2014 September 22 WOD

Posted: September 22, 2014 in Uncategorized

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Congrats to our 1st time 5K racers!

Metcon

30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

Strength

5×5 Back Squats, across

Additional Work – Time Permitting

EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

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Comments
  1. Nickhayes says:

    Prewod 3k row 15:18/162c

    19:53
    Small band pull-ups
    4@95#
    26@85#

    4×5 back squats
    85,95,115,135

    Postwod 2k row 10:07/109c

    Seth
    Prewod 3k row

    18:20
    15 small band c2b
    45 small band pull-ups
    95#

    4×5 back squats
    185#

    Postwod 2k row

  2. bigdolan says:

    29:13
    15 heavy band pu
    15 flat ring rows
    Ran 400
    135 ohs
    Ran and walked 800
    135 ohs
    Walked 400
    8 heavy band pu
    22 ring rows

    Squats 225×5
    315×5
    Out if time…..,,, and energy

  3. Jesse G says:

    19:09
    Row instead of run (sore ankle)
    75# OHS
    C2B pull-ups for 1st round of 30
    Regular kipping pull-ups for 2nd round of 30

    No time for extra work today

  4. Scott Gatlin says:

    Metcon 21:23 scaled. Chin over bar pu, front squats @ 115#.

  5. Brian says:

    Metcon: 18:58
    pu – half kipping, half strict w/small band (only about 5-10 c2b)
    ohs – 95#

    Back Squats: 185#

  6. John Phillips says:

    20:55

    Ring Rows, 65 lbs overhead squat

    Back Squats: 135 lbs

  7. Robert says:

    22:20 at 115# w/ band assisted C2B.

  8. Shea says:

    I had no intention on wodding today-had Will w/me so since it had a running component & I had the stroller I thought I would try it.
    22:07
    45 C2b & 15 kipping (the kipping were all done in the 1st set of 30)
    63# FS–all unbroken (went light so I could go faster)
    5×5 BS @ 123#

  9. Tanya says:

    Ha Shea I think Will was glad u did ! & He is so motivating 🙂

    My sore hips had no intentions of me wodding but I decided the weather is too great to pass up so I popped ibuprofen & went for it.
    @1230
    18:46
    C2B x14, Kip x2, RR x14
    63# OHS
    C2B x10, Kip x10, RR X5

  10. Tanya says:

    Oops 2nd set PU was RRx10 not 5

  11. Joy says:

    20:13
    OHS: 22#
    Chest2B pullups: RRs
    Ran the 400 meters/Row 800 meters

    Back Squat 5×5: 55#

  12. MarkDGoff says:

    18:06 75# OHS and pull-ups

    215# x 1 , 185# x 4 Front Squats

  13. Ashleigh says:

    WOD: 20:12; 75#, all C2B except last 15 were chin over

    strength: 135# LBBS

  14. jks says:

    25:09 75# OHS
    1st 30 PUs kipping…most didn’t make chin to bar
    2nd 10 kipping PUs…better + 20 ring rows
    LBBS all at 175#

  15. JKB says:

    Metcon in 23:07
    15 chin to bar(green band) + 15 RR
    Run 400m
    15 FS @63lbs
    Run 800m
    15 FS @63lbs
    Run 400m
    15 chin to bar(green band) + 15 RR

    Strength: 5×5 BS @63lbs

  16. Luke says:

    17:47

    HBBS – 225/275/295/315/315

    Tng snatch at 115
    Mu – 3/1/2/2/2

  17. Wilks says:

    22:19 RX
    225# x 1
    185# x 4

  18. Brett Christensen says:

    1.) WOD: 15:36 Rx’d
    8/7 for the 1st set of OHS 10/5 for the 2nd
    2.) LBBS: 285 Across
    3.) EMOM: Snatches @ 115 MUs: 3/2/2/2/2
    4.) Snatch work: all done @ 185lbs
    A. 5 sets of 1 Snatch Pull at 1RM Snatch weight
    B. 5 sets of 2 Snatch Deads at 1RM Snatch weight
    C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight

  19. Matt Z. says:

    14:00
    335 LBBS
    Only got 10 MUs
    135 TNG squat snatch

  20. Bo says:

    13:36 RX
    345 BS
    135 snatch and 5 MU 10 EMOM

  21. Stephani says:

    20.10 (ring rows, front squats 55)
    #55 front squat
    #55 back squat
    Bar cleans
    Dips ring rows
    Ring rows

  22. Tim C says:

    WOD: 19:26, 45# on OHS, box pull ups.
    FS 135, 155 x 4

  23. Allen Ervin says:

    Done on sept 23,2014

    2015 REGIONAL ATHLETES

    1. Snatch (all @245)
    A. 5 sets of 1 Snatch Pull at 1RM Snatch weight
    B. 5 sets of 2 Snatch Deads at 1RM Snatch weight
    C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight

    3. EMOMx10 (all unbroken)
    Odd: 3 TnG Squat Snatch, 60% of 1RM (@155)
    Even: 5 Muscle ups

  24. Megan says:

    Run 400
    15 OHS with PVC
    Run 800
    15 OHS w PVC
    Run 400

    Light and easy

  25. Kim says:

    @~22:32
    20 C2B PU/10RR
    53# OHS
    30 C2B PU

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