2015 January 28 WOD

Posted: January 28, 2015 in Uncategorized
Strength

EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats from a Rack – you choose the weight

Metcon

Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee Wall Balls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – every time the ball hits the target, that’s one rep.
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.*
*Note: We will sub back rack walking lunges or unweighted walking lunges for most. Don’t freak out about a fireman carry and skip today!

Conditioning – Time/Energy Permitting

3 RFT:
20 Calories on Rower
20 Calories on Bike

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:55/104c
    Emom 85#
    Postwod 1k row 5:22/53c

    Nick & Seth
    13:37
    20 Hspu
    2 reg rope climbs
    10 burpees each
    10 20# wall balls each
    20 95# hpc each
    60′ 45# plate walking lunges each

    Seth
    2k prewod row
    Emom 85#
    Postwod 1k row

  2. Jesse G says:

    EMOMx10: 115# for each (cautiously increasing weight this week – felt good)

    Partner Metcon w/ Cameron
    14:32
    HSPU – 13 strict / last 7 kipping
    Legless rope climbs
    20 burpees/10 wall balls each @ 20# (didn’t feel like getting hit in the head with a wall ball today)
    115# HSC in sets of 5
    40 ft 115# back rack walking lunge unbroken

  3. EMOM- 185# PC & FS

    Partner Metcon with John- 12:39
    11 kipping HSPU/ 9 from box
    2 legless rope climbs
    burpees + 20# wall ball
    135# HPC (split work evenly)
    135# 50′ walking lunges

    Conditioning- 7:40

  4. Rachael says:

    EMOM- 125# PC and FS

    Partnered with Jessica! (don’t know our time)
    2 legless rope climbs
    20 strict HSPU (cheated on the last few-my head did not touch the ground)
    14# wall ball
    95# HPC
    95# walking lunges

    • Jess says:

      I think it was 14:02!
      I did 20 kipping HSPU, did them unbroken, well without coming off the wall. That’s definitely a PR for those.
      Rope climbs not legless
      14# ball
      85# hsc
      85# back rack walking lunges

      EMOM:
      105# FS
      85# cleans

  5. John Phillips says:

    EMOM 115# Power Clean & Front Squat

    Metcon with Justin 12:39
    6 rope climps from the rack
    20 pushups off the box
    burpees and 20 #wall ball
    95# Hang Power Clean
    95# 40 walking lunges

  6. Kent says:

    EMOM x 10, alternating: 75# PC; 115# FS

    Metcon: 12:41
    Box HSPU: 20
    6 rope climbs from the rack
    20 burpees; 10 15# wall ball
    75# HPC 5/5/5/5
    50′ walking lunges

    Conditioning- completed 3 RFT
    20 cal row
    20 cal bike
    time approx. 13 minutes

  7. Jennie says:

    I really hope someone will at least want to attempt the fireman carry walking lunge with me this afternoon!

  8. jks says:

    FS / PC @ 123#
    meant to do 135, wrong bar
    15:14 with Matt
    12 Flip-ups, 8 Box HSPU
    6 rope pulls from floor
    20 burpees / 10 20# WBs
    20 Cleans @ 95#, minimal squat
    40′ lunge w 2 30# dumbells
    80 rowing / 40 biking calories … didn’t get time

  9. ME says:

    I sent out a FB invite to some of you but you’re all invited!
    I’m teaching a DoTerra Essential oils class @ my house Feb 3, 6-7 pm. It will be quick and fun! I’ll send you home with free stuff and have a door prize!

    **i will be teaching on how to replace your medicine cabinet with essential oils

  10. Kate says:

    These Paleo biscuits are amazing. Nice little treat and very easy to make!

    http://www.health-bent.com/snacks/paleo-bacon-egg-biscuit

  11. Powerhouse says:

    10:30 partnered with Julanne
    subbed air squats for wall balls
    Lunges with bar

  12. Sara M. says:

    Strength
    EMOMx10:
    Odd: 5 GHDs
    Even: 5 Front Squats from a Rack (75#)

    Solo Mod Metcon (odd number in class)
    20 GHDs
    20 Squat Jumps w/ 14# wall ball
    30 calories on airdyne
    40′ Weighted walking lunges (55#)

    • Sara M. says:

      Hit post accidentally…😝 oops!

      Metcon – 9:42

      No conditioning – Legs are pretty toasted as its all I can do in mod wods …

      Post WOD
      Pec PT Mobility (banded stretches, weighted stretches, foam roller stretches)

  13. Robert says:

    EMOM: 115 PC/155 FS

    Team MetCon with Mark G
    14:49.
    I did the first 14 strict HSPUs unbroken, rest in sets of 3.
    Scaled rope climb
    HSC @ 115
    Full 40+ foot fireman carry.

