2015 March 26 WOD

Posted: March 26, 2015 in Uncategorized

image

Zombie Crew shirts came in last night! I’ll bring them in to the 8:30 class. You can pick them up any time. $20

Strength

5×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep

Metcon

EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep Sit-ups
Min 3 – :30s Max rep Jerks (165/115)

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 8:15/77c

    65/85/115/135/145

    Postwod 5k row 26:19/265c

    Seth
    Prewod 1k row

    95/135/155/175/195

    Postwod 6k row 29:56

  2. bigdolan says:

    164 Rx

    Pause FS 225,225,225,255,255

  3. Caleb C. says:

    Did 100 DU instead of FS due to ball game tonight.

    131 reps

    #95, 20lb med ball with SU

  4. Joy says:

    5×2 FS 40#

    EMOMx15 : 151 total
    5 rounds of:
    Min 1 – :30s Max rep 10m Shuttles
    Min 2 – :30s Max rep Sit-ups
    Min 3 – :30s Max rep Jerks: 33#

  5. MarkDGoff says:

    5 X 2 3 Sec Pause Front Squats
    165#

    EMOM
    171 reps
    135# Jerks

  6. Gerrell says:

    Strength: 1×135#, 4×155#

    Metcon:
    162 at 115#

  7. Elisabeth says:

    Fs 85/85/95/95/95
    167 33# strict press for first two rounds then push press for the rest
    Ab mat sit ups

  8. Tanya Favara says:

    105/125×3/135

    180 reps

    Shuttle 9/9/9/9/9
    SU 18/19/20/19/18
    Jerk 8/8/9/8/8 83#

  9. Jennie says:

    5:30 WOD
    125/135×4 Pause Front Squats

    Started on jerks
    4/4/4/3/3 – 115#, felt heavy but strong until round 5, split all reps
    sprints – all 9’s, 9.5 on round 1 🙂
    Sit-ups – 18/17/16/16/16

    146 total, rx’d

  10. jkb says:

    Strength 5×2 FS, pause 3 sec at bottom. 68lbs
    …should’ve increased weight, but wrists were bad tight.

    EMOM x15: 167 reps in 5 rounds of
    10m shuttle sprints: 8/8/9/8/9
    Abmat sit-ups: 17/18/18/18/19
    Jerks 53lb 8/7/8/6/6

  11. Marcia Jo says:

    Strength: 85#

    EMOM: 142 reps total
    Sprints: 41
    Sit-ups: 80
    Jerks: 21 at 85#

  12. Tim C says:

    Squats:
    135×2, 155×3
    EMOM
    164 Reps @ 115#
    Sprints: all 8s
    Situps: 16/17/16/16/16
    Jerks: 8/8/8/8/9

  13. Lucas Holland says:

    FS – 225/245×4
    Emom – 178 reps rx’d

  14. Barbara Beiter says:

    EMOMx15
    5 rounds of:
    Min 1 – :30s Max rep 10m Shuttles. (35)
    Min 2 – :30s Max rep Sit-ups (67)
    Min 3 – :30s Max rep Jerks (165/115). (32). -45#. PR
    (134). Total

  15. Timothy Humphries says:

    135-195 # on FS
    111 reps on situps and jerks
    sub bike for sprints.

  16. Brandy says:

    115# FS
    Situps
    19/17/18/18/18…90
    115# Push jerks… A few split
    7/7/7/6/7… 34
    Sprints
    8/8/8/8/9…41

    165 total

  17. Bob says:

    Strength
    5×2 pause front squat
    135/155/155/175/175

    Metcon
    158 reps (subbed power cleans for jerks)

  18. Bill B says:

    Front Squats 95#

    EMOM: 161reps total
    Sprints: 41 (8/8/8/8/9)
    Sit-ups: 80 (17/17/16/15/15)
    Jerks: 40 at 105# (9/8/8/8/7)

  19. Megan says:

    10 x 100 meter row sprints

    Annie in 6:34 14 secs off my pr on July 24 2014

  20. Shelby says:

    150, #55 FS pause, #45 jerk

    Clay
    152, #155 FS pause, #115 jerk

  21. Shea says:

    Done 3/28–Struggling w/bronchitis…
    85# pause FS’s
    I went half speed/scaled & didn’t count reps–walking lunges for sprints, 65# jerks

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