2015 January 5 WOD

Posted: January 5, 2015 in Uncategorized
Test

Row 2k
Compare to April 29, 2014

Here are some helpful tips for you to improve your rowing.

Skill/Strength

EMOMx8:
1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%

Strength

2×3 Front Squats

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:06/108c
    Seth 2k row

    Nick & Seth 1/2 reps of yesterday wod
    17:35
    85# PC
    20″
    75# PJ

    Nick & Seth
    2×3 fs 95/135

    Nick 2k postwod row 11:00/103c
    Seth 20 min elliptical

  2. Justin Harrison says:

    2K Row- 7:08

    Skill- Snatch EMOM 100/105/115/125/135/115/125/135

    2×3 FS- 225/245

  3. John Phillips says:

    Test
    2K Row 7:57

    Snatch
    45/55/65/75/85/95/105/115

    Front Squat
    2X3
    155

  4. Lucas Holland says:

    EMOM – 110/115/125/135/145/125/135/145 all ps
    10 c&j for time @85% @200lbs – 3:38
    FS 2×3 @275
    Row – 7:02.1

  5. Tim C says:

    Row- 8:12
    EMOM 75/95/105/135/145/105/95
    FS 2X3 155

  6. Kent says:

    2k row: 8:58
    EMOM snatch: 33/33/45/53/63/73/83/93
    FS 2 x 3: 115/135
    Warm up was good, coach!

  7. Rachael says:

    Row: 8:38
    Snatch:75/80/85/90/95/90/85/80/75…I messed the scheme up
    FS: 175#

  8. Robert says:

    Row: 8:03
    Snatch EMOM: 105/115/125/135/145/125/135/145
    FS: 185×3, 205×3

  9. Margaret Everette says:

    10:11 row
    33″ bar snatches
    53″ 2 front squats
    63″ 2 fs
    53″ 3 fs
    53″ 3 fs

  10. jks says:

    Row 8:22
    Snatch 80/85/90/100/105/90/100/105
    FS 155

  11. Shea says:

    2k Row: 8:25 PR!
    Snatch EMOM: 60/65/70/75/80/70/75/80
    FS: 123#

  12. Anthony M says:

    2k Row 7:47
    Snatch 115
    FS 165

  13. Jennie says:

    1:30 alone
    Bike instead of row, rowing really aggravates my knee. 2 miles in 7:05. Tasted blood. Still coughing.

    All power snatch at 63#, less than 65% of my 1RM. Working on a few technique things.

    95# FS bc I was too lazy to add weight :/

  14. Tanya says:

    Snatch EMOM worked off 88# most recent 1RM 58/63/68/70/75/68/70/75

    2k row 8:12

    FS 125#

    15 min mobility

    BAM 3 points! 🙂

  15. stefgatlin says:

    2k Row – 8:25…PR I think

    PS – 65/70/75/80/85/75/80/85

    FS – 135# across

  16. Kim says:

    @home
    12:21 air rower- less pulls than last time but one minute slower. More leg
    Based off of 65#- 38#/43#/48#/53#/58#/53#/53#/58#
    Stayed at 53#for 2 – felt easy
    FS@83# – testing hip/rt butt side since resting it:/

  17. MarkDGoff says:

    2k row 7:43
    85#, 95#, 105#, 115#, 125# f

    2 x 3 145#

  18. Kimberley Goff says:

    Rowed: damper 5 9:18

    Snatches: 33#, 35#, 40#, 45#, 50#, 40#, 45#, 50#

    FS: 65#, 70#

  19. Scott Gatlin says:

    Hanging Power Clean Ladder: 95#-145#

    1.2k row

    Annie untimed

  20. Stephani says:

    2k row test 9:00
    Snatch
    33, 38, 43, 48, 53, 48, 48, 53
    2×3 front squat 73#

  21. Jesse G says:

    2k row – 7:56 (PR by 22 sec)
    EMOM Power Snatch: 80/85/90/95/100/95/100/105
    2×3 FS – 165#

  22. Cara says:

    9:08

    Snatches – just worked from 35#-50#

    Squats – 65#

    Feels good to be back!! 😄

  23. Bo says:

    6:37 2K row
    10 min snatch EMOM 140/155/160/175/185/160/175/185/195/205
    PC&J 10 reps at 245lbs 3:19
    4×6 Front squats at 275lbs
    10 leg less rope climbs
    50 strict TTB, 50 GHDSU, 50 abmat su

  24. Bobby says:

    2k row: 7:29 (down from 7:42)
    Snatch: 105/115/125/130/140/125/130/140
    FS: 225#

  25. jkb says:

    2k row in 9:22, damper on 5

    Snatch then OHS @ 35# – 40#

    FS 2×3 @ 83#

  26. Brandy says:

    2k row… 8:41 with damper on 6

    Snatch EMOM
    65/70/75/80/85/75/80/85

    Front Squats
    95# 2×3

    Also had a session with Wilks today.

