2015 April 14 WOD

Posted: April 14, 2015 in Uncategorized

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85 athletes came through yesterday!

Strength

20 minutes to work on 5×3 Push Press, working to a heavy set of 3.
***Between sets, accumulate 30 seconds side plank on each side and 5 single leg hip bridges per side.
Compare to June 9, 2014

Metcon

Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24/20)
9 Push Presses (135/95)
9 Weighted Abmat Sit-ups

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Comments
  1. Jennie says:

    Only time for strength
    63/73/83/93/100, as much as I hate to admit my overhead weakness, that’s probably a 3 rep max PR.
    Did all recommended work between sets.

  2. Marcia Jo says:

    Strength:
    75, 75, 85, 95, 95#

    Metcon: 3+1
    Burpee box jumps
    75# push press
    10# wall ball for sit ups

  3. bigdolan says:

    135,185,205,225, 235 fail

    Metcon Rx
    3+9+2

  4. JD says:

    Strength
    135/155/165/175/185

    Metcon
    2rds+9+3
    24″
    135#
    20# med ball

  5. Lucas Holland says:

    95/135/155/185/195 2reps failed on 3rd
    Amrap – 4rds rx’d
    40 min row – 9192m

  6. Matt Z. says:

    185,205,205,215,215
    Got back into knees for a jerk on a few, but last two sets were solid.
    4 plus 8

  7. Luke says:

    PP – 185/195/205/215×2/215×3

    Metcon – 3+9+9

  8. Bobby says:

    PP 5×3: 135/145/155/165/187 ( 3 rep PR) need to ( and will) get stronger overhead.

    WOD: 3 + 9 + 9 + 2 w/ 20# ball

    Did some DUs with Bo after.

  9. PP 45/50/55/60/65 ( I think that’s a PR for PP)

    METCON
    3+5
    Burpee box step up 16″
    45# PP
    10# weighted SU

  10. Cara says:

    Strength: worked up to 75#

    20″ BBJO – step on and over box
    60# PP
    15# med ball sit-ups

  11. MarkDGoff says:

    Strength:
    115#, 135#, 145#, 165# 2 reps failed third, 165# all three that time

    20″ BBJO
    115# PP
    20# med ball sit-ups

    3 + 9 + 7

  12. Bill B says:

    Strength:
    75, 75, 95 95, 115#

    Metcon: 3+3
    Burpee box jumps 1st rd
    Burpee box steps 2nd & 3rd rd
    95# PP 1st rd
    75# PP 2nd & 3rd rd
    10# wall ball for sit ups

  13. Barbara Beiter says:

    Strength 5×3
    Push Press 33#
    W/ side plank & single leg hip bridges

    METCON 9 min AMRAP
    9 Burpee box step 18″
    9 Push Press 33#
    9 Abmat sit ups weighted 8#
    2 rnds 9 Burpees, 5 pp

  14. Shea says:

    Strength: 65/75/85/95/105 (gonna call it a PR, because I can’t find another 3 RM on record)
    Metcon: 3+9+7
    20″ BBJO, 15# MB for sit-ups
    PP-5 reps at 95#, then dropped to 85# through rd 2 & did rd 3 with 75#

    My shoulders/arms are really sore today. They felt so-so on the strength work, but super fatigued on the wod. I dropped wt throughout because I felt like I needed to get more than 3 reps without breaking to maintain the Metcon pace.

  15. Brian says:

    Strength: 95/115/135/145/150

    Metcon: 3 + 9 + 4 (115#)

  16. Tanya Favara says:

    3 rep PP worked up to 103#
    W/ all side plank/bridge work b/w sets

    3+2
    20″, 83# PP, 15# SU

  17. Monte says:

    145# max 3r PP

    3+9+2
    24″ box
    115# pp
    20# SU

  18. ktrainer23 says:

    PR #93 PP

    3rds 9+8

  19. Nickhayes says:

    Prewod 1k row 5:00/55c

    95/115/135/155/155

    3 rounds
    Burpee box jumps 24″
    95#
    20# mb

    Postwod 2k row 10:07/108c

    Seth
    Prewod 1k row

    95/115/135/155/175

    4 rounds
    Burpee box jumps 24″
    1@95#
    3@115#
    20# mb

    Postwod 10 minute elliptical

  20. Groves says:

    Strength: 135/155/165/175/185 (sure, we’ll go with PR)

    MetCon: 3rds+9+9
    9 BBJO @ 24″
    9 PP @ 115
    9 med ball sit-ups @ 15#

    Diggin the huge class turn outs.

  21. Gerrell says:

    Strength:
    Worked up to 135 PP

    Metcon:
    3+9 95#

  22. Bo says:

    5 + 7 RX
    Worked up to 245 on PP

  23. Joy says:

    PP 45/55/55/60/55

    Metcon: 3+9+2
    9 Burpee Box Jump-Overs 20″: step over
    9 Push Presses 45#
    9 Weighted Abmat Sit-ups (10#)

  24. […] 12 minutes to build to a 1 rep max Push Press Compare to 3 rep work from last Tuesday, April 14 […]

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