2015 April 15 WOD

Posted: April 15, 2015 in Uncategorized
Strength

Front Squat – Go every 2 minutes
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible

Metcon

For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110, from the floor)
30 Pull-Ups
Run 800 Meters

Advertisements
Comments
  1. Lucas Holland says:

    Front Squat based off 305
    5@65% – 200
    4@75% – 230
    3@80% – 245
    2@85% – 260
    1@90% – 275
    3@85% – 260
    5@ 225
    Metcon – 16:20 rx’d
    4 rdnft
    20 ghdsu
    5hspu

  2. Groves says:

    Up before the sun with the zombie crew this morning.

    Strength. 135/155/165/175/185/175/215

    MetCon: 20:25 @ 135

  3. bigdolan says:

    225,235,245,255,285,255,235

    Metcon
    Row, jumping pu, 165# fs from floor
    17:10

  4. ktrainer23 says:

    1st 5 am class!:)

    83/103/113/115/115(there weren’t any more #10s or #15s during this set to raise weight)/ 103/125

    The 1st set I don’t feel like I went low enough. Need to work on my start.

    Metcon:
    15:59
    Lower weight on FS @ #65

  5. ktrainer23 says:

    1st 5 am class!

    83/103/113/115/115(there weren’t anymore #10s and #15s to raise during this set)/ 103/125

    Looking back, I don’t feel as if my first set was low enough. Will work on that definitely.

    Started at .10 on time adjusting bar weight too long.
    15:59
    Lower weight FS #65

  6. Jesse G says:

    Front Squat
    135/165/175/185/195/185/165

    Metcon
    19:43 @ 135# FS
    Pull-ups: 18/12 — 8/8/5/4/5
    FS: 10/5/5/5/5

  7. Caleb C. says:

    105,115,125,135,145,135, 150

    20:11
    #95 floor FS (legs tired from pre-wod squats)

  8. jks says:

    FS 135/140/145/150/155/155/155
    22:26 Row/30PUs/FS100#/30RRs/Row

  9. Kent says:

    FS: 65/85/105/125/145/125/105

    18:13 run/30 jump assist pu’s/ 85# FS completed as 10/8/7/5 / jump pu’s / run

    Nice running in the cool rain!

  10. Brett B. says:

    FS: 165/185/205/215/225/215/185
    17:55 RX’d.

  11. FS 65/75/80/85/90/85/80

    21:12
    Run
    30 RR
    30 FS @ 65#
    30 RR
    Run

  12. Gerrell says:

    Strength:
    Based off of 165# max but should have gone heavier
    5 105#
    4 125#
    3 130#
    2 140#
    1 150#
    3 140#
    5 155#

    Met on:
    20:26 100#

  13. Ashleigh says:

    strength: 120/140/150/155/165/155/145 (no kittens were harmed in the attempt of these 5 reps)

    WOD: 17:11 85#

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

    FS at 195/225/240/255/275/255/245

    Metcon: 21:02 rx’d
    6×5 on FS with longer than anticipated breaks.
    Breath taking “stitch” on the second 800m.
    I have to get to running again.

  15. Marcia Jo says:

    Strength:
    85, 95, 105, 110, 120, 110, 110

    Metcon: 18:40
    RR
    80# FS

  16. Brian says:

    Strength 75/85/95/105/115/105/125 Should of went heavier, didn’t know my FS max

    Metcon 18:44 75lbs FS. Should have went a little heavier maybe 95

  17. Bob says:

    Strength
    155×5
    175×4
    185×3
    210×2
    230×1
    185×3
    185×5
    Metcon 22:31
    135#fs, 40 strict pull-ups, 20 rr

  18. Bo says:

    315 for heavy set of 5
    13:43 RX

  19. Sam says:

    FS were a little different rep scheme to stick with invictus comp I’ve been doing, but same percentages:
    3 @ 145
    2 @ 155
    1 @ 165
    3 @ 155
    2 @ 165
    1@ 175
    Metcon: 17:43 Rx, had to stop on my 2nd run and catch my breath. This is the 3rd WOD I’ve had to walk for most of a run because I can’t swallow or get a breath down! Aggravating!

  20. Matt Z. says:

    205, 235, 250, 270, 285, 270, 270 x 5 but F@5
    15:28
    Thought I hit the door for second 800 at 10:30, so the last run really stank.

  21. Luke says:

    FS – 205/235/250/270/285/270×4

    Metcon – 17:05

  22. Jennie says:

    Coach 3:30/4:30/5:30
    WOD 6:30

    Used 175 for percentages instead of 183 which was my last 1RM. Didn’t feel confident that I maintained that strength during the Metcon/Open season.
    115/130/140/150/160/150/150(tied 5RM)

    Metcon
    17:32 rx’d

    Pullups slower than I would like…leg cramps.
    FS 6×5
    1st run 3:34

  23. Melanie says:

    Strength
    Front Squat – Go every 2 minutes
    *Set 1 – 5 reps @ 65% 65#
    *Set 2 – 4 reps @ 75% 70#
    *Set 3 – 3 reps @ 80% 75#
    *Set 4 – 2 reps @ 85% 85#
    *Set 5 – 1 rep @ 90% 90#
    *Set 6 – 3 reps @ 85% 85#
    *Set 7 – 5 reps @ as heavy as possible 85#

    Metcon
    For time: 22:00
    Run 800 Meters
    30 Pull-Ups
    30 Front Squats (65)
    30 Pull-Ups
    Run 800 Meters

  24. Bill B says:

    Strength:
    75/95/115/135/145/135/135

    Metcon: 19:38
    Jump PU
    95# FS

  25. Shea says:

    Front squats only today @ home:
    95/105/110/120/125/120/125

  26. Bobby says:

    Wasn’t able to make it to CFJ but was able to do a workout away from the gym.

    FS: 185×5/205×4/225×3/235×2/255×1/285×1
    285# is new FS PR!

    Worked on snatch technique. Started at 95# and worked up to new PR of 170# – felt great. Attempted 180 several times. Almost there.

    Finished off with 250 double unders.

  27. JD says:

    Strength
    185#-255#. 5 rep at 225#

    Metcon
    25:02
    135#FS

  28. Nickhayes says:

    Prewod 2k row 10:30/106c

    Front squats based on 155#
    100/115/125/130/140/130/155

    19:02
    15 med band pull-ups
    100# fs
    15 med band pull-ups

    Seth
    Prewod 2k row

    Front squats based on 200#
    130/150/160/170/185/170/3@205

    19:23
    135#

  29. Megan says:

    115/135/144/152/162/152/135
    Strength

    WOD 18 or 19 something ? @ 115 # did math wrong oops

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s