2014 December 29 WOD

Posted: December 29, 2014 in Uncategorized

We will be on regular schedule this week except for the following adjustments for the New Year holiday:
Wednesday, December 31 – Classes at 5A, 6A, 5P, 6P
Thursday, January 1 – One WOD at 1:00

Metcon

21 Power Snatch (95/65)
21 Burpees
21 Pull-Ups
15 OHS (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatch (95/65)
9 Burpees
9 Pull-Ups

**NOTE: This is a “Back-Off” week, so don’t do a bunch of extra stuff – the lower volume is by design.

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:15/53c

    15:54
    65#
    Small band

    Postwod 2k row 10:59/103c

    Seth
    Prewod 2k row

    16:14
    65#
    Small band

    Postwod 1750m

    Nik
    Prewod 5 min elliptical

    20:37
    65#
    Purple band

  2. stefgatlin says:

    13:34
    Subbed PS for SS, the rest Rx

    PostWOD – ran the loop twice

  3. jks says:

    19:19
    @75# – 21PS/15 subbed FS/9 subbed PS
    21 Jumping PUs/15 & 9 RRs

  4. MarkDGoff says:

    Metcon 12:32

    Sub PS for SS at 75#
    rest rx

  5. Melanie says:

    Metcon. 18:41
    21 Power Snatch (55)
    21 Burpees
    21 Pull-Ups
    15 OHS (33)
    15 Burpees
    15 Pull-Ups
    9 Squat Snatch (55)
    9 Burpees
    9 Pull-Ups

  6. Robert says:

    17:07 @ 95/75/95 respectively.

  7. Ashleigh says:

    15:21 rx’d; BTB, new grip for pullups

    too. much. Christmasing. 😕

  8. Lucas Holland says:

    Metcon – 10:30 rx’d at 5 a.m.
    Afternoon:
    5k run
    20 min emom
    odd: 5 bp @190
    even: 10 ghdsu

  9. Jesse G says:

    15:48
    75# (PS/OHS/SS)

  10. Megan says:

    13:13 RXd ish

    Couldn’t breathe after being sick forever and not working out for a week
    Everything done right weight and movement except all burpees step out step in and the last couple didn’t jump all the way off ground .

  11. Elisabeth says:

    16:09
    33# for snatches and pvc for ohs

  12. Marcia Jo says:

    15:57
    55# power snatches
    35# OHS (neeeeeed to work on my form)
    35# squat cleans (could’ve done more weight but didn’t think about adding any, just thought about finishing)

  13. Dave says:

    18:00
    Snatch 65
    OHS 35

  14. Brett Christensen says:

    9:04 Rxd

  15. Justin Harrison says:

    Metcon- 14:30 scaled to 75# barbell and RR’s

  16. Bobby says:

    WOD: 10:22 RX

  17. jkb says:

    Metcon in 16:08 or 18:06…I lost my paper I wrote it on.
    21 PS 35# / 21 burpees / 21 PU’s med green band
    15 OHS 15# / 15 burpees / 15 PU’s 1/2 on med & 1/2 large band
    9 SC #15 / 9 burpees / 9 PU’s large green band
    …..PU’s killed me & my time. Slowed to doubles then singles at end.

  18. Kim says:

    14:54
    @45#/BTB/thumb wrap for Kipping pull-ups
    Was able to finally string 2&3 kpu’s with the thumb wrap

  19. Tanya Favara says:

    15:48 Rx’d
    Quads fatigued/burnt & they didn’t enjoy snatches–too slow here. BTBs. Thumb around on pull-ups.

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