2014 December 22 WOD

Posted: December 22, 2014 in Uncategorized
Metcon – “The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)
Compare to July 25, 2014

Strength

3×5 Back Squat

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Comments
  1. Justin Harrison says:

    Metcon- 13:14

    BS 3×5 225/235/265

  2. Rachael Harrison says:

    11:26 (step up/step down on box)
    BS: 145/165/185

  3. Bo says:

    9:53 RX step ups and BJ, stayed below 1:40 on rower.
    Regional midline work.

  4. Lucas Holland says:

    12:13 rx’d all jump up step down
    HBBS – 285/295/305
    regional midline work – done
    5 sets of climbing power clean, squat clean, push jerk split jerk
    135/155/165/185/205

  5. Brian says:

    12:48

    BS: 185/205/205

  6. Tim C says:

    Metcon- 14:38

    BS 3×5 185

  7. jks says:

    14:55
    BS 185

  8. Joy says:

    “The Good Life”

    3 RFT: 17:02
    500m Row
    12 Burpees: subbed squat w/ box push up
    21 Box Jumps: 18″ box steps

    3×5 Back squat @ 45#

  9. John Phillips says:

    14:26 Rx
    3×5 Back Squat 135 lb
    Legs still sore from Saturday

  10. MarkDGoff says:

    13:54 run

    3 X 5
    165# x 2 185 x 1

  11. Brett says:

    12:35 All step ups.

  12. Marcia Jo says:

    FIRST RX WORKOUT!! WOOHOO!!
    That being said, I thought I was going to die and it took me a while. But yay nonetheless!

    Metcon: 19:48rx 🙂
    Strength: 65#, 95#, 125#

  13. jkb says:

    ‘The Good Life’ in 16:36
    3 rounds of
    500m row, damper on 5
    12 burpees
    21 all jumps to 18″

    Strength: 3×5 LBBS all at 85lbs

  14. Luke says:

    11:12

    315 BS

  15. Matt Z. says:

    11:33
    315/345/365 LBBS
    Snatch work to 205; heavier=no second pull

  16. Brett Christensen says:

    11:52 Rx’d = 1:04 PR!
    LBBS 275 Across working on keeping my chest up and rising with my hips
    Snatch EMOM @ 90% of 1RM = 175lbs: 1/1/1/F/F/1/F/F/1/1. This was meant to be a 6 min EMOM.

  17. Stephani says:

    Metcon
    17.25

    Strength back squats
    2 round 83#
    1 round 63#
    Work on pushing knees out and getting lower

  18. Bobby says:

    WOD: 11:40 rx – mix of step ups and jump up/step downs.

    BS: 3×5 @ 255# + 1×5 @ 275#

  19. Elisabeth says:

    WOD 17:05
    400m run
    20″ box step ups
    Burpees

    BS: 63/93/103 feeling good! 🙂

  20. Nickhayes says:

    Prewod 2k row 10:49/104c

    17:18
    20″ box steps

    Postwod 1k row 5:40/51c

    Seth
    Prewod 2k row

    17:32
    20″ jump up/step down

    Postwod 5min elliptical

  21. Robert says:

    17:08 Rx

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