2015 April 27 WOD

Posted: April 27, 2015 in Uncategorized

Today is the last day to get your Progenex wishes up on the board before I place the order! Anything you’ll need within the next 6 weeks or so needs to go on this order.

Strength/Skill

10 sets of (go every 90 seconds):
High Hang Clean + Hang Clean + Clean

Metcon

For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers

500 meter row time, compare to August 19, 2014

Squats – Time Permitting

Back Squats – Go every 2 minutes or less
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
7×3 reps @ 85%

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:02/109c

    Cleans every 60 sec
    5@85#
    5@95#

    500m row 2:00
    20-man makers @ 15# db

    Back squats
    5@135#
    3@155#
    1@175#

    Seth
    Prewod 2k row

    Cleans every 60 sec
    5@85#
    5@95#

    500m row 1:53
    30 man makers @ 25#
    10:32
    Total time 14:32

    Front squats
    5@135#
    3@155#
    1@175#

  2. Clean complex- 135,155×2,185×6,205

    Metcon- Forgot 500m row time, 10:00 for 30 man-makers

    Back Squat-
    5 reps @ 225
    3 reps @ 255
    1 rep@ 295
    3×3 @ 295, did not have time to finish

  3. bigdolan says:

    135,135,135,155,155,155,175,175,175,195

    Row 1:30 PR
    Man makers 10:59

    Squat 185×5. 2 sets

  4. Groves says:

    Strength/skill: 135 Across

    MetCon:
    500m row- 1:41 (pr)
    30 man makers w/35# dbs 10:19

    Have to be in Briwsville all week so I’m gonna hit my squats later.

  5. jks says:

    Cleans 105×2, 115×8
    Row 1:56
    MMs 15# DB 11:54 (I think)
    BS 135×5, 155×3, 175×1

  6. Tim C says:

    Strength: 115×8, 135×2
    Row: 1:46 same as last time
    MMs 20# DB ~8:00
    No time for squat work

  7. Kent carter says:

    4 mile run.

  8. Elisabeth says:

    Strength
    Did my 1 rep max back squat today @ 165# huge PR! 😀

    Metcon
    Row 500m 2:05
    30 man makers 10:11
    Total time 12:16

  9. MarkDGoff says:

    Clean complex @ 115#

    500m Row @ 1:43

    30 man makers @ 8:16

    Did all Squats @ 185#

  10. Row 500M 2:06
    Rest until 4:10
    30 Man makers 8#
    14:36

    Clean complex 55#

    BS @ 85# 7×3

  11. Sara M. says:

    Metcon
    500m row – 2:15 damper on 5 (PR ?? Can’t remember previous time… 🐢Rowing is my goat and I felt that this was a pretty good time for me. Especially with trying to keep in mind the rowing technique Jennie’s been drilling into us.)

    30 manmakers @10# – 9:00

    Strength/Skill
    10 sets of (go every 90 seconds):
    High Hang Clean + Hang Clean + Clean @ 65#

    Backsquats
    5 @ 100
    3 @ 115
    1 @ 125
    3 @ 115
    Ran out of time….

  12. mark says:

    High hang cleans hang cleans and cleans final set was 225

    Row and man makers didn’t get time
    (Veryhard)

    Squats 5 reps 225
    3 reps 275
    1 rep 315

  13. Dave says:

    Cleans: 95 x 5, 115 x 3, 125 x 2
    Row 500M 1:42 tied PR
    Man makers: 15 # 9:00

  14. Gerrell says:

    Metcon:
    1:47

    10:29 didn’t subtract the rest time

    Strength:
    Started at 95 worked up to 135

  15. Blake Stegall says:

    Strength- 135×4, 145×3, 155×3

    Metcon- 1:37 row

    Manmakers- 8:30 @20#

    BS- 155×5, 185×3, 210×1, 7×3 190

  16. Jesse G says:

    Cleans – 95/115/135/135/145/145/155/155/155/165
    Row – 1:45 – not a PR
    MM – 9:33 w/ 20# DB
    HBBS – Only had time for 5×3 – 165×1 / 185×4

  17. Lucas Holland says:

    HHC+HC+C – 135/145/155/165/175/185/195/205/215/225
    Row – 1:26 5sec pr!!!
    Man Makers – 8:47 30lb db
    BS – 5@250 3@280 1@320 7×3@280
    10×3 weighted pullups 35lb kb

  18. Melanie says:

    Strength/Skill
    10 sets of (go every 90 seconds):
    High Hang Clean + Hang Clean + Clean

    Metcon
    For time:
    Row 500 Meters 2:19
    When the clock reaches 4 minutes…
    For time:
    30 Dumbbell Man-Makers (10#) each hand 11:00

    Squats – Time Permitting
    Back Squats – Go every 2 minutes or less
    5×3 reps @ 85#

  19. Monte says:

    HC – 75,95,115,135#

    1:42 ROW
    8:48 MM – 2×20#

    BS 185#x3, (195#x3)x3

  20. stefgatlin says:

    Cleans –
    65/65/75/75/85/85/95 – tweaked back on first pull so dropped to 85 for the remainder

    Row – 1:57
    Man-makers – 8:49 – 25# for the first 16, then dropped to 20# for the rest

    No squats because of my back, grrr!

