Tuesday, September 8th 2015
There’s no better way to close summer than with an awesome Hero WOD on a beautiful Labor Day. Thanks to everyone who came out, worked hard and supported each other in a big way.
Now it’s time to shift our attention to the next big event…
We will be announcing each of the three workouts each of the next few nights (not necessarily in order of events)… INCLUDING TONIGHT!
DRUMROLL PLEASE…
WORKOUT 2: Clean and Jerk Ladder
Men’s RX
135 – 155 – 175 – 195 –205 – 215 – 225 – 235
Men’s Scaled
95 – 115 – 135 – 155 – 175 – 185 – 195 – 205
Female Scaled
55 – 65 – 75 – 85 – 95 – 105 – 115 – 125
Female RX
75 – 85 – 95 – 105 – 115 – 125 – 135 – 145
Athletes will take the bar from the floor and perform a Clean and Jerk. 1 Point will be given for the Clean and 1 point will be given for the Jerk.
Athletes will enter the ladder every minute – having 50 seconds to make their lift and a 10 second transition time. Athletes must complete their lifts in the time allotted.
If an athlete misses an attempt or is NO Repped they may try again as long as they have time, but they must successfully complete the Clean AND the Jerk to move on. Successful movements must be fully completed before the timer beeps.
Successful Cleans must travel from the floor to the shoulders and be held in control in the front rack position, elbows in front of the bar, knees and hips fully extended. Successful Jerks must then travel from the shoulder to be held in control in a full lockout position overhead in line with the shoulders, hips and feet. Split jerk is acceptable as long as the feet come together and control is shown before the weight is lowered.
Slight press-out will be tolerated. If you are fighting for control at the top of your lift and you take a step to control the bar that will be acceptable as long as you do show control before bringing the weight back down. Contact with the head will result in a No Rep. If you miss a Jerk attempt and return the bar to your shoulders you may try again without having to return the bar to the floor.
If you complete the ladder then you have earned the highest score for this event. 1 Point credit will be given for Clean, but to advance you must complete the Clean AND Jerk.
After you last attempt, you will proceed to a “tie breaker” round (in case of a tie) of max clean and jerks for ONE MINUTE at the following weights:
135lb RX Men
95lb Scaled Men
75lb RX Women
55lb Scaled Women
STRENGTH WOD
Overhead Squats 7/7/7/7
**Try to hit the same weight you used for 5 across last week**
(Between each set spend 1 minute mobilizing for next set)
WOD
“Half Cindy” (10 min AMRAP)
5 Pull ups
10 Push ups
15 Air Squats
The morning crew rocking some WallBalls in Friday’s Partner WOD…
We push each other to do our best and we cheer each other on for every workout. Some members have encouraged me not to give up on skills that are are hard for me, like double unders and the elusive kipping pull-ups. I also love is that even though we see each other’s scores each day, we don’t view the WODs as a competition. As much as I want to PR and see myself on the top of the whiteboard, I want to see everyone else do well on the whiteboard too.