    Already feeling a little better. It’s good to be back.

  27. Marcia Jo says:

    Row: 9:02 (next time it will be below 8:30. Maybe below 8.)

    Snatches: 55#, 60#, 65#, 70#, 75#, 65#, 70#, 75#

    115# FS

  28. Dave says:

    2K row 8:37
    Snatch 65 – 115
    Clean to FS 95 2×3

  29. Brett Christensen says:

    2K: 7:13.5 20 sec PR!
    Squat Snatches: 127/137/147/157/167/147/157/167
    FS: 275 Across

  30. Ashleigh says:

    test: 8:40.. 34 second PR

    snatch: 65/70/75/80/85/75/80/85; all squat snatch. fail on last 85# SS, immediately reset and redid the rep.

    front squats: 145# both sets

  31. Heather M says:

    Bike 5:10. 1.25 miles

    Power Snatches
    33/35/40/45/50/40/45/50

    Front Squats
    65 but did extra 3 squats at 70

  32. Patrick M says:

    Row 9:30

    Power snatches
    65 65 65 75 80 75 80

    Front squat 2×3
    155

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

    WOD: 7:41

    Power snatch: 115/115/125/135/145/125/135/145

    FS 2×3: 225#

  34. Sara M. says:

    Modified WOD for pec (no upper body)

    1.25 mi on Airdyne -5:08

    EMOM for 8 min AMRAP 20″ box jumps
    15/12/12/10/10/10/10/12
    Done in 35-40 sec to leave 20 sec for a breather

    Front squats 2×3
    Light 65# –> probably should have done at least 75#
    (But being out for 2+ months plus the biking and box jumps, I didn’t want to kill my legs for tomorrow.)

    Feels great to be back… Miss seeing everyone!

    It’s on like Donkey Kong for all you nutrition challenge peeps… 💪😉

  35. Megan says:

    Row 9:09 😕 30 sec pr

    Snatches – went 5 lbs under one rep % for form work
    70/75/80/85/90/80/85/90
    All squat snatch failed on first 90 weird did it again and two more times at end

  36. Elisabeth says:

    2K row 10:03 I thought that my time was slower then in April but after going back I realized that I beat my last time by 43 seconds so I am very pleased 😀

    8EMOM 33/33/38/38/43/43/38/38

    Knee was bothering me so I did stiff legged deadlifts at 78#

  37. Matt Z. says:

    7:00.1
    145-185 snatch
    295 FS

  38. Kate says:

    2k row- 8:13
    Snatch EMOM:
    65#/70/75/80/85/75/80/85

    Front squat 145# only did one set back was tight

  39. Melanie Ragan says:

    Test
    Row 2k – 9:20

    Skill/Strength
    EMOMx8:
    1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%
    45#/55#/65#/65#/75#/65#/65#/75#

    Strength
    2×3 Front Squats – 83#

  40. Melanie Ragan says:

    So thought i would also leave with a short article i found on GAPS Protocol(Gut and Psychology Syndrome) vs. AIP(Autoimmune Paleo). Due to my having lupus I have found articles such as this helpful in making the decision to go grain free. I haven’t made it there completely yet but hope to eventually.

    Thought it may be a good read for some.

    http://www.thehealthyhomeeconomist.com/gaps-or-autoimmune-paleo-to-heal-autoimmune-disease/

  41. Bill B says:

    Test:
    1k row 4:39

    Skill/Strength
    EMOMx8:
    1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%
    Still working on the Snatch so did PC
    95#/105#/115#/125#/115#/125#/125#/125#

    Strength
    2×3 Front Squats – 125#

  42. Barbara Beiter says:

    Bike 5:45 1.25 miles

  43. […] Row, rest as needed – goal is maintain your 2k pace from last week across all three […]

  44. […] Row 2K for time. Maybe you documented your 2K time here during Jerry or On January 5, 2015 […]

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