2015 April 24 WOD

Posted: April 24, 2015 in Uncategorized
Work

5 sets of: (go every 2 minutes)
22 Walking Lunges (72/53 KBs in each hand)

Strength

15 minutes to establish 3 rep max or 5 rep max bench press
Most recent 5 rep work

Extra

Three untimed sets of:
Single Arm DB Row x 10 reps/side
Hollow Holds/Rocks x 60 seconds

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:35/112c

    3 rep max bench press
    135/155/165×1

    Yesterday’s metconish
    3 rft
    500m row
    10 deadlift 150#
    20 – 44# Russian kbs
    12:21

    Seth
    Prewod 2k row

    3 rep max bench press
    135/155/185/205

    Yesterday’s metconish
    3rft
    500m row
    10 deadlift 150#
    10 each arm db snatch
    Round 1 @ 25#
    2&3 @ 30#

    Postwod 5 min elliptical

  2. Justin Harrison says:

    Walking lunges- 53#

    3RM BP- 205#

  3. Lucas Holland says:

    Walking lunges @40lbs
    3rm bp – @225lbs
    DB row @70lbs hollow rock holds done

  4. bigdolan says:

    Way harder than it sounds
    72 first 2 rds ( only did 15 on 2nd)
    45 last 3

    265 3 rep max

    70 and 100 db rows

  5. Brian says:

    WL: 53# (most were shallow)

    BP: 150# 3RM

    Extra: 50#; max effort hollow rock hold, then 10 GHD Sit-ups

  6. Tim C says:

    Walking lunges- 45# rnd 1, 25# 4 rnds

    3RM BP- 165#, 1 RM 205#

  7. Cara says:

    15# KBs for walking lunges

    65# 3 rep max bench press – so weak on these

    Did a few 30# DB rows and a couple of hollow holds

    Fun class this morning! Friday mornings are still my fave!

  8. Kent says:

    group warm-up: 2 rds 20 sec/ 10 s rest: ring rows, push ups, hollow rock holds

    Walking Lunges: 5 sets, 22 steps: 20#/ 12 /12/ 0 / 0

    Subbed Snatches for BP 10 sets hg high s, hand s, snatch: 45/66/85 for remainder

    Extra 3 sets: 15#; DB rows, push-ups.

  9. Rachael says:

    53# KB Walking lunges
    BP: 5 rep max- 105#
    3 rep max-125#

  10. Caleb C. says:

    #35 KB x2 rounds, #30 rest

    3RM BP: 145, 1RM: 155

    Skipped extra work d/t basketball tomorrow

  11. Cayce Davis says:

    25# KB walking lunges
    83# 3 rep max bench press but struggled
    3×10 DB rows w 25#
    3x45sec hollow holds

  12. Groves says:

    Man I was hoping for a better performance on a straight strength day.

    Bench: 215 x 3 (had some shoulder discomfort and couldn’t push it)

    Lunges @ 53# in each hand. Struggle bus.

    Rows @ 40/40/50.
    There’s always tomorrow.

  13. Dave says:

    WL 35#
    3 rep max 155, 1 rep max 185 (didn’t try in between)

  14. 3 rep BP 55#, 2 rep 60# (failed on 3rd attempt twice)

    WL 15# DB

    Hollow hold/rocks- 45 sec, 30 sec, 20 sec
    DB row 12#

  15. MarkDGoff says:

    Walking Lunges
    2 x 53#
    3 x 40#

    3 rep max bench press
    205# PR by 20#

    DB row 40# x 3
    hollow hold/rocks
    1 at 55 sec
    other two broken 30 sec max length

  16. Luke says:

    Pink kb lunges

    225# 3rm – did for 3 sets

    50,70,70 on db rows

  17. jks says:

    30# Lunges
    BP 100/110/120 all x 5…135/145/150failed
    40# rows /broken hollow rocks

  18. smileitsaj says:

    53# KB lunges

    BP:
    3RM – 205
    1RM – 225
    Previous 1RM was 195!

    35# dumbells rows
    Something resembling hollow rocks

  19. Jennie says:

    With my 5:30 peeps
    35 x 3 rounds, 45 x 2 rounds on walking lunges

    105# 5 rep max
    112# 2 reps (previous 1 rep max was 115)

    30# rows
    hollow holds & some modified rocks

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

    WL: 72# first round. 55# for the remainder.

    Subbed floor press for bench press. 245×3 255×2 (failed to lockout on 3rd)
    My 5 rep BR is 255# so this harder.

    Extra: 50×2 and 70×1
    Hollow rocks

  21. Kim says:

    Ha! 30# &35# WL didn’t realize the black kb was 35#, it was w/30#kb. Fortunately I alternated the weight.
    No bp or extra- shoulders are tender from RD on Thursday.

  22. Tanya Favara says:

    30# WL

    100# 3RM BP

    20# rt armx 2, then 25# X1
    25# lt arm
    Hollow rocks cumulative 60s x 3

  23. Marcia Jo says:

    Work: 35#, 30#, 25# for rounds 3-5

    Strength: 95# 3 rep max PR, 85# 5 rep max, 100# 1 rep max PR

    Extra: 30# DB row; 60 seconds worth of hollow holds for the first round then hollow rounds for last 2 rounds

  24. Barbara Beiter says:

    Bench press 45#

  25. Megan says:

    35kbs x 4 45# once

    Strength worked 3 rep up to 100 #

    15# rows all hollow rocks @ 60 seconds

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