2014 September 24 WOD

Posted: September 24, 2014 in Uncategorized
Strength

10-8-6-4-2 Front Squats

Metcon

50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

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Comments
  1. Nickhayes says:

    Prewod 3k row 15:22/161c

    Front squat
    6-8-6-4-2
    85/65/75/85/95

    Postwod 3k row 14:22/169c

    Seth
    Prewod 3200m row

    Fs
    135#

    1/2 reps on Metcon
    15# ball
    8:47

    Postwod 1 mike run

  2. Allen Ervin says:

    Strength
    10-8-6-4-2 Front Squats

    225 / 245 / 275 / 315 / 345

    Metcon: ( 17:12 #20lb wall ball) * legs and shoulders shot after deadlift/hspu wod w Brett/Sam and Megan

    50-40-30-20-10 Wall Balls
    100-80-60-40-20 Double unders

    • Allen Ervin says:

      1. Snatch (done sept 25th 2014)

      EMOMx15
      3 rounds of:
      min 1 – 60# under 1RM ( @185 rd1/2/3 done)
      min 2 – 50# under 1RM ( @195 rd 1/2/3 done)
      min 3 – 40# under 1RM ( @ 205 rd11/2/3 done)
      min 4 – 30# under 1RM ( @ 215 rd 1/2/failed on 3)
      min 5 – 20# under 1RM ( @ 225 rd 1/2/failed on 3)

  3. jks says:

    FS 115/125/135/145/155
    21:33 Metcon 15#WB
    50DUs/100SUs, 40DUs/80SUs, 10DUs/20SUs+40WK, 40WK & 20 WK
    Rnds 1-5 6:04/13:25/18:01/20:37/21:33

  4. Kent says:

    FS: 95 first 5 of 10, 75 second 5 of 10/ 75/75/95/95

    16:32
    got confused and matched wall balls and Wall kicks at 100 and 80, then finished out Wall kicks sets.
    WB 10# until the last 60, then 4#.

    Worked Shoulder Mobility plus one set of RR’s

  5. Justin Harrison says:

    FS 155/165/185/205/215

    Metcon 16:50 20# wall balls and wall kicks

  6. Jesse G says:

    FS 115/135/155/175/195

    WOD: Did “Death By Power Clean” from yesterday
    11 rounds at 125# in 11:01

  7. MarkDGoff says:

    Metcon 17:15
    20# WB DU/SU

    10 @ 115#
    8 @ 125#
    6 @ 135#
    4 @ 155#
    2 @ 185#
    1 @ 205# just because it felt good today

  8. Sara M. says:

    Strength
    10-8-6-4-2 Front Squats
    85/85/85/90/95

    Metcon (scaled)
    25-20-15-10-5 Wall Balls
    50-40-30-20-10 Double Unders
    13:01

    Following Coach Jennie’s advice and continuing to scale WODs due to being out for 2 weeks straight (& being sporadic in August). Trying to get this bicep/pec muscle back in shape! (Could have RX double unders, but didn’t even think to do 100-80-60… Since I was halving the wall balls. I just halved the whole thing. Lol oops😏)

    Quads = 🔥🔥🔥😲

  9. Dave says:

    FS 65/75/85/115/155
    WOD 20:15 14# WB, SU

  10. Brett Christensen says:

    FS: 185/205/225/245/275
    WOD: 16:11 Rxd

  11. Cara says:

    14:06 scaled

    WB 10# 25/20/15/10/5
    Dubs 50/40/30/20/10

    Had to stop lots to breathe! 😁

  12. Ashleigh says:

    strength: LBBS 115/125/135/145/155

    WOD: 17:58 rx’d

    post-WOD run

  13. Luke says:

    FS – 225/245/265/285/305
    Sloppy, first time without oly shoes in a while

    Metcon- 12:59

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

    165 x 10
    185 x 8
    205 x 6
    225 x 4
    295 x 2 (I think that is a 2 rep PR)

    Metcon: 16:07 rx’d

  15. Bobby says:

    FS: 135×10/145×8/165×6/185×4/205×2 did extra 2 reps at 225 at the end, felt good, should have done all FS today heavier.

    WOD: 16:14 RX’d

  16. Megan says:

    17:58 RXd
    Extreme muscle fatigue from last night wall ball felt sooooo heavy

  17. Lucas Holland says:

    Front Squats
    10-@185
    8-@205
    6@225
    4@245
    2@275
    Metcon-14:49 rx
    post wod 15 min emom 3rds of snatchs
    1 min@105
    2min@115
    3min@125
    4min@135
    5min@145

  18. MarkDGoff says:

    Strength 8:05
    155# BP
    225# DL
    PU/RD

    endurance
    run 200
    :51 :50 :47
    :49 :46 :48

    row
    1:05 1:07 1:09
    1:10 1:11 1:11

  19. Matt Z. says:

    WB/DU in 13:20 on 9/27

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