  21. Barbara Beiter says:

    For time:
    Row 500 Meters
    When the clock reaches 4 minutes…
    For time:
    30 Dumbbell Man-Makers
    Row= 2:24
    Dumbbell Manmakers. 13:19

    Cleans : 35#

    Squats: 45#. Worked on getting lower

  22. Bobby says:

    Clean complex: 135/155×5/175×2/205×2

    500m Row: 1:33 PR

    Man makers: 10:24

    LBBS: 245×5/275×3/315×1/305×3/295×3/295×3/295×3/
    HBBS: 275×3/275×3
    2 second pause squats: 245×3/245×3

  23. jkb says:

    Metcon Total work time: 2:03 + 7:48= 9:51
    500m row in 2:03 (damper on 5)
    30 DB man makers (1-10 at 12lbs, 11-30 10lbs)

    Strength: 10 sets Clean complex work 65lbs

  24. Brandy says:

    85# x 2, 95# x 3, 105# x 5 cleans

    1:48 row and 10:03 man makers… Ugh

    Only had time for 7×3 155# BS

  25. Bill B says:

    Strength- 95#

    Metcon
    500m – 1:45 row (pr)

    30 Manmaker – 9:14 @15#

    BS- 185×3 2 sets ran out of time

  26. Luke says:

    1:31 row

    7:41 w/ 30# dbs

    5×255
    3×290
    1×330
    7×3 @ 310

  27. Bo says:

    Clean complex 135/155/175/185/195/205/215/225/235/245 all unbroken
    Row 1:26
    Man makers at 35lbs 7:50
    Back squats 315/335/365/ 7×3 @350lbs
    10×3 35lb weighted pull ups

  28. Shea says:

    Clean Complex–worked from 63# up to 108#
    Then, I did the back squats (LBBS) because the rowers were in use:
    5@123#
    3@143#
    1@163#
    Then a rower came open, so I did the Metcon:
    500m row: 1:58 (damper on 5-this took longer than the last one, damper on 8 last time)
    20# db’s for man-makers in 6:46
    Then went back to my BS bar and did:
    3 x 3 @ 163# (that was all the time I had left) These were hard.

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

    Clean complex:
    135/135/155/155/175/175/185/185/205/205

    500m 1:31
    Manmakers: 8:38 @ 30#

    Back squats:
    245×5/275×3/315×1
    LBBS: 305×3/295×3/295×3/295×3
    HBBS: 275×3/275×3/245×3/245×3 (2 sec pause on the last 2 sets)

  30. Jennie says:

    Row wod first
    1:50 @ 5
    6:25 man makers @15# (should have done 20)

    Clean complex
    85×2
    10 5×3
    115×1
    125×2
    135×2

    3 HBBS @ 190
    3 HBBS @ 175
    3 LBBS @ 175

    Out of time.

  31. Matt Z. says:

    135,185,205,225,245 clean complex
    1:28 row – many thanks for motivation 5:30 crew
    8:25 MMs with 35s
    7×3 at 315 LBBS

  32. Marcia Jo says:

    Strength/Skill:
    3 at 65#, focusing on form
    4 at 75#, focusing on form
    3 at 85#, stilllll focusing on form

    500m row: 2:09 PR! 6 seconds better than last time 🙂

    Dumbbell Man-Makers: 9:22 with 12# (thought I only had to do 20, saw Matt Z. and Luke weren’t finished so I figured I miscounted, did 5 more, took a break, then realized I had to do 30 so I did 5 more. Monday.)

    Squats:
    2×3 at 115#
    2×3 at 130#

  33. Cara says:

    Metcon first

    Row in 1:57 w/damper on 8 (only previous I could find was 2:03 so that’s a pr!)
    Man Makers 8:41 @ 15# – first 5 didn’t go down into a push-up, then kept losing count on these and may have done more than I should have

    Cleans: 65/70/70/75/75/75/80/80/75/75 – really trying to work on my form on these

    Back Squats:
    5 @ 75#
    3 @ 95#
    1 @ 105#
    4×3 @ 95#

  34. Shelby says:

    Cleans- 4 sets at 55#, 6 sets at 60#
    Man makers – 8#

  35. Megan says:

    2:03 row
    10:33 man makers @ 25# s tough to many breaks couldn’t feel my arms

    Cleans went super light to work on form
    65/65/65/85/85/105/105/105/105/105

  36. Joy says:

    Clean Complex: 45/50/55/60/60/60/65/65/65/65

    For time:
    Row 500 Meters: 2:15
    When the clock reaches 4 minutes…
    For time: 10:47 w/ 8# DB
    30 Dumbbell Man-Makers

    Back Squats – Go every 2 minutes or less
    5 reps @70%- 70#
    3 reps @ 80%- 80#
    1 rep @ 85%- 85#
    No time for 7×3 @ 85%

  37. Kim says:

    @home 4/28
    Cleans: 63×5/73×5
    Metcon:
    Air rower-2:15
    8:13 w/20#dB
    No BS

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