2014 September 25 WOD

Posted: September 25, 2014 in Uncategorized
Strength/Metcon

5-4-3-2-1
Deadlifts (335/235)
Bench Press (225/155)
Muscle ups

Endurance

2 rounds for time:
3x200m Run, rest twice as long as run
3x300m Row, rest twice as long as row

**We will be running on a continuous clock today. You may start on either portion of the workout, depending on your goals and priorities and complete as much of your 2nd choice as possible before time is up.

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Comments
  1. Nickhayes says:

    Prewod 3k row 15:32/160c

    Total time 30:00
    Strength
    6:14
    185/135/pull-ups
    Runs
    :53/:44/:53
    Rows
    1:13/1:11/1:15
    Runs
    :58/:57/:57

    Nik
    Total time 24:24
    8:30
    185/135/jumping muscle ups
    Runs
    :55/:55/:50
    Rows
    1:04/1:04/1:04

    Seth
    Prewod 3k row

    Total time 31:33
    185/155/jumping muscle ups
    1 min rest between runs and rows

  2. bigdolan says:

    Row 55,58,58

    5,4,3,2,1
    335 DL
    225 bp
    Banded (large) pu
    Ring dips

    200 run
    58,55,56

  3. Brian says:

    15:49
    BP: 135# for rounds of 5 & 4; bench press fatigued quickly and moved down to 125# for the rest
    DL: 275#
    Sm Band Bar Muscle Ups

    200m Run: .41, .41, .40
    300m Row: 1.05, 1.07, 1.04
    200m Run: .47, .46, .39

  4. Jeff B says:

    DL: 225×5/245×4/275×3/295×2/315×1
    BP: 225×5/225×4/245×3/245×2/265×2
    MU:(scaled)
    strict chest to bar x 5
    Chest to Ring Pull ups x4/3/2/2

    200m run x 3 x 4 rounds
    (W/2xs the rest as the run time)
    :39/:39/:40
    :41/:41/:39
    :41/:40/:40
    :41/:40/:37

  5. Tanya says:

    strength/metcom 19:14
    DL 183#
    BP: 93#
    MU: 1 sm band bar MU each round (along w/ a few fails) & C2B/RD (toe assist with 5) 1:1

    endurance
    run 200m 0:51, 0:49, 0:47
    bike 0.35 mi 0:59, 0:58, 1:02
    rest 2x between each

  6. Jennie says:

    Worked in while 11:30 was doing endurance. Had to wait on bench a few times for a spot or until I knew I wasn’t at muscle failure when I didn’t have a spot.
    14:34
    225#DL
    105#BP
    Strict ring pulls and kipping chest to ring pulls for MU’s

  7. Shea says:

    20:04–Started each round w/400m run w/Will in stroller…153# DL, subbed perfect push ups for BP, strict PU & ring dips w/out assist,(but still can’t get full ROM)

  8. Joy says:

    5-4-3-2-1: 12:47
    Deadlifts: 65#
    Bench Press: 53#
    Muscle ups: RRs & dips on tip toes

    I think I messed up the times on my runs. But I completed 3×200 meters run & 3×300 meters row for 1 round. And did 1×200 meters run for the 2nd round & was out of time.

  9. 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

  10. Brett Christensen says:

    No WOD today. I have a PT test Saturday. I did the full warm-up, full crossover symmetry work (which I highly recommend doing at least once a week for your shoulders), 1 mile jog, 4 × .25 Airdyne @ a moderate pace w/ a min rest in between & finished with some mobility work.

  11. Lucas Holland says:

    Metcon did 6-5-4-3-2-1
    DL-@335
    BP-@205
    Endurance
    Run.45/.45/.43
    Row.58/1.0/1.0
    Run.45/.45/.46
    Row-outta time

  12. Allen Ervin says:

    Strength/Metcon (did regional 6-5-4-3-2-1)
    6-5-4-3-2-1
    Deadlifts (335/235)
    Bench Press (225/155)
    Muscle ups

    ( Strength/Metcon: 7:52rx )

    Endurance
    2 rounds for time:
    3x200m Run, rest twice as long as run ( Rd 1: 32 / 38 / 40 ) ( Rd 3: 36 / 39 / 40 )
    3x300m Row, rest twice as long as row (Rd 2: 1:05 / 1:03 / 1:04 ) ( Rd 4: 1:04 / 1:04 / 1:02 )
    (Damper on 4)

  13. Ashleigh says:

    WOD: 20:00; deads: 5 @ 235#, rest @ 225#; perfect pushups for BP; 2-for-1 C2B/rx’d ring dips

    post-WOD run

  14. Jesse G says:

    Metcon/Strength – 14:53
    All DL TnG @ 245#
    Rd 1: 135 BPx5 (UB); 5 UB ring MU (PR)
    Rd 2: 135 BPx3, then failed twice, dropped to 115×1; 3 ring MU, then 3 fails, C2Bx2 and RDx2
    Rd 3: 115 BPx3; C2Bx6/RDx6
    Rd 4: 115 BPx2; C2Bx4/RDx4
    Rd 5: 115 BPx1; C2Bx2/RDx2

    Endurance: Total time 31:14 w/ 2:1 rest time
    Run – :42 / :40 / :42
    Row – 1:08 / 1:07 / 1:09
    Run – :46 / :44 / :46
    Row – 1:10 / 1:09 / 1:06

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

    7:52 rx’d
    All reps unbroken

    Runs between :42 and :47
    Rows between :38 and :44
    (I rowed 200m)

  16. Brandy says:

    Started with 20 burpees for being late….

    9:20ish @ 215# DL, 95# BP, PUs and dips off bench for MUs

    Runs were around 1:00 each, and I wasn’t listening again and did 200m for rows as well. around 47s each round. Pretty much the same everytime on everything. Last row was 43s bc I knew I was done after that one!

  17. Matt Z. says:

    405 DL
    185 BP
    Ring MU
    54321
    Not for time 9/27 after WB/DU from this week.

  18. Kim says:

    On Friday @home
    didn’t go with the heaviest #’s possible
    DL @ 125#
    BP @ 63#
    RR/RD w/toe assist

  19. Marcia Jo says:

    13:35 (10# ball, then 8# ball for the last 2 rounds)
    DL 155#
    BP 75#
    RRs & dips on toes

    Runs, set 1: 55, 56, 60
    Rows, set 1: 1:22, 1:21, 1:20
    Runs, set 2: 54, 57, 55
    Runs, set 2: 1:22, 1:22, 1:18

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