3 sets; no rest:
10 tire flips + jump in/out
10 sandbag push press - 50% BW" />

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Rex water ball
Wednesday December 23 2009

  • Front squat - 75% x 3 x 5
  • Snatch pull - 85% (of snatch) x 3 x 3
  • Jerk - max for day; 90% of that x 1; 80% x 2 x 2
3 sets; no rest:
10 tire flips + jump in/out
10 sandbag push press - 50% BW


Questions? Get answers here or post in comments.
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12 Comments
Kyle Pichie 1 | 2009-12-23
Hey Coach E. No tires here at the gym, should I sub with a heavy Deadlift (whats the weight of the tire?) and box jumps 24'' Box jump? Let me know if the substitution is enough weight and height wise.
Neil Scholtz 2 | 2009-12-23
M/25/76kg/178cm Frnt Sqt 105kg x 3 x 5 Snatch Pull 72kg x 3 x 3 Jerk Max 105kg; 95kg x 1; 85kg x 2 x 2 Metcon: 10 Tire Flips + jump in/out (Tire size standing upright - chest height) 10 DB Push press 2x20kg 3:40
JCW 3 | 2009-12-23
front squat- 205 lbs snatch pull- 175 lbs jerk- 260 lbs, 235, 205 10 tire flips + jump in and out (heavy tire) 10 sandbag push press 50% bw 7:02
Greg Everett 4 | 2009-12-23
Kyle - Do a deadlift at about 50-60% - accelerate up and drop from the top. Then jump OVER something rather than onto something. If you have 2 boxes or small hurdles, jump over both consecutively (in a straight line).
Ian Carver 5 | 2009-12-23
Front Squat 80% x3x5=230 Lbs Snatch Pull 90% x3x3=185 Lbs Jerk Max. Effort= 255 Lbs 90% x1= 230 Lbs 80% x2x2= 205 Lbs Made a couple bumps in percentages due to a couple of weaknesses in lifts this past weekend. Everything felt and went very nicely today.
TeddyB_SC 6 | 2009-12-23
F. Sqt 93-3x5 Sn. Pull 72-3x3 Jerk/Rack 95, missed 101 (can't drop the weight so I was probably a little cautious) 86x1, 76x2x2
Gordo 7 | 2009-12-23
Weights in pounds today Front Squat 170x3x5 Snatch pull 120x3x3 Jerk up to 195, then 180x1 160x2x2 3 times through double kettle bell clean (24kg each) + 2 20" box jumps sandbag push-press 65lb (all my medium bag would hold) 8:28 I would rather have done tire flips, but the tires are buried in snow right now...
Rice Owls Catalysts 8 | 2009-12-23
C: FS: 210 SP: 170 J: 225,190,180 E: FS: 155 SP: 115 J: 185,170,150 Dad: FS=BS:95,105,115 SP: 115 J:Shoulders dyin WOD: Due to a lack of big tires we did 10 lateral burpees and no sandbags so I did 100# bb push press, ethan did 40# db push press, dad did 30 burpee step-ups total. That wod was teh suck.
Alexander Miezin 9 | 2009-12-23
First time in nearly 2 years doing front squats. Also first time doing Snatch Pulls and Jerks. Front squat - 155 lbs. x 5,5 185 lbs. x 5 Snatch pull - 193 lbs. x 3,3,3 Jerk - Warmed up with 45 lbs. x 5, 95 lbs. x 3, 130 lbs. x 1, then working sets were 150 lbs. x 1, 170 lbs. x miss, 170 lbs. x miss, 150 lbs. x 1, 130 lbs. x 2,2 After I did: Deadlift: 2 sets of 10 of 170 lbs. and Medicine ball slams
Kimi Kanda 10 | 2009-12-24
FS: 45kg SP: 40kg J: 50/45/40kg metcon: 3 rounds DL: 60/50/50kg + jump over and back bar/step ups DBPP: 8kg
Scott Pauly 11 | 2009-12-24
43/male/200lbs Front Squat 90kg x3x5 Snatch Pull 76.5kg x3x3 Jerk Max for today 95kg: 90kgx1, 85kgx2x2 Jerk was far from pr, in fact its a little embarrassing today. Plus metcon with 100lbs in sandbag
scott craig 12 | 2009-12-25
500m row + DROM Burgener Warm Up w/ bar 2 light sets of front squats Front Squata 105kg x3x5 Snatch Pull 80kg x3x3 Jerk 80kg; 72kg; 65kg x2x2
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