2015 July 6 WOD

Posted: July 6, 2015 in Uncategorized
Strength

20 minutes to complete five sets of:
3 Heavy Front Squats
Rest 20 seconds
10 Unbroken Chest-to-Bar Pull-Ups AFAP
Rest 2-3 minutes

Metcon

15-12-9
Hang Squat Clean (135/95)
Burpees over the Barbell

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:52/79c

    1@135#
    2-4@155#
    Small band pull-ups

    12:19
    95# cleans

    Postwod 1k row 4:54/55c

    Seth
    Prewod 1.5k row

    185# x4
    Pull-ups

    14:54
    15@135# squat cleans
    12&9@115# hang squat cleans

    Postwod 1k row

  2. Justin Harrison says:

    Strength- 245# FS across, 8 unbroken C2B

    Metcon- 7:42 Rx

  3. Jesse G says:

    185# FS across
    All 5 sets of 10 C2B unbroken

    MetCon – 11:57 @ 115#

  4. Lucas Holland says:

    FS – 255×1 275×4
    Unbroken C2B – 10/8/6/5/6 then singles after each set
    Metcon – 7:46 rx’d

  5. bigdolan says:

    225×1,275×4. Jumping pu 10 unbrokenx5

    Metcon
    135# all squat cleans and bar over burpees
    12:19 (Shea cheated me on the board a full second)

  6. jks says:

    155# FS, PUs 3/3/3/2/2
    Metcon 13:33 #95

  7. MaryLawson Day says:

    FS #123
    C2B teeny tiny band

    Metcon
    8:22
    #85

  8. H2 says:

    FS 55#
    RR- way better

    Metcon: 9:44
    45#

  9. Strength
    FS 75/75/85/85/85
    Mixture of RR, seated RR, banded pull-ups

    Metcon 7:11
    45#

  10. Blake Stegall says:

    Strength- 185# fs c2b 5 unbroken on average each round

    Metcon- 10:03 rxd

  11. Dave says:

    Strength 135 across
    Metcon 9:03 95

  12. Marcia Jo says:

    Strength:
    115# FS
    Pull ups on the ring

    Metcon: 10:49
    85# squat cleans

  13. Joy says:

    FS 65/65/70/70/75
    pull ups: tall box, short bar. chin over, 10 unbroken x 5

    Metcon: 7:45
    15-12-9
    Hang Squat Clean: 53#
    Burpees over the Barbell

  14. Matt Z. says:

    225, 245, 265, 265, 275F@3
    10,10, 8/2, 6/4, 5/3/2 C2B
    6:24

  15. Brian says:

    FS 125 #
    6 unbroken chin over bar each round
    Metcon 9:09 95#

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

    225 FS
    10 C2B’s
    Last 10 in 11 sec.

    Metcon:
    7:38 rx’d

  17. Wilks says:

    Strength (felt metconish)
    FS – 225
    All unbroken C2B

    Metcon 2
    9:44 rx

  18. Jennie says:

    5:30 WOD
    145 FS (struggled big today with leg pain)
    10 UB chin over, 7 UB C2B+3 C2B, 10 UB chin over, 5 UB C2B +5 C2B, 10 UB chin over (shoulders are noticeably tired from Saturday)

    Metcon
    7:04 rx’d
    wish I could have squeaked out 5 seconds somewhere

  19. Pete says:

    Strength: Rnd 1: 135#. Rnd 2 -5 : 155#

    Metcon: 7:45. 85#

  20. Megan says:

    3.5 mile run
    Slowly adding heavier weight hip felt better today ! But foot pain and tight hamstrings cramping up
    All c2b pull ups
    115# – 6/3/3
    115# – 6/3/3
    125# – 7/2/1
    125# – 6/3/3
    125# no time
    Metcon with lots of stretching breaks 11:08

  21. Cara says:

    Strength: 85# FS/ring rows all unbroken

    10:20 @ 65#
    HSC all broken in half-ish each round
    All burpees unbroken
    Still slow as Christmas

  22. Groves says:

    Strength: 185# all C2Bs
    Metcon: 10:20 @ 115#

  23. Kim says:

    83# and c2rx5/rr×5
    Metcon: 9:06@63#

  24. Shea says:

    Strength 125# FS & kipping PU
    7/8/7/6/9 UB
    Metcon: 8:31 @75# (should’ve gone a little heavier, but got a good WOD in & my quads are screaming!)
    Done 7/8 @home

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