  14. MarkDGoff says:

    EMOMx10:
    Odd: 5 Power Cleans – 115#
    Even: 5 Front Squats – 155#

    Metcon with Robert G. 14:49
    2 legless rope climbs
    20 Strict HSPU (10, 4, then singles)
    40 hang squat clean (4 set of 5 each)
    40′ farmers carry Robert carried me, I did 115#

    extra
    3 rounds did not time around 15 min
    20 Cal Row
    20 Cal bike

  15. Patrick M says:

    Team Patrick & Brian
    Hspu negativeside
    Rope climbso good
    14#wbs
    hsc started 95 & had to drop to 75
    fmc 75
    time 24:20
    Conditioning 13:30

  16. EMOM
    PC 55#
    FS 68#

    METCON w/ Elisabeth- 16:30 (I think)
    20 strict push press 15# dumbbell
    6 rope climbs from the floor
    Burpee WB 10#
    HSC 55# x 5, 45# x 15
    WL w/33# bar on back rack

  17. Lucas Holland says:

    10 min emom
    pc- @185
    fs- @225
    Team wod with brandy – 12:55 mod
    3 rft – 6:03

    • Brandy says:

      85# for PC and FS

      20# DBs strict Press for HSPUs… Did regular Rope climbs. 20# ball for Burpee wallballs. .. Lucas about tore my arms off with that thing flying down at me from the target! Ouch. Nice job man. Did 75# HSCs wow… I’m going to feel those tomorrow. And then I did the walking lunges with the 75# bar on my back. Lucas didn’t trust me to carry him. Haha! Sorry my cardio is still sad Lucas. Didn’t mean to slow you down.

  18. Stephani Davis says:

    EMOM 10
    75# front squat for 4 rounds. 6# for 5th round
    65# power cleans

    Metcon w Melanie 14.57
    Modified Legless rope 6 rounds
    15# DB overhead push press ??
    20 parnter wall balls #10
    20 40# squat cleans
    40′ 15# walking lunges

  19. Ashleigh says:

    EMOM: FS: 105# PC: 103#

    WOD: with Jennie: 12:24. i did 20 GHDs & 20 hip extensions for HSPU & legless rope climbs.

    3 rounds: not timed. had to wait on airdyne. 20 row/10 bike.

    • Jennie says:

      Same as Ashleigh in EMOM
      Did 2 legless rope climbs, used feet on way down
      12 strict HSPU to 2 mats, 8 strict DB shoulder press
      14# partner burpee wall balls, took about 5 reps to find our way, unbroken
      95# HPC, sets of 5
      50′ fireman carry walking lunges, really fun…already feeling this…

      Fun night!

  20. Marcia Jo says:

    Strength: 65# for both

    Metcon: 15:07
    Strict push press at 20#
    Short rope climbs
    10# wall balls
    65# HSC
    65# back rack walking lunges

  21. Bob says:

    Strength:
    FS- 95#
    PC- 95#

    Team Metcon: 15:00 with Gerrell
    Strict HSPU w 1 abmat
    Legless rope climbs
    Burpee wall balls 14#
    HSC 95#
    Walking lunge with 95# barbell

  22. MaryLawson Day says:

    Partner wod with hubs
    Subbed for shoulder
    Press 2×25# for hspu
    Cleans #85
    WB burpees #15
    Back rack #85 WL
    Fun fun

  23. Bill B says:

    Strength: 75# for both

    Metcon: 21:29 with Ashleigh
    Strict db press at 20#
    Short rope climbs x 6
    14# wall balls
    75# HSC
    75# back rack walking lunges

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

    EMOM 10 @ 185#

    Metcon: 13:53 rx’d with Tim (First rope climb was legless, seated start, L-sit)
    Me: 180#
    Tim:190#

  25. Elisabeth says:

    EMOM:
    PC 55#
    FS 68#
    Metcon with Kimberly 🙂
    15# Dumb bell press
    Six rope climbs from floor (subbed ones)
    10# wb burpees
    45# HSC
    33# back rack walking lunges
    Fun stuff!

  26. Melanie says:

    EMOM 10
    75# front squat for 4 rounds. 6# for 5th round
    65# power cleans

    Metcon w Melanie 14.57
    Modified Legless rope 6 rounds
    15# DB overhead push press 20 each
    20 parnter wall balls #10
    20 40# squat cleans 46
    40′ walking lunges

    Two rows 20 cals at 2:00 each and one bike 20 cals at 2:00

  27. Gerrell says:

    EMOM: 95#

    Metcon with Bob: 15:00

    15# DB overhear extensions
    Rope from floor
    14# WB
    95# Clean

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