as if you were going to front squat the weight. Hold the torso tightly for 3-5 seconds and then walk the weight back in.

Barbell Step Ups
3×8 on each leg

*Drive through the mid-foot and keep the chest up.

WOD – 10 minute time cap
3 Rounds of
10 Squat Cleans
15 Box Jumps (30/24); Full Stand

Games (185/135)
Regional (155/105)
Open (135/95)

24 Comments

Heather

08/22/2013 @ 12:27 am

Warmup: Done
High Bar: worked up to 165 with red bands. These were challenging! We went out too heavy on the first few sets.

Front Rack walkout: 215#

Step ups: 45-55-65

Wod: 7:22 open
Heather

08/22/2013 @ 12:27 am

Warmup: Done
High Bar: worked up to 165 with red bands. These were challenging! We went out too heavy on the first few sets.

Front Rack walkout: 215#

Step ups: 45-55-65

Wod: 7:22 open
M.Rod

08/21/2013 @ 11:51 pm

Hitting PR once again!
Warm up: done
Strenth: up to 295# PR red band
Front squat hold: up to 315#
Wod:10:00 10 box jumps when time expired open
M.Rod

08/21/2013 @ 11:51 pm

Hitting PR once again!
Warm up: done
Strenth: up to 295# PR red band
Front squat hold: up to 315#
Wod:10:00 10 box jumps when time expired open
Biscoe

08/21/2013 @ 11:08 pm

HBBS w Double Looped Blue Band on 2 bells – up to 365#
Clean Rack Support: N/A (Retta had me warm up too much….)
BB Step Ups: 65
WOD: 9:15 @ Open

Need to start making 6 am class again and stop hitting the snooze button…
Biscoe

08/21/2013 @ 11:08 pm

HBBS w Double Looped Blue Band on 2 bells – up to 365#
Clean Rack Support: N/A (Retta had me warm up too much….)
BB Step Ups: 65
WOD: 9:15 @ Open

Need to start making 6 am class again and stop hitting the snooze button…
Dan Moreno

08/21/2013 @ 10:13 pm

Back Squat – Double Looped Blue Bands – up to #315
Walk out Rack – up to #335
Step ups – up to #85 lbs
WOD: 9:17 Games
Dan Moreno

08/21/2013 @ 10:13 pm

Back Squat – Double Looped Blue Bands – up to #315
Walk out Rack – up to #335
Step ups – up to #85 lbs
WOD: 9:17 Games
Goose

08/21/2013 @ 8:43 pm

up to 325 squats with double wrapped blue band and red band.
315 on the walk outs
up to 125 on the step ups
845 games on the WOD…last round was brutal after everything else.
- Mike Brown
  
  08/22/2013 @ 12:13 am
  
  absolute animal
Goose

08/21/2013 @ 8:43 pm

up to 325 squats with double wrapped blue band and red band.
315 on the walk outs
up to 125 on the step ups
845 games on the WOD…last round was brutal after everything else.
- Mike Brown
  
  08/22/2013 @ 12:13 am
  
  absolute animal
McGuire

08/21/2013 @ 6:02 pm

Banded squats: up to 315#
Clean rack support: 335#
BB step ups: 105#

Wod: 8:16 @ Reg
McGuire

08/21/2013 @ 6:02 pm

Banded squats: up to 315#
Clean rack support: 335#
BB step ups: 105#

Wod: 8:16 @ Reg
Patilac

08/21/2013 @ 5:43 pm

Did this at work today.
No dropping bars no box.
Banded sqts up to 275
Step ups (to a bench) up to 135
Wod 9:08 games (bj is a ledge about 3 inches wide kind of tricky)
Patilac

08/21/2013 @ 5:43 pm

Did this at work today.
No dropping bars no box.
Banded sqts up to 275
Step ups (to a bench) up to 135
Wod 9:08 games (bj is a ledge about 3 inches wide kind of tricky)
Kara

08/21/2013 @ 5:27 pm

HBBS: 150# w/ red bands on kb
Front rack hold: 195#
BB step up: 65#
Wod 9:38 @ open. Squat cleans were tough for me. My elbows sank as I got tired making it harder than it needed to be. Something to work on for sure!
Kara

08/21/2013 @ 5:27 pm

HBBS: 150# w/ red bands on kb
Front rack hold: 195#
BB step up: 65#
Wod 9:38 @ open. Squat cleans were tough for me. My elbows sank as I got tired making it harder than it needed to be. Something to work on for sure!
Petra

08/21/2013 @ 3:04 pm

Watching both Gills kill the WOD with speed/strength was pretty impressive!

HBBS: 145# + red bands
Clean Rack Support: 175#
BB Step Ups: 65#
WOD: 8:34 @ Open
Petra

08/21/2013 @ 3:04 pm

Watching both Gills kill the WOD with speed/strength was pretty impressive!

HBBS: 145# + red bands
Clean Rack Support: 175#
BB Step Ups: 65#
WOD: 8:34 @ Open
DePrizio

08/21/2013 @ 2:25 pm

HBBS w Double Looped Blue Band on 2 bells
175-190-210-225-225-195-185
Clean Rack Support: 275,295,295
BB Step Ups: 65-75-75
WOD: Regionals. DNF- 2+8

Cashout- 7:29
30-cals row, 300m 60lb sandbag run
20cals row, 200m 60lb sandbag run
10cals row, 100m 60lb sandbag run
DePrizio

08/21/2013 @ 2:25 pm

HBBS w Double Looped Blue Band on 2 bells
175-190-210-225-225-195-185
Clean Rack Support: 275,295,295
BB Step Ups: 65-75-75
WOD: Regionals. DNF- 2+8

Cashout- 7:29
30-cals row, 300m 60lb sandbag run
20cals row, 200m 60lb sandbag run
10cals row, 100m 60lb sandbag run
Rios

08/21/2013 @ 1:25 pm

Warm Up: Done
Strength: worked up to 215; first time doing banded squats; it’s awesome/terrible
Clean Rack Support: 225 — 245
BB Step Ups: these were tough even without weight — 45 / 75 / 55
WOD: not a good showing/hams fried — didn’t finish in time — 72/75 reps — 95# squat cleans / 30″ box jump
Rios

08/21/2013 @ 1:25 pm

Warm Up: Done
Strength: worked up to 215; first time doing banded squats; it’s awesome/terrible
Clean Rack Support: 225 — 245
BB Step Ups: these were tough even without weight — 45 / 75 / 55
WOD: not a good showing/hams fried — didn’t finish in time — 72/75 reps — 95# squat cleans / 30″ box jump