2015 February 4 WOD

Posted: February 4, 2015 in Uncategorized
macho-manMetcon – “Macho Man”

Every Minute On The Minute for as Long as Possible:
3 Power Cleans (185/135)
3 Front Squats
3 Jerks
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each and minute 13 would be 6 of each.

Compare to June 17, 2014

Strength/Skills

A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance

Extra – Time Permitting

75 C2B Pull ups for time

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Comments
  1. Powerhouse says:

    65# was not very macho this morning lol

  2. Justin Harrison says:

    4rds+3+3+2 @155#

  3. Nicole says:

    Macho man:
    13+7+5-65#

  4. Jesse G says:

    11 rds+5+5+2
    115#

    Front Squat – 165/186/195/205/215(PR!)
    SGPP – 95/105/115/125/135
    No snatch balance

  5. John Phillips says:

    12 rds 95#

    Front Squat 145/165/175
    Snatch Grip Push Press 95/105
    Snatch Balance 95 / 105

  6. Kate says:

    10 rounds 95#. Only did 1 jerk then realized my shoulders are smoked.

    FS worked up to 155#
    Mobilized post WOD
    About a 2 mile bike ride with Buddy post WOD around the neighborhood

  7. Kent says:

    modified WOD today:
    400 meter run x 4
    20 sit-ups x 3
    Walking lunges 20/10

    FS: right knee pain at 125#, stopped there
    Snatch grip push press 75#.

    Post: Bike 5 minutes, moderate sprints x 8 mixed in.

  8. jks says:

    8rnds + 2cleans @ 100#
    FS @165 & 185
    SGPP @ 95 & 105
    No SB or C2B

  9. Rachael says:

    7 rounds + 3 PC + 3 Front Squats @ 115#

  10. Kate says:

    http://robbwolf.com/2011/04/21/recipe-paleo-banana-bread/

    Bo can attest to how delicious these are! Not a +4 so I haven’t made them in a while but they used to be a staple in our house.

  11. Bryce Miller says:

    10 rounds #95 lbs
    75 RR 5 min

  12. Jess says:

    Active recovery day
    Between classes ran 20ish mins around lambuth today. It’s a BEAUTIFUL day to be outside!
    Quads are smoked from the past couple days.

  13. Robert says:

    Macho Man @ 135 7rds + 3 + 3
    Hard to find the right weight, I think 115 might have been too light.

    FS: 245!! (20# or) **sorry for the language

    Snatch Grip PP: 205

    Snatch balance: 135

  14. 11 rounds + 5+5+1 (50#)

    FS 75,85,95
    Snatch PP 40,45,50
    Snatch balance 15,22 (focused on form)

  15. MarkDGoff says:

    Macho Man
    11+5+5 @ 115#

    front Squats
    165#, 195#, 215# PR, 225# PR

    snatch grip push press
    75#, 95#, 115#, 125#

    snatch balance
    65#, 85#

  16. Dave says:

    EMOM 11 rounds @75
    FS 150
    BTN Press 100
    BTN Drop OH Snatch grip 60

  17. Patrick M says:

    Metcon @75# 11rds
    Strength/skills
    fs 165
    hsgpp btn 105
    hsb 90
    Mobility mon,wed

  18. Sara M. says:

    Metcon โ€“ โ€œMacho Manโ€
    EMOM for as Long as Possible:
    3 Power Cleans (33# bar)
    3 Front Squats
    3 Push Presses

    7 rounds
    First time doing PC/PP with bar since pec issue… Was excited! ๐Ÿ˜ƒ Still feeling good this week with reintroducing upper body movements! Stopped when pec was getting fatigued…. Didn’t want to push it. Slow and steady!๐Ÿ‘

    Strength/Skills
    Quickly work up to a heavy Front Squat
    65/85/95/100/105/110/115/120PR!
    (Might have been able to go 5 lbs more, but I felt good at 120#. Didn’t want to push it too far and do bad form just for the numbers…)

    Post WOD
    * Ran the loop – 5:57 Nice night for a run ๐Ÿข๐Ÿ’จ (Thanks for suggesting a run, Jennie! I need the push to do what I suck at… Lol)

    * Pec PT mobility (weights & foam roller stretches)

  19. Kim says:

    @home
    14rds @65# based # off jerk 1RM
    No strength

  20. Gerrell says:

    Metcon:
    7 @ 30# DB

  21. Lucas Holland says:

    Macho man – 12 rds @135 went way to light
    FS- 300pr
    SGPP- 205pr
    SB – didnt do
    75 c2b didnt do hands are torn up

  22. Brandy says:

    Did 11 rds @ 75#…could have gone another round but I wanted to be able to move tomorrow. My arms made me miserable today.. And that’s why I went light.

    Worked on front squat. Did 20 minutes of mobility before class.. Yeah its going to take a lot of days of this before I see any results.

    SGPP up to 115..but did a little extra dip on that one.

    Snatch Balance 75#…85#F

  23. Marcia Jo says:

    Metcon: 11 rounds + 5 + 3 @ 75#

    A. 105#
    B. 75#
    C. Did 45#, worked in technique more so than getting heavy

  24. Brett Christensen says:

    Macho Man only
    @ 135 for 10 minutes.

  25. Matt Z. says:

    11 minutes complete plus 7 reps
    FS – 305
    BNPP – 275
    SB – 205
    No C2B

  26. Jennie says:

    5:30 WOD
    83# for 5 rounds, all UB.
    Jerk started breaking down in lumbar too bad to overlook, went to 45 for jerk only (power jerks here) for remainder.
    Finished 12th minute (5’s) with time remaining but chose to stop due to jerks breaking down again.

    135/145 FS
    75/85/95 SGBNPP
    little skill with 22# snatch balance. L shoulder too fatigued to keep pit forward.

    Good night!

  27. MaryLawson Day says:

    #85
    11 rds + 6

  28. Bill B says:

    Metcon: Macho Man

    12 rounds @ 75#

    FS – 145#
    BNPP – 85#
    SB – 45# worked on skill

  29. Brian says:

    Metcon 12@75 went a little light but wasn’t sure where to start
    FS 165
    HSGPP behind the neck 115
    SB 85

  30. “OH YEAH!” – Macho Man

    10 rounds total with time to continue.
    I went light due to it being the first day back since last Friday.
    First 8 rounds at 135# and the last 2 at 155#
    I think 155/165 would have been a good weight.
    185 would have been a helluva fight.

  31. Cara says:

    65# until minute 6 then did 65# C&Js and 45# FS & PP. Thought I had 10# weights on the bar and when I went to do strength, realized I had 15# weights on there. So dumb.

    FS – 90#
    Didn’t do the rest. Shoulders were smoked

  32. Melanie Ragan says:

    completed 10 rounds with 63#
    skipped strength and road air dyne for 2 miles – approximately 8:40

  33. Shea says:

    Done on 2/6 @ home.
    My goal was to work for 15 minutes.
    80#–completed 10 rounds @ 3 reps each, then I did 4 rounds + 4 (PC) + 4 (FS) @ 4 reps each (15 min total!) All UB until about rd 12.
    (I screwed up and didn’t add a rep on the 12th round-oh well, I got some good work in)

  34. Bobby says:

    Did this WOD a few days later on Saturday February 7th.

  35. […] minutes to work toward 1 rep max Jerk or Snatch Balance Compare to Snatch Balance work from Feb 14, 2015 or May 13, 2014 and Jerk work from July 5, […]

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