2015 May 12 WOD

Posted: May 12, 2015 in Uncategorized
Strength

Back Squat – Go every 90 seconds
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Metcon

Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

Extra-Time Permitting

Every three minutes for 12 minutes (4 rounds):
20 Alternating Reverse Lunges with Dumbbells
8 Mixed-Grip Strict Pull-Ups

Post WOD Mobility on Your Own

Accumulate two minutes in each of the following positions:
Couch Stretch (Each Leg)
Pigeon Stretch (Each Leg)

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:21/52c

    Back squats
    5@135#
    3@170#
    1@185#

    10:53
    20#
    1,3&5 ghd
    2&4 t2b

    Postwod 1 mile jog

    Seth
    1.5k row
    Front squats
    5@135#
    3@170#
    1@185#

    8:17
    20#
    1,3&5 t2b
    2&4 ghd

    1 mile jog

  2. BS- 235, 265, 305

    Metcon- 8:52 Rx

    Extra- did 10 DB reverse lunges each rd, 8 mix grip strict PU

  3. bigdolan says:

    300,345,385

    Knee to elbow,20#
    9:42

    1 mile on air bike

    I’m so tired from all the warming up 😜

  4. Brian says:

    BS: 185/215/245

    Metcon: 9:50 rxd

    Extra: 1 rd w/40# db’s, 3 rds w/30# db’s

  5. Strength
    5 @ 75#
    3 @ 85#
    1 @ 100#

    METCON 9:55
    10# WB
    Knee raises

    Extra:
    Lunges w/12# DB
    RR seated/parallel mixed grip

    Couch/pigeon stretching done

  6. MarkDGoff says:

    5 x 185#
    3 x 225#
    1 x 245#

    Metcon
    9:17 rx

    Reverse lunges with 30# dB
    mixed grips pu

    Couch stretch 1 min both legs
    pigeon stretch 1 min both legs

  7. Cara says:

    Back Squats: 75#/85#/105#

    Metcon: 17:01…yep, you read that right

    14# WB – these were the toughest part for me today for some reason. Traps are smoked.
    T2B – some in sets of 2-4, lots of singles
    Burpees all unbroken

    Still feeling blah and moving slow obviously. Grrrr…

  8. Joy says:

    Back Squat – Go every 90 seconds
    *Set 1 – 5 reps @ 65-70%- 70#
    *Set 2 – 3 reps @ 75-80%- 80#
    *Set 3 – 1 rep @ 85-90%- 90#

    Metcon:
    Five rounds for time of: 9:21
    15 Wall Ball: 10#
    10 Toes to Bar: 15 or 20 total toes to bar, the rest were knee raises
    5 Burpees

    Every three minutes for 12 minutes (4 rounds): 4 rounds completed
    20 Alternating Reverse Lunges with Dumbbells: 10#
    8 Mixed-Grip Strict Pull-Ups: practiced/worked on pulls.

    Post wod: couch & pigeon stretch-2 mins each leg for each stretch

  9. Shea says:

    Strength: LBBS 5@125#, 3@145#, 1@165#
    Metcon: 8:56 w/14# WB
    Extra: reverse lunges w/20# db/8 mixed grip strict PU x4 rounds
    Mobility–still on my to-do list

  10. Jennie says:

    4:30 class
    LBBS 5@158, 3@183, 1@203
    HBBS 1@203, 1@203

    7:44 rx’d
    redid 1 T2B and 2 WB
    all WB and burpees UB, 1st 10 T2B UB

    20# lunges and reverse grip strict PU done

    1 min each on couch, 2 min each on pigeon, 5 min shoulders/lats

    Post WOD wishing there was vodka in my Fitaid.

