2014 September 26 WOD

Posted: September 26, 2014 in Uncategorized
Strength

20 minutes to complete 8×2 Box Squats

Metcon

30-20-10 Squat Cleans (135/95)
15-10-5 Strict HSPU

Additional Strength – Time Permitting

1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

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Comments
  1. Nickhayes says:

    Prewod 3k row 15:50/159c

    6×2 box squats
    95/115/135/155/175/175

    7:17
    15/10/5
    Power clean 95#
    Push ups

    Postwod 3k row 14:50/165c

    Seth
    Prewod 3k row

    6×2 box squats
    95/115/135/155/175/175

    110:7
    15/10/5
    Squat cleans 15@115# / 10/5@135#
    1 Abmat Hspu

    Postwod 2k row

  2. Justin Harrison says:

    Box Squats: 205×1; 225×7

    Metcon: 23:20 135#; worked negatives on HSPU

  3. Tim C says:

    Box squats: 135, 145, 165, 165, 165, 165, 185, 185
    Metcon:
    17:00: 85#, box hspu

  4. jks says:

    BS 185#
    17:43 95# 3/4 squat cleans
    5 HS attempts each round + Box HSPUs of 10 + 5

  5. Brian says:

    Box Squats: 205#x1; 225#x7

    Metcon: 20:10
    135#
    1st 10 kipping w/hands on 35# plates w/1 abmat; rest was the same w/2 abmats

  6. Allen Ervin says:

    Strength
    20 minutes to complete 8×2 Box Squats

    4×420
    4×430

    20 minutes on bike
    No wod or additional strength

  7. MarkDGoff says:

    185# box squat

    metcon
    17:48
    115# squat clean
    HSPU strict 1 abmat

  8. Dave says:

    BS 125/125/135/135/145/145/155/155
    Metcon 20:08 75#, did 2 strict HSPU. The rest from a box

  9. Wilks says:

    Box Squats:
    1-6 @ 225#
    7 @ 275#
    8 @ 295#

    Metcon:
    20:55
    135#
    1 abmat for 15
    2 abmats for 10 and 5

  10. Matt Z. says:

    315 box squats
    13:28 Strict
    HSC,PJ, SJ to 235

  11. Luke says:

    Box squats 315

    Metcon – 33:20 of torture and tight back

  12. Bobby says:

    Box squats:
    1,2 @ 225
    3,4 @ 245
    5,6 @ 275
    7 @ 295
    8 @ 315

    WOD: 16:21 RX’d

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

    Ninja WOD:
    5 RFQ
    5 reps ea.
    Hollow body ring pull ups
    Ring push ups
    Skin the cats
    Deficit HSPU

    Endurance:
    Row:
    400m
    300m
    200m
    100m
    200m
    300m
    400m
    Rest the same time rowed.

  14. Megan says:

    No strength took it light and easy today tight neck, shoulders and headache

    Jogged loop+400+200+100
    Metcon 9:30
    65# squat cleans and 15# dbells strict press

  15. Lucas Holland says:

    BS-275×4 295×2 305×2
    Metcon- 22:40 kipping hspu

  16. Cara says:

    6:19 scaled reps

    60# PC instead of SC (21/14/7)
    15# DB strict presses (11/7/5 I think)

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