For time:
200 DL (1 partner at a time) (185/135)
200 Pull Ups (partner may help)
200 Box jumps 20ʺ (other partner holds push up position)
200 Power Cleans (1partner a time) (135/95)
20 Sliders 20' (Switch every 20')
can't do less than 25reps at a time.
Time Cap = 45 min
*Post partner, time and weights to comments
Coaches Corner- What tips would you give to this lifter? Click here to watch the video- post tips in comments
Games Class:
1. Snatch complex- Power Snatch + Squat Snatch- work up to heaviest load
*this should be completed before 7pm
2. Thruster- 1RM from a rack
3. Bigger "Snake Bite"
21-15-9
Squat Snatch 115/80#
C2B
4. 5 RFT
5 Bench - heavy across
300 m row
*3 min rest between rds
36 comments:
Were do I begin, butt back, straighten back, shoulders back, heals down, don't yank bar, am I missing anything?
Partnered with Nina
DL-115
Clean-75
Finished DL, PU, BJ and 17 cleans. Highly suggest warming up the shoulders, hammies and some major calf smash before this one..
Never thought I'd have a perfect opportunity to brag of my dancing on stage with these guys to this song at SU in the mid 90's. Jealous Jess?! :)
This WOD was...interesting ha. Partnered with Bernadette 65#/jpu/16"/35# made it to 7 sliders. I think that if you want to get to the end of this one you have to scale the weights down; esp if you're not solid with pull-ups. Thet were the hardest to hold on to. Otherwise it's just a very very large chipper! Y'all have to show up though - just think how sad you're making someone else if you don't! :)
Extremely impressive Shanna.
Matt H. you are on the right track! Anyone else have anything to add?
Nice work Julia! We almost got there....kind of! I agree the pullups sucked up the time. Sliders were fun - never did them before.
Wow! That changed a bit overnight! Not if for the better or worse.
Worked with Nick this morning. We finished in 44?? I don't even know. Was extremely hard and I still don't feel 100%. Nick was awesome and took a lot of the reps, thank god.
I used 135 and 80. He used 185 and 135.
Great work this morning all around. This was brutal. We added a little time for you evening folks, so don't worry you'll get to do it all :)
Great piece of advice Julia B, scale appropriately on those cleans too, that is the bulk of the wod.
Erica, you and Nik were 44:51 and Missy K and Cassandra were 44:56.
Go get it!
oh and Shanna, you kill me :) you should write a book! You and Erica can go in together on it about all of your fun facts that nobody knows!
Partnered with Terry M, great partner. We capped out - 45mins at 9 sliders.
DL-165
JPU
16" Box
Hang Clean - 135
9 - Sliders.
This was a tough one but everyone stayed on it. Great job to all in the 5:00 group....
113lb dead lift
63lb power clean
42:20 total time
Worked with Stacy- great job!
finished at 8 sliders with Erik P. i am still a little bit high from that workout. 95 lb deads and 65 lb cleans.
Partnered with Julia M. who worked her tail off and never gave up. We got to 8 slides. DL 145, PC 95. The first couple cleans felt very heavy.
I worked with Karen N.
43:53
Me: 170# dl 80# pc
Karen: 80# dl 30# pc
Great work Karen
Good times tonight.
Partnered with Mike D.
DL- 60#
Clean - right 10# DB
Got to 12 sliders/duck walks
Note to self: don't wipe out on the first three parts of the WOD...makes it rough.
It was so fun having my little (big) girl as a partner!! You rock Brynne!!
38:11
85#/55#
we both mixed reg and jpu's (mostly jumping)
5ers did this WOD Nascar Style- we could not do more than 25 reps at a time and could only use one bar.
Jessica was my studly partner
we capped out - +13 sliders - RX
Great work Apex....you are all qualified to work in a pit crew!
Worked with BDD, 41:20
I did approx half of my pu's jumping.
75#, 45# probably should have gone heavier but was able to move that weight pretty well.
Used a 16in box.
Thanks for giving us 2 bars, Josh!
Great work, Dave
Games: slowly working back up to 100% from this past weekend
85lb snatch complex-power snatch was the limiting factor, couldn't get under it
115# thruster
9:39 with 45lbs...hard to hold on to the bar after today's wod with all the pull-ups
20:03 with 70lbs
Games Class:
Snatch Complex: 145#
Thruster: 175# Shoulders were tight from the weekend
Snake Bite: 11:31 85# That was rough
19:01 155# Felt good went unbroken on presses
Partnered up w Teresa for this one and thank God she is a machine.
Time was 43:52 you'll have to check her post for the weights cause I'm not too sure.
I think 165/135 dl
95/ 95 cleans for a 100 then 75/75 for a 100
Just happy we pushed it and finished.
Thanks Teresa that was a good one
Partnered w/ Cassandra
95# DL 55# PC
44:56
Great job girl - thanks for doing those extra box jumps:)
You got the numbers right, T Irv! You're a great partner, not afraid to work! And glad I didn't fling any barbells at you this time.
Haha,I'm glad to. I may even forget those other close calls do to the great work tonight. Thanks again T
I was partnered up with Zach, and we rocked it!!
40:29, my weights were 75# DL and 45# PC
Box jumps were my true weakness, thankful Zach was able to take on extra ones for us. :) I was also grateful for his support on the sliders... They sucked.
Thanks Wags, for letting us set our own bars!!
Worked with Bekah "the Machine" Bussom, 41:20
145# deadlift
Did all but 3 of my pullups jumping, just didnt have the grip from all of the C2B pullups last week. JPU's really killed my legs for the box jumps
20" box jumps, could only manage 10 at a time, while Bekah was rep'n out 15-20.
95# cleans. Grip and forearms were shot, could manage only 5's after the first few rounds of ten.
Sliders, were not going to talk about the sliders.
Great work Bekah!
41:16 with partner Lenny 135# DL / 95# PC / kipping PU / 20" BJ . Lenny is a hard worker and I was honored to be his partner.
Emily and Amber-
31:03
55#dl, j.pu, 35#clean
Oh my gosh Tanya and I just did in garage 38:38! had to use a card box box lid for sliders:) Gotta love CF.
Awesome wod and so proud of everyone that showed up to take on that mess of a workout. Enjoy your nights rest after that! Until tomorrow....Night Night.
Winter Combine wods will be posted Wed afternoon stay tuned:)
Great job Team Wagner - you guys rock!!
It was a crazy WOD! Pete....great job partner :-)
DL 75
PC 45
JPU
I was with Mrs. Nen, only thing i want to add is she definitely picked up slack for me on the pull ups and cleans. I am definitely feeling this one today.
Games
85 Snatch complex - I feel very unstable at the bottom squat snatch, power snatch was fine.. I need to work snatch balance!
145 Thruster
10:17 ish Snake bite - 65 lb snatch, regular pullups - I was able to do sets of 3 pull ups everytime and they felt higher than normal.. really thought about getting my hips up and seemed to help.. Now just gotta get my chest to the damn bar!
Jessica helped me big time on the snatch in that little WOD.. definitely improved once I did what she was saying :) Thank you!
Partnered with Lora & Freed for 300/30 on all of the movements. Freed and I went 115# on DL and 65# on Power Cleans. As a team we were only 9 sliders shy of finishing!
Games Class:
1. Snatch @ 115#, as usual I struggle with hitting the squat.
2. Thruster @ 155#
3. 16:30(?) @ 65#
4. 19:40(?) @ 95#
I was a complete head case during games and struggled on everything. Kudos to Jess, LaRynn, Nina, and Austin for keeping me motivated!
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