2014 September 17 WOD

Posted: September 17, 2014 in Uncategorized
Strength

20 minutes to complete:
3×3 Back Squat, across
and
Deadlifts 10-8-6-4-2, climbing

Accessory Work

2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold (45/33)

Endurance – Time Permitting

3x750m Row, 1:30 Rest

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Comments
  1. Nickhayes says:

    3k prewod row 15:17/162c

    BS @ 115#
    DL @ 95/115/135/155/175

    30/30
    Rx except leg raises sub for L sits

    Postwod 3k row 14:49:165c

    Seth
    Prewod 3.2k row

    BS @ 155#
    DL @ 135/155/185/205/235

    30/30
    Rxd

    Postwod 10 min row 2,130m

  2. Allen Ervin says:

    Strength
    20 minutes to complete:
    3×3 Back Squat, across (405×1, 385×2)

    and

    Deadlifts 10-8-6-4-2, climbing (315/345/395/415/455) *should have gone heavier on all, all dl unbroken.

    Accessory Work (done)(all held for 30 sec, except L sit on rings)
    2 rounds of:
    :30 on, :30 off
    L-Sit (on rings had to break up)
    Superman Hold
    GHD Hold
    Good Morning Hold (45/33)

    Endurance – Time Permitting
    3x750m Row, 1:30 Rest
    (2:42.6 / 2:47.0 / 2:47.1)

  3. Justin Harrison says:

    3×3 BS 225# across
    Deadlifts 225/245/265/285/305 all unbroken

  4. jks says:

    BS 185#
    DL 185/205/225/245/275
    Airdyne .5 mile 1:43, 1:39 & 1:42

  5. Brian says:

    BS: 185#
    DL: 215/235/255/275/305

    Row 2X750 (2:51/3:00)

  6. Kent says:

    3 mile run @ home.

  7. MarkDGoff says:

    Back squat 205#
    185# x 10
    205# x 8
    225# x 6
    255# x 4
    275# x 2

    Accessory work and endurance

  8. Bobby says:

    BS: 285/295/285 (tried to do third set at 195, only able to get one. Repeated third set at 285)
    DL: 225/235/245/255/275
    Accessory: RX except for L-sit… Did one leg out for most of first round then brought both legs in.
    Row: 2:58/3:04/2:54

  9. Ashleigh says:

    strength: 165# LBBS (should’ve done 185#) & 165/175/195/205/225 deads

    accessory work as rx’d

  10. Cara says:

    5×3 BS @ 65#
    DL’s all @ 85#

    3x500m row w/damper on 5 – range of motion is getting shorter and shorter!

  11. Matt Z. says:

    365 LBBS
    315,335,355,375,405 DL
    Accessory work – L sit poor
    2:46,2:50,2:49 rows

  12. Tanya says:

    BS 153#
    DL 165/175/195/205/225# UB

    Accessory work:
    L-sits on paralettes rd 1 full 30 sec with both legs stretched out. rd 2 15 sec legs out, 15 sec legs pulled in
    good morning holds w/ PVC
    rests were longer than 30 sec because I was socializing 🙂 Miss my evening friends!

    bike 0.8mi x 3 2:23/2:26/2:34

  13. Brett Christensen says:

    LBBS: 305 Across
    DL: 315 * 10/335 * 8/355 * 6/375 * 4/395 * 2
    The set of 10 & 8 were unbroken TNG the 6/4/2 towards the end I had to reset at the bottom, but kept my hands on the bar. Quick reset to neutral spine and go.
    Accessory Work: Everything Rx’d but L-sits had to bring the knees in on that and my feet touched the ground a couple times.
    Row: 2:39/2:43.4/2:43.3
    4 * 400m runs: 1:5ish/1:4ish/1:3ish/1:3ish

  14. Jennie says:

    175/195/195
    LBBS
    (Leg bone/knee really giving me trouble)

    165/175/190/205/225 DL

    Out of time.

  15. Bo says:

    BS 365/385/405 most volume I have done in a while felt great.
    DL 275/295/315/325/335 easing back into these guys.
    Accessory: broke on 2nd L sit
    Row: 2:36/2:39/2:41

  16. Megan says:

    4 RDs not for time of
    200 meter run
    5 strict HSPUS to small blue ab mat

    Rd 1 and 2 unbroken hspu
    Rd 3 3 /2
    Rd4 2/ 1/1/1

    Worked on snatch form for a few mins with 33#

  17. jkeel 40/5'9/175ish says:

    3×3 BS 305# across
    Snatch grip DL 135×10/185×8/225×6/275×4/315×2

    Ninja WOD

    2 RFQ
    25 ft Hip shoot
    25 ft Walking plank

    For Time:
    10 MU’s
    50 DU’s
    6 rolling pistols
    8 MU’s
    40 DU’s
    4 rolling pistols
    6 MU’s
    30 DU’s
    2 rolling pistols

    8:45

  18. MarkDGoff says:

    19:36

    Worked on HSPU strict and free standing

  19. Shea says:

    Done Thurs 9/17 @ 8:30
    HBBS @ 143#
    DL @ 143/153/163/173/188
    Accessory work done

  20. Marcia Jo says:

    DL at 95/105/125/135/155
    Accessory work done
    (can’t remember LBBS weight)

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