2014 October 3 WOD

Posted: October 3, 2014 in Uncategorized

Great article. Have you plateaued or found injury? Maybe the mobility and technique we preach takes a little more time, effort and commitment on your part. If you haven’t and are feeling super, read this anyway. It’s not always about picking up something heavy or going really fast.

Skill/Strength

10 minutes to find a heavy 2 rep snatch (power+squat) – no fails, be purposefully successful today.

Strength

EMOMx10 – 1 heavy back squat, across

Metcon

3 RFT:
60 Double unders
30 Wall Balls (20/14)
15 Deadlifts (245/175)

“No one else makes us angry. We make ourselves angry when we surrender control of our attitude.”

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Comments
  1. Bo says:

    Used snatches as warm up
    BS 405 across
    8:57 RX

  2. Allen Ervin says:

    Skill/Strength
    10 minutes to find a heavy 2 rep snatch (power+squat) – no fails, be purposefully successful today.
    (used as warm up)

    Strength
    EMOMx10 – 1 heavy back squat, across (@ 405)

    Metcon (11:44rx) stupid double unders…
    3 RFT:
    60 Double unders
    30 Wall Balls (20/14)
    15 Deadlifts (245/175)

  3. jks says:

    PS 95/105# attempted to work on form
    BS 185 x 1, 195 x 9
    19:16 WB 20# & DL 225#
    30DUs + 60SUs/10DUs + 20SUs + 40WK/60WK

  4. Tim C says:

    PS x 105
    BS 185 x 10
    WOD 11:06, 185 DL, 15# KB, WK’S

  5. Shea says:

    PS/SS 85# (PR for SS-not pretty, wide squat)
    LBBS: 135/140×2 & the rest at 145#
    Metcon 13:24 @ 155#DL/14# WB/DU’s decent but had to break due to fatigue a couple times; Wanna try 165# next time if more time;good progress w/DL since the Open

  6. John Phillips says:

    PS 85lb
    Back Squat 175lb x 10
    Metcon 14:05 Wall Kicks, 135lb DL

  7. Lucas Holland says:

    Snatch – @145lbs
    10 min emom back squat – @ 320lbs
    Metcon – 12:58 rx’d

  8. Brett Christensen says:

    Snatch work: 95/115/135/145/155 as Rxd all unbroken
    LBBS: 315 Across
    Metcon: 13:06 Rxd

  9. Dave says:

    Snatch 45/65/75/95
    BS 135 for 2 rounds, 155 for 8 rounds
    WOD 16:23 SU, WB 14, DL 135

  10. Ashleigh says:

    strength: 75# PS + SS technique & 165# LBBS (way too easy – should’ve gone heavier)

    WOD: 15:59 rx’d

  11. Matt Z. says:

    195 2 move snatch
    385 LBBS
    8:08 metcon

  12. Stephani says:

    53# cleans
    85# back squat
    15.16 time
    93# deadlifts

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

    Snatch work: single rep split snatch work up to 165#

    EMOM 10 LBBS 315#

    Metcon: 12:39 rx’d

  14. Kim says:

    53# power snatch
    100# Back Squat
    15:05
    14# wb
    100#DL

  15. Megan says:

    21:?
    170# rest RXd Seen Improvment on DLS took me forever but most I’ve lifted in a WOD and focused on form !
    Rd1 sets of 3 touch and go
    Rd2-3 1 at a time

    Still hate them 🙂 but getting better

  16. Jennie says:

    Tuesday AM before 8:30 class
    15:20 rx’d

    1 whipped myself 4 times in THE FIRST 10 DU’S!!! I knew the WOD was going to suck after that. Literally had only 12 unbroken the WHOLE workout and dropped my rope 3 times. Should be able to go faster with better dubs.
    Also first time using 14# ball in WOD, threw me off big time.
    DL’s all 3×5

  17. Marcia Jo says:

    Struggled with the power snatches, need to do squat therapy.
    I don’t remember what I did on the back squat or the WOD. Neither were super strong, I remember that.

  18. […] AMRAP 15: 60 Double Unders 30 Wall Balls (20/14) 15 Deadlifts (245/165) Compare to October 3, 2014 […]

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