  11. Lucas Holland says:

    BS – 250/285/320
    Metcon – 7:18 rx 20# wb
    30# db on lunges
    stretching completed

  12. Melanie says:

    Strength
    Back Squat – Go every 90 seconds
    *Set 1 – 5 reps @ 65-70% 70#
    *Set 2 – 3 reps @ 75-80% 80#
    *Set 3 – 1 rep @ 85-90% 95#

    Metcon
    Five rounds for time of: 10:35
    15 Wall Ball Shots 10#
    10 Toes to Bar from floor
    5 Burpees

    Extra-Time Permitting
    Every three minutes for 12 minutes (4 rounds):
    20 Alternating Reverse Lunges with Dumbbells 1st set with 5# then with no weight thereafter
    8 Mixed-Grip Strict Pull-Ups worked on pulling as far as I could to work muscles

  13. smileitsaj says:

    BS: 225/245/275

    Metcon: 11:30 using 20# ball

    Extra: 4×3 BS @ 245

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

    BS – 250/285/320

    Metcon: 6:37 w/20# wb
    wallballs and burpees unbroken

    Reverse walking lunges 30# db
    strict pullups
    overhand
    underhand
    left over
    right over

    Mobility to wrap it up.

  15. Gerrell says:

    Strength: 155, 225, 245

    Metcon: 8:57 20#

    Extra: yellow kb

  16. Elisabeth says:

    BS went light to test how knee felt I probably could have done heavier
    5 @ 75#
    3 @85#
    1 @ 115

    Metcon
    10:38
    10# wall balls
    Alternated between knee raises and knees to elbows last two rounds were mostly knees to elbows
    Burpees all unbroken

    Extra work I did 12# db reverse lunges
    Practiced lay activation with different grips

    Mobility: did what I could after since I was solo with the little person tonight
    Good workout!

  17. Brett Christensen says:

    LBBS: 245/275/305 felt good today
    Metcon: 7:07 Rxd all WBs unbroken
    Extra: 1st & 4th round w/ 40lb dumbbells. 2nd and 3rd round w/ yellow KBs.
    Mobility work held a min on each side for each stretch.

  18. Luke says:

    BS – 255/290/330

    Metcon – 6:40

    Extra – 106 burpees – lost bet to Marcia

  19. jkb says:

    BS: 5@90lbs / 3@105lbs / 1@115lbs

    5 rounds in 10:35
    15 WB 10lb
    10 k2e & raises
    5 burpees

    4 rounds of:
    20 alt reverse lunges w/ 15lb db
    8 assorted undergrip PUs, hollow rock hold, knee raises/holds

  20. Bob says:

    Strength:
    175/225/275

    Metcon:11:18
    14# wall ball
    T2b and knees to chest

    Extra:
    Lunges with red kbs
    Alternating pull-ups:8/6/6/8

  21. Groves says:

    Still nursing some knee tendinitis. So slower times, lighter weight.

    Back squat:
    5x 135
    3x 135
    1x 155

    MetCon:
    10:14 Rx

    Extra:
    Rx with 30# DBs.

    Stretching felt great.

  22. Tanya Favara says:

    LBBS
    133/153/163

    10:33 14# WB. These r usually a strong point for me but weak on catch & accuracy today. Broke every rd twice & had to repeat a couple
    TTB slow too
    Blaming yesterday’s push-ups

    Extra
    20# DB
    Each Rs: 1 pull-up, few attempts, then finished w/ RRs

    Stretches done this afternoon

  23. Wilks says:

    BS – 210/240/270
    Metcon: 11:10 Rx
    Extra: 40# db / mixed grip pu
    Strrreeeettttcccchh x 8 min.

  24. Pete says:

    BS
    145# x 5
    165#x 3
    185#x 1

    Metcon
    8:05 w/ 20#wb

    Extra
    35# db
    Mixed grip strict pu

  25. Blake Stegall says:

    BS- 160, 185, 220

    Metcon- 10:42 20#wb

    Extra- 15 lb DB

  26. Kim says:

    @home
    BS:103#/118#/133#
    Metcon
    10:53
    10#wb/laying t2B
    Sluggish

  27. Blake Taylor says:

    Back Squats
    5@ – 205
    3@ – 225
    1@ – 295

    WOD
    8:43

    Extra
    Reverse Lunges – 40lbs DB

  28. Marcia Jo says:

    Strength: 115/135/145#

    Metcon: 9:28
    14# WB
    Knee raises on the bar

    Extra:
    Lunges with 15# DBs
    Seated RR

    Post WOD Mobility completed

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