2014 October 10 WOD

Posted: October 10, 2014 in Uncategorized
Strength/Skill

20 minutes to complete
5×1 Hang Squat Snatch at 80%
and
5×1 Front Squat, across at 90%

Metcon

5RFT
12 KB Swings (72/53)
12 Toes to Bar
250m Row

Additional Work – Time Permitting

20 muscle ups for time*
*rest 90 seconds every time you break

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Comments
  1. Nickhayes says:

    Seth
    Prewod 3k row

    14:54
    2-35# / 3-44# kbs
    1,3&5 t2b 2&4 ghd

    20min elliptical

  2. Justin Harrison says:

    Hang Squat Snatch- worked several singles closer to 60%, really trying to work the catch in OHS position

    5×1 FS- 225#

    Metcon- 15:26 Two rds with pink bell, still nursing my neck so scaled down to green bell for last three rds

  3. Brian says:

    HSS: 100#

    FS: 225#

    Metcon: 17:11
    72# – a few were not completely vertical
    T2B – didn’t quite reach the bar on some of the reps

  4. jks says:

    HSS worked with 75# still not so great
    FS 185 x 1, 165 x 4
    Metcon 15:50
    53#KB all unbroken
    Hanging Knee Raises
    Rowed

  5. Bo says:

    320 on FS 5×1
    Warmed up with HS at 135
    12:54 RX

  6. Tim C says:

    WOD: 15:22, 45# KB
    FS: 135x 4, 195x 1
    HSS 45, worked on form. Have a hard time with this movement.

  7. Tanya says:

    FS 153/153/153/158/158
    spent too long here. started too light, first few reps turned into more warmup reps.

    HSS only had a couple minutes left 53/63/68#

    15:48
    53# kb, TTB
    row/run/row/run/row

  8. MarkDGoff says:

    95# Snatch then squat
    165# FS
    17:16 53 KB
    TTB.
    250 M ROW

  9. Dave says:

    HS small squat 95
    FS 165
    WOD 17:00 knees to elbows 1st round, laying toe to beam 2-5, 45 KB, row

  10. Ashleigh says:

    active rest: run & accessory work

  11. Brett Christensen says:

    HSS: 150lbs
    FS: 270lbs
    Metcon: 13:17 Rx’d
    All KBs unbroken
    MU work: 7:30 Rx’d
    8/4/4/4

  12. Megan says:

    Front squat : 160#
    Hang squat :80#

    WOD: 15:13
    KBS 53# all unbroken
    T2b first 2 RDs reps in 7/5 rd3-5 mostly sets of 3 and made up for a couple of no reps
    Runs except for rd. 5 row

  13. Shea says:

    HSS (wasn’t sure where to start) 55/60/65/70/75 (I think I can get 80, but had to move on)
    FS 125/130/135/135/140
    Metcon: 17:06 Rx

  14. Bobby says:

    HSS: 95#
    FS: 225#
    WOD: 16:02 RX’d

  15. Bo says:

    1:52:37 100 rounds MOD Kipping HSPU

  16. Jennie says:

    Sunday alone
    14:54 rx’d EXCEPT the 4 T2B that didn’t touch, just glad they didn’t hurt today
    KBS unbroken

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