2014 October 27 WOD

Posted: October 27, 2014 in Uncategorized
Strength

6×6 Back Squats, across – Go every 3 minutes

Metcon

AMRAP 8
3-6-9-12… of:
Power Cleans (135/95)
Calorie Row
*Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.

Additional Work

For time:
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps (24/20)

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Comments
  1. Nik Wilsey says:

    Strength: 95,115,135,155,175,185
    AMRAP: 4+10@#95

  2. Ashleigh says:

    strength: 135# x 5; 145# x 2. math sucks at 5am.

    WOD: 12 + 3 rx’d

  3. stefgatlin says:

    15 PC + 4 calories – 93# bc there were no more 1# weights.

    135# LBBS – mixed in 50 GHDs during the 3 minute breaks

  4. Kent says:

    WOD: 4+15+3; PC 75#’s

    LBBS 5rds 105#; last rd 125#
    left knee seems OK today.

  5. jks says:

    BS @ 165#
    WOD 4rnds + 15 Cleans @ 105#

  6. MarkDGoff says:

    Back squat
    135# X 1
    155# x 5

    AMRAP x 8
    5 rds + 5 PC

  7. Justin Harrison says:

    BS 225 across

    AMRAP 8: Rx completed 15 PC and 15 cal row

  8. Sara M. says:

    Strength
    6×6 Back Squats @ 65# (went light as quads and glutes are killing from Saturday – this body’s out of shape!😝)

    Metcon
    AMRAP 8
    3-6-9-12… of:
    Power Cleans –> subbed 1 armed 25# DB PC
    Calorie Row –> subbed bike
    *Continue pattern, adding 3 reps each round, until time is called.

    4 + 15 + 1

    Happy bday, Shea! 🎉 I would have done some burpees for ya this morning if I had known! 😉

    • Shea says:

      Thanks Sara! I was too tired to do them post wod. I decided to break them up into 2 sessions–you gotta do that when you get to be my age! 😜

  9. Lucas Holland says:

    BS @ 275
    AMRAP – 15 + 2 rx’d

  10. Shea says:

    Metcon first–4 rds + 15PC + 7 cal row
    LBBS 6×6 @ 135#
    Roxanne warm up w/8:30 & 11:30 classes

  11. Joy says:

    Roxanne Warm up for Shea’s bday. I did squats for burpees.

    BS 55#

    AMRAP 8: 12 + 15 PC (4rds +15)
    3-6-9-12… of:
    Power Cleans: 45#
    Calorie Row: Damper at 4

    post wod:
    Worked RRs & practiced dips on RRs using tip toes

  12. Jesse G says:

    MetCon: Completed 12 PC/12 cal row + 5 PC Rx’d

    Did the additional work instead of back squats due to a knee still being sore from the 1/2 marathon:
    Muscle ups (scaled reps): 4/3/3/2/2/1/1
    Burpee box jumps 24-inch: 14/12/10/8/6/4/2

    12:19 – all ring MUs unbroken

  13. Marcia Jo says:

    Strength: 105# LBBS

    Metcon: 15 done at 65#

    Additional work: 16:22, RR and dips, 20in box

    Holy crap.

  14. Brett Christensen says:

    LBBS: 275 Across
    WOD: through 15 & 12 into the 18. Too carried away thinking about getting to 18 on 15 and rowed 18 Cals on my set of 15.
    Additional Work: 14:46 Rxd

  15. jkb says:

    Strength: 6×6 BS 83lbs, go every 3 minutes
    20 laying T2B during each of the 3 min breaks

    Metcon: 8min AMRAP
    3-6-9-12 of
    PC’s 63lbs
    Cal row
    ….completed set of what I thought was set of 12…finished on rower though with 1 cal. So, not sure how I got off….one big fast blur.

    Not feelin it tonight- didn’t complete additional work.

  16. Kim says:

    @home
    Back Squat @ 73#
    Metcon @73# & air rower
    12pc + 3 calories

  17. Matt Z. says:

    335 LBBS
    15 full + 18,12 airdyne for lack of rower.
    MU progressions plus singles in place of MU/BBJ for time.

  18. Blake Taylor says:

    6×6 back squat across
    #185

    AMRAP 8:
    12+6 #100

    Additional Work:
    14:27
    Pu/Rd

  19. Melanie says:

    Strength(63#)
    6×6 Back Squats, across – Go every 3 minutes

    Metcon
    AMRAP 8 – made it to 12 + 10PCs
    3-6-9-12… of:
    Power Cleans (135/95)
    Calorie Row
    *Continue pattern, adding 3 reps each round, until time is called.
    Score is rounds completed, plus repetitions.

  20. Allen Ervin says:

    No Squats

    Metcon: (15rds+18pc+11 cals on rower rxd)

    AMRAP 8
    3-6-9-12… of:
    Power Cleans (135/95)
    Calorie Row
    *Continue pattern, adding 3 reps each round, until time is called.
    Score is rounds completed, plus repetitions.
    Additional Work

    For time: (12:02 rxd)
    7-6-5-4-3-2-1 Muscle ups
    14-12-10-8-6-4-2 Burpee Box Jumps (24/20)

  21. Nickhayes says:

    Prewod 2.5k row 13:32/131c

    12+15+3
    95#

    6@95#
    6@135#
    6@155#
    3@175#

    Postwod 1.5k 8:00/78c

    Seth
    2500m row

    12+7
    95#

    4×6 3 sec pause
    95/135/155/175

    10 min elliptical

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