10.11.11 WOD

by Jeff, Coach on October 10, 2011 · 11 comments

Practice the Hollow Body Position


Accumulate 3 Minutes of Hollow Rocking

AMURAP (As Many UNBROKEN Reps as Possible) in 20 Minutes of:
10 Power Cleans - 135/95
3 Muscle-Ups
10 Push-Jerk - 135/95
3 Muscle-Ups

Power Cleans are “touch and go.” If you drop the weight before completing 10 Power Cleans or 10 Push-Jerks, immediately move on the Muscle-Ups without completing your remaining reps of that exercise. You must complete all 3 Muscle-Ups (broken or unbroken) before moving back to the barbell. Record your total number of Power Cleans and Push-Jerks for score.

Round 1:
10 Power Cleans
3 Muscle-Ups*
8 Push-Jerk
3 Muscle-Ups*

*Muscle-Up modification is 3x Pull-Ups (no dips today).

Round 2:
6 Power Cleans
3 Muscle-Ups
6 Push-Jerk
3 Muscle-Ups

Score = 10+8+6+6= 30

Tip of the Day: Choose your weight wisely…

{ 11 comments… read them below or add one }

Ian October 10, 2011 at 10:52 pm

Anyone interested in a log books? A few of us have talked about picking up another of the ones we have been using. You can see them here: https://www.nationsprint.com/clients/sportjournals/img/WODBOOK_STANDARD.large.jpg
They are $15+shipping unless we can get 25 people in for them then Jeff could get snazzy pearl district ones for $13+shipping each.
Right now I know the following people are interested: Me, Pam, Rome, Aneel

Hoops October 11, 2011 at 6:29 am

So I should go up in weight so I don’t max every set?

Jeff, Coach October 11, 2011 at 8:42 am

Hoop-a-Loop! I’d say just max out every set, and make sure to let me know how that goes after the 3rd round. If you have to sub a 135lb Goat for the barbell, that is perfectly acceptable.

Jeff, Coach October 11, 2011 at 8:44 am


I’ll see if I can’t be productive today during my mid-day break and print out a sign-up sheet at the gym for:

1) T-Shirts
2) Log Books
3) Hood to Coast (Jenny)

50% chance I end up taking a nap instead…

Jenny October 11, 2011 at 11:00 am

I want a wod book!!! and one for skylar too!

Jeff, thanks for the fabulous modified wod today!!!

Hoops October 11, 2011 at 11:14 am

Used the 135 lb sheep. Couldn’t keep track of the reps per set or the number of sets overall, but I ended up with 111 total. It was something like: 10/10, 5/10, 5/10, and then that for a while, and then 5/8, 5/8 for however long until 111 after 20 minutes at which point I believe both of my wrists were dislocated and I now have developed arthritis. Haven’t done a power clean in probably a year and a half. At this point you may be asking yourself, can Hoops do muscleups? The answer is no. However, I did force on of my Marines to do it with me to make myself feel better. He used 65#s. Hahaaaa haha.

On that note, our team actually re-located off of the police station to a British base that has basically a full CF gym, even has C2 rowers and full set of Rogue bumper plates. Everything is in Kilograms so its very confusing but I think I can make do. So now I can embarass myself with your WODs when I get a few minutes at the end of the day.

Ned October 11, 2011 at 11:27 am

Ian. I would like one. Dunc, I want a T-Shirt also. But thats a “NO” for hood to coast. Sorry Jenny

Lauren October 11, 2011 at 1:10 pm

I’m in for a log book

Jenny October 11, 2011 at 5:38 pm

boo Ned!! okay, i forgive you :)

Christian October 12, 2011 at 8:25 am

Im in for a log book

Duncan October 12, 2011 at 9:17 am

A #65 sheep doesn’t sound very easy to me. Why did you re-locate? Did you throw a party while on double secret probation and get kicked out? Hopefully they don’t make you move back and force you to live with the goats.

Stay safe.


p.s. Did I just compare myself to a goat?

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