2015 January 27 WOD

Posted: January 27, 2015 in Uncategorized

Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Deficit Handstand Push-up – you choose the weight and deficit

Team Metcon

Teams of 2
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed

  1. Nickhayes says:

    Nick prewod 2k row
    2@115# 3@135#
    Full depth Hspu
    Avg 11c rows
    Postwod 500m row

    Prewod 2k row
    1@135# 4@185#
    Full depth Hspu
    11c row avg
    Postwod 2 min elliptical

    Nick & Seth
    20″ burpee box jumps

  2. stefgatlin says:

    EMOM – 125# FS + 1 deficit kip HSPU – 10 cal row

    Partner WOD with Shea – 19:04
    20″ lateral Burpee box jump up/jump downs
    75# snatches – 95# C&J – 75# thrusters

    • Shea says:

      Same as Stef except I couldn’t get full extension on my first 2 attempts at the deficit HSPU (kipping), so I did no Abmat kipping for the last 3 rds.
      Great job Stef!

  3. Justin Harrison says:

    EMOM- 225# FS, 20 cal row, kipping HSPU with 1 abmat

    Metcon- 18:05 with Cameron
    115# barbell

  4. Robert says:

    “Fun” EMOM
    hit each 15 cal target
    185 FS
    full ROM strict deficit HSPU on yoga blocks

    MetCon with AJ:
    19:15 @ 95#/20″

  5. Kate says:

    EMOM: 135# FS, negative downs on HSPU, hitting between 10-14 cals on the row

    16:10 partnered with Bo
    75# snatches, did 10 C&J and then rest were front squats even for thrusters. Taking it easy on the shoulder

  6. John Phillips says:

    Front Squat 155
    HSPU – Negatives (first time to be able to kick up to the wall)
    13-17 cal on rower

    17:21 worked with Tim
    95# bar for all lifts

  7. Jennie says:

    Before 8:30 class, alone again
    Fun got really fun the harder I pushed the odd minute!
    bike 15 calories (took the entire minute on the last round, major struggle!)
    145# FS
    HSPU strict to 2 AM (did it to 1 during 8:30, should have during WOD too)

  8. brandy says:

    odd: 10/14/12/12/15…total 63 calories
    even: 95# FS and negatives on HSPUs

    partnered with Monte: 19:04

    I did 75# for all movements. Thrusters were a struggle for me. Monte got a couple more reps in for me. 🙂

    Look at that! Shea and Monte got 19:04…it’s like ya’ll were teamed up today!!

  9. Tim C says:

    EMOM: 175# FS, Wall climbs
    Metcon: 17:21 Worked with John, 95# all liifts, 20″ box.

  10. Monte says:

    75 cal row
    165# FS
    Deficit HSPU on 15# plates

    WOD, partner – Brandy
    Jumped over bench
    115# snatch & C&J
    95# Thruster

    Nice work Brandy!

  11. Sara M. says:

    Pre WOD – PT with Derek (45 min mobility)

    Odd: Bike Cals (12/11/11/10/9) <– died 😞😲
    Even: 1 heavy Front Squat from a rack (85#)
    No HSPU due to pec

    Solo Modified Metcon
    15 Lateral Squat Touch Box Jump Overs (tall bench)
    15 GHDs
    15 Lateral Squat Touch Box Jump Overs (tall bench)
    15 Step Ups
    15 Lateral Squat Touch Box Jump Overs (tall bench)
    15 Back Squats (105#)


  12. 14:58
    EMOM row 10 cal each round, FS 75#, HSPU from box

    METCON- teamed with Mark- great job hubby!
    Burpee lateral bar jump overs
    40# snatch
    40# CJ
    40# thrusters (I did 10, Mark did 20)

  13. MarkDGoff says:

    20 Cal 1st round, 165# FS, no deficit
    rest rounds, 15 cals 165# FS , 4 1/2 deficit

    metcon with the wife
    95# Snatch, CJ, and Thrusters
    17″ lateral burpee box jump over

    20 minutes shoulder mobility

  14. Rachael says:

    EMOM: #165 FS and strict HSPU/ ~12 cal each minute
    Partner WOD with Allison.
    She helped out a ton on the weighted movements. She took several of my reps for me- thank goodness.
    95# on all movements and step/hop/side shuffle over an 18″ box.

  15. Stephani Davis says:

    Odd: Row 20/15 Cals
    Even: 1 heavy Front Squat from a rack + 1 Strict Deficit Handstand Push-up – you choose the weight and deficit
    55# front squat (leg hurting today) bench push up.
    Team Metcon
    W Reahnna 14.20
    20 Lateral Burpees plate jump over
    20 Snatches (33)
    20 Lateral Burpee Plate Jump Overs
    20 Clean and Jerks (33)
    20 Lateral Burpee plate jump over
    20 Thrusters (33)
    not feeling so great today.

  16. Tanya Favara says:

    Slow transition 2nd rd rethinking HSPU
    FS 125#
    HSPU 25 & 15 plate stacked, abmat b/w not able. 15 plate w/ abmat b/w–basically flush but oh so much softer than they yoga mat, able to kip but hard & sloppy. Got better as I got warmer.

    No partner, 1/2 reps
    75# snatch
    95# c&j, thrusters
    20″ lateral step on & over

  17. Lucas Holland says:

    Emom – 20 cal row – 275 fs – kipping hspu
    Metcon with Blake 18:20 @135

  18. Bobby says:

    EMOM: ran over the minute on a couple of the rows but I rowed 20 calories on all rounds – 225# FS across – strict deficit HSPU using 35# hi temp plates.

    WOD: 22:03 w/ Gerell – I used 115# he used 75# – I jumped over rolled up mat.

