2014 December 17 WOD

Posted: December 17, 2014 in Uncategorized

christmas invite

Metcon

21-15-9-15-21
Power Cleans (135/95)
Push-ups
40 Double Unders after each round

Strength

A. Front Squat – Heavy Single
B. OHS – Heavy Single
C. Snatch Balance – Heavy Single
D. Snatch – Heavy Single

Work up to a heavy single on any or all of the lifts above. This does not have to be a 1 rep max attempt, just shoot for something above 80% and move on.

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Comments
  1. Nickhayes says:

    2k prewod row 10:53/104c

    21-15-9
    65# clean
    20 du per round
    10:49

    1k postwod row 5:25/52c

    Seth
    Prewod 2k row

    21-15-9
    65# clean
    40 du per round

    Postwod 1k row

  2. Jesse G says:

    MetCon – 24:21 – Felt like I would never finish the DUs
    95# PC
    3.5 rounds of DUs, then wall kick for the last 1.5 rounds

    Strength:
    Power Snatch: 95/105/115/120 (tied PR)
    OHS: 95f/95f/75/75/75/95/95/100/105 (PR +10)
    Front Squat: 155×3/175×2/195×2/205×1
    No snatch balance

  3. Justin Harrison says:

    Metcon- 16:57 115# PC

    Strength:
    FS- worked up to 255# (No PR today)
    OHS- got to 115# before having to leave (getting more comfortable with this movement)

  4. Bo says:

    10:48 RX HR push ups
    5×3 muscle ups

  5. Lucas Holland says:

    14:28 rx’d hand release pu
    FS- 295
    OHS – 155
    Power Snatch – 155
    10 min emom 3 snatchs @ 135

  6. Brian says:

    18:14 – 115# pc

  7. Kent says:

    18:09; 75# PC, subbed 20 situps on the “15’s”; Wall kicks

    FS: 125# x 6
    OHS: 33# bar
    Snatch balance: 33# bar
    Snatch: 45# bar

  8. Rachael says:

    15:30-85# (first 21,15,9 PC were UB and then 10/5 and 7/7/7)
    80 single unders after each set

  9. Robert says:

    26:10 @115#

  10. jks says:

    26:18 115#
    15 DUs w SUs Rnds 1-2
    WallKicks last 3

  11. Ashleigh says:

    WOD:
    20:56 @ 90# bc i can’t add…again. {insert ugly words here} but on the bright side, i’ve really improved my pushup form! maintained virtuosity for all reps.

    strength:
    A: 155/155/155
    B: 85/90/95
    C: skeered of these 😁
    D: 85/90×3/95

  12. Kim says:

    @home
    15:17 @63#
    HR push-ups,had several chest rollups to plank.
    No strength

  13. Bobby says:

    WOD: 17:50 rx
    FS: 135/205/225
    OHS: 95/135

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

    16:38 rx’d
    Made sure I was doing legit PC’s every rep.
    All du’s unbroken.

    FS worked up to 305#

  15. Marcia Jo says:

    21:58
    65# power cleans
    2 for 1 single unders

  16. Blake Taylor says:

    21:32 #115

  17. Brett Christensen says:

    1.) 16:14 Rx’d
    all DUs unbroken
    2.) Strength:
    A – FS: 135/225 twice/275
    B – OHS (from the floor): 135/165/185
    C – SB (from the rack): 95 twice/135/155/175
    D – Squat Snatch: 95 twice/135/165

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