Strength/Skill Work: Shoulder Press
WOD
Every minute on the minute for 20 minutes:
3 Power Cleans
6 Push-ups
12 Squats
If you are unable to complete the work within the minute take a full minute to rest. When you jump back in keep the power cleans the same (3 reps) and subtract one rep from the push-ups and two reps from the squats. Continue this pattern until the 20 minutes has expired. Post total squats completed to comments. Highest score possible = 240 squats. (See example below announcements.)
Announcements
We will be having regularly scheduled classes over the holiday weekend.
Also, for those of you that will be in town this weekend try to swing by the gym on Saturday morning around 10:45 am. Our own Chad Caden is attempting to improve his kettlebell Secret Service Snatch Test. He has a previous best of 231 reps in 10 minutes with the 24kg/52lbs bell and is looking to up it to 260 reps! Read more about this test here. The more we can bring in to cheer him on the better! That is this Saturday at 10:45am.
Please remember to wear Red on Fridays for Project Red Shirt!
WOD Example:
In the first minute Corey completes 3 power cleans, 6 push-ups and 11 squats. He takes the second minute to rest. In the 3rd and 4th minute he completes 3 power cleans, 5 push-ups and 10 squats. In the 5th minute he only gets to the 8th squat. He takes the 6th minute to rest. In the 7th minute he begins his new rep scheme of 3 power cleans, 4 push-ups, 8 squats and is able to complete this through the 10th minute when he only completes 7 squats. He rests for minute 11 and in minute 12 begins again this time completing 3 power cleans, 3 push-ups and 6 squats. He makes it through these reps until the 16th minute during which he is unable to complete is 3 push-ups . He rests for the 17th minute and jumps back in during minute 18 with his new reps scheme of 3 power cleans, 2 push-ups and 4 squats. He is able to complete this until the 20 minutes expired. ( If needed the last rep scheme would be 3 Power cleans, 1 push-up and 2 squats. ) Below is Corey’s score based on the number of squats completed each minute. (“R” denotes his minutes of rest.)
11+R+10+10+8+R+8+8+8+7+R+6+6+6+6+0+R+4+4+4=106 total squats
It’s been a long night at work and I am still far from home and bed but shoulder presses will definately lure me in tomorrow. I may even stay for the WOD. Hehe.
What??? Is this a test of our mental fitness?
This WOD could be named “20 minutes in hell”. Haha. I can’ wait to take this one on since I’ll be up close and personal with my arch nemesis, the squat.
150 squats.
120 squats in 10 minutes of rounds (I’ll call mine “half fool chief”). 65 lbs on the power cleans. Hey! I’m still rehabbing.
Name Total squats Power clean Wght Toes/Knees Shoulder Press
Dan T 240 105 T 105X2
Brooke D. 216 38 K 48X3
Matt 240 65 T 65X5
Shannon 240 75 T 2x5x80lbs
Heather 206 38 K 38X5
Ed 232 102 T 98X3
Charley 214 80 T 85X5
Kat 240 48 K 48X5
Red 144 75 T 109X5
KK 240 105 T 111X5 PR 116X3 PR
Carolyn 214 38 K 28X2
Amanda 188 48 T 63X1
MCK 240 62 Half/Half 58X1
J$ 240 75 T W/S
K Nery 240 75 T
Steven 240 89 T 99X5
Kate VW 188 65 K 65X1
Jen S. 174 42 K 60X1
Daniel T. 154 135 T 155X1
Anne 240 42lbs, 5@35lbs R arm sit-ups R arm 4x5x30lbs
Jess 166 38 K 4x5x33lbs
Heather J. 76 31 K 5x5x36lbs
Brian 170 105 T WS 5x5x75lbs
E Hake 240 70 T WS 52x5x70lbs
Elin 173 95 T WS 2x5x75lbs
112 and push ups from the toes. This was an AWESOME WOD! I hope to get all 240 next time!
I both love and hate Katie Nery for making me do all 240 squats.