  19. Bill B says:

    EMOM – Row 17/15/11/15/14
    115 FS
    Pike PU

    Metcon with Marcia Jo 21:11 @ 65#, lateral burpee bar jump over

  20. Matt Z. says:

    20, 275, 25+15 plates strict 10 EMOM
    15:44 with Pete – all in 5s

  21. Sara M. says:

    Tip of the day: Go to Bed, Bath, & Beyond and get a Veggetti! Only $14.99 👍 It’s a veggie “pasta” maker/spiralizer… It’s so easy to use!

    Been looking to make some zoodles (zucchini noodles) for a while now… And I finally got around to doing so! Created a new fav meal in the process…

    Garlic shrimp w/ Zoodles (Self Created)

    -Preheat some olive oil and garlic in a pan.
    -Create some zoodles using your Veggetti.
    -Add some cooked shrimp in the olive oil & garlic and sautee for approx. 4-6 min (or until they’re done to your liking.)
    -Add the zoodles to the pan and sautee all ingredients together for approx. 2-3 min. (I didn’t leave mine in too long as I wanted them to have a little crunch like al dente pasta)
    -Transfer to a plate and dig in!
    -Optional: Take a slice of fresh lemon and squeeze juice over shrimp & zoodles

    This was very yummy and gave the illusion of pasta due to the texture!👍 It was a nice change of pace… Looking forward to trying the zoodles with a Paleo marinara meat sauce! ☺️

  22. Marcia Jo says:

    61 cal total (had to turn the damper down from 10 after that first row; really struggled on the front squats after rowing!)
    First FS at 125#, struggle bus
    Did the rest at 105#

    Metcon with Bill the Beast: 21:11 using 65#, jumped over the barbell

  23. Jennie says:

    So another easy recipe to go in your romaine lettuce leaf…chicken bacon ranch. Plain Jane and basic but who wants or needs gourmet every meal?!

    Grill chicken seasoned with Montreal Chicken or flavor of choice, dice into bit sized pieces. Pan fry some bacon, crumble. Pour off most of the grease. Add diced chicken and crumbled bacon back to the skillet. Add paleo ranch to get it all a little coated. I add sea salt here but only bc I love salt. I eat it in a lettuce leaf with additional ranch.

    Again, it’s very basic but a great go to for the left over chicken after several days of grilled chicken breast! And the kids love it.

  24. Bryce Miller says:

    I love beef brisket and we are eating clean, so here is what is going down at the Miller’s on Thursday!


    1 tablespoon ground coffee
    1 tablespoon sea salt
    1/2 teaspoon paprika
    1 teaspoon chili powder
    1 teaspoon garlic powder
    1 teaspoon onion powder
    1 teaspoon cumin
    1 teaspoon coarse ground black pepper
    3-4 lb grassfed beef brisket
    8-10 whole carrots, peeled
    1 cup organic beef broth

    Preheat the oven to 325°F.
    Combine ground coffee, sea salt, paprika, chili powder, garlic powder, onion powder, cumin and black pepper in a small bowl. Stir to combine.
    Spread half the mixture into the bottom of a 9×13 glass baking dish. Lay the beef brisket on the mixture and press down so the meat is pressed into the spices. Pour the rest of the dry rub over the top of the brisket and using your hands push down and rub thoroughly.
    Lay the peeled carrots down under the brisket. Add beef broth to the dish.
    Roast the brisket and carrots for 3 hour, covered with foil.
    Remove the foil and roast an additional hour uncovered to brown the top. Remove from the oven and let rest.
    Slice the meat thin, against the grain, to serve for slices or use two forks to pull and serve shredded. Serve topped with pan juices and roasted carrots.
    Enjoy! 🙂

  25. Jess says:

    10-12 cal
    125# FS, 3 kipping HSPU to floor then 2 kip HSPU w/ 15lb plates on each side

    Metcon: 16:40
    Did it alone with half reps
    65# for snatch, 85# CJ, 75# thruster
    Burpee then jumped over a bench

    Really tried to focus on lifts tonight and really get good form. No more bumpin and grindin. Feel like it’s getting better!

    15 mins hip stretching and mobility

  26. Barbara B says:

    Row- 51 cal total
    Heavy FS= 35#
    scaled 20rep w/25#

    worked out with Ashley

    Sara M: I made zoodle spaghetti with paleo marinara sauce.- steamed zoodles for 3-5 min. Yum.
    Made zucchini lasagna with left over zucchini and sauce with out cheese of course. I added mushrooms to the sauce. Baked 1 hour @350.

  27. Barbara B says:

    worked on mobility prior to work out

  28. Megan says:

    Fun : 9-10 cals each Rd/ 135# FS / Kipping hspu with 25# plates

    Metcon with Kelly : shared reps evenly except on snatch she did more 🙂
    All jump ups and downs on BJs
    85/95/95 on weights

  29. MaryLawson Day says:

    Air dyne 15 cal
    2 FS at #123

    Metcon (worked alone)
    15 of each
    •Burgee lat jump over bench
    •1 arm snatch 30#
    •burpee lat jump over bench (first time with burpees in two weeks. Noted shoulder fatigue at rep 28)
    •clean jerk 85# (first cleans/jerks in 2 weeks, no pain
    •squat jumps with lat jump
    •thrusters #85 thru 10 rep, last five with dumb bells (#30L, #15R)

    Post Wod PT with Derek H

  30. Ashleigh says:

    EMOM: 12 cal row @ 10 / front squats x 2 @ 155#

    WOD: 8:54; half reps: lateral burpees box jumps as rx’d, 15# GHDs for snatches, 20″ box jumps for C&J (jump up/step down), LBBS @ 115# for thrusters

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