2015 July 7 WOD

Posted: July 7, 2015 in Uncategorized
Strength

15 minutes to complete 3 sets of:
3-5 Bench Press
Rest 20 seconds
15-20 Heavy Kettlebell Swings

Metcon

10 minute AMRAP:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

Extra – Time Permitting

Two sets of:
10 Single-Arm Dumbbell Rows/Side

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:42/80c

    145#
    1@44# 2@53#

    4+10+75m
    30# DB
    Small band ring dips

    Postwod 1 mile jog

    Seth
    Prewod 1.5k row

    1@145# 2@195#
    1@44# 2@53# 1 arm kbs

    4+10+50m
    30#db
    Jumping mu

    Postwod 1 mile jog

  2. bigdolan says:

    225×5,235×5,245×5 bp
    80#kb x 15×3

    Metcon
    10 hop dip, 100m run, 10 40# db clean and press, 100m run

    2rds+10+100+6

  3. smileitsaj says:

    ☑️

  4. Jesse G says:

    BPx5 @ 115/125/135
    UB KBS x15 @ 60#

    MetCon
    2+10+100+4 dips
    35# DB

  5. Joy says:

    Bench Press: 53/63/58
    Rest 20 seconds
    15-20 Heavy Kettlebell Swings: yellow KB

    10 minute AMRAP: 3+10
    10 Dumbbell Ground to Overhead: 15#
    100 Meter Run
    10 Ring Dips: on toe
    100 Meter Run

    Two sets of:
    10 Single-Arm Dumbbell Rows/Side: 15#

  6. Wilks says:

    BPx5 – 185 across
    70# kb x 15 across

    Metcon: 3 + 10
    40# db – ring dips

    Extra work – 70# db

  7. Tim C says:

    BP 155×5/ 185×3/ 155×5
    45# KB x 15 across

    Metcon: 3+10+100+10+50m,
    w/ single 53#KB, ring dips

    Extra – 35# DB

  8. Tanya Favara says:

    Strength
    BP/KBS @53#, unbroken
    83#/17
    93#/15
    98#/15

    3+2
    20# DB
    7 total unassisted RDs, then toe assist

    • Tanya Favara says:

      And if Megan, Cara or Kate could make it back to 6a soon it’d be great. Mike & AJ miss y’all a lot.

      • smileitsaj says:

        We are accepting applications for replacements. The above mentioned have proven to be unreliable.

      • Shea says:

        Yes, please!!!

      • bigdolan says:

        cara is still hungover from the buffalo. she got so bad her mom had to come pick her up…… true story

      • Cara says:

        Sorry peeps! Went out of town last week and children and pups were up until 3am last night! Will be back tomottor! And my mom had to pick me up because 3 very un-gentleman like boys were not kind enough to take me home. Won’t have to worry about that happening again since one of them (Money Mike) is not allowed out of the house ever again.

      • Kate says:

        If I start driving right now I might be able to make the 6am. Or maybe someone could invent a teleport machine real quick

      • smileitsaj says:

        All the way from Maryland, yet Megan can’t do it from Jackson. Ever since she became “Coach Megan” she’s been different. Like she’s too good for us now.

      • bigdolan says:

        But apparently she “plays the sick beats” at night. I like music. I would be ok with some dope jams at 0600. U can only listen to flo-rida and “sail” so many times. Megan has completely abandoned us. I feel so lost.

      • Megan says:

        Hahaha I just like to sleep now ! You know it’s hard working in my sweat shop all night making all these cute things for a doll hair . I gotta get my sleep or I’m just a pissed off troll . Butttttt I will be there Thursday bright eyed and bushy tailed ! Kate will be back soon and we can whip and nae nae for an hour one morning as our wod 🙂

      • Kate says:

        Get ready to boogy people

  9. ML Day says:

    Strength
    53# KBS 20 each rd
    BP #83/#83/#93 4 each rd

    Metcon
    3+10+run
    #25 db
    sm band assist dips

  10. Shea says:

    80# BP x 5 (might should’ve gone a bit heavier); 53# KBS x 15 UB each round
    Metcon: 3+10+100m+2
    20# db, ring dips w/toes on box
    Extra: done w/30# db

  11. Lucas Holland says:

    BP – 225 across – 3/3/4
    Kbs – 80# ×15
    45 sec of du’s
    metcon – 4+10+100+10+50
    Did push ups instead of dips
    5×20 ghdsu
    5×20 side bends 50#

  12. BP 55/55/55 (did 1 @ 60# just for kicks)
    KBS 30# 20/10-10/10-10

    AMRAP 3+10
    12# DB snatches
    Run
    Box dips
    Run

    Extra
    20# single arm rows

  13. Gerrell says:

    Strength: 135/145 55kb

    Metcon:
    3+3 20#

  14. Melanie says:

    strength
    15 minutes to complete 3 sets of:
    5 Bench Press 55/60/65
    Rest 20 seconds
    20 Heavy Kettlebell Swings 30/30/25

    Metcon
    10 minute AMRAP:
    completed 3 rounds + 6
    10 Dumbbell Ground to Overhead 15#
    100 Meter Run
    10 box dips
    100 Meter Run

    Extra – Time Permitting
    Two sets of: 20#
    10 Single-Arm Dumbbell Rows/Side

  15. Jennie says:

    430 class (woo)
    95# BP 5 UB every round
    60# KBS to forehead level as
    11/9, 11/9, 15 UB

    3+10+100
    20# DBs (only ones left, needed at least 25)
    RX’d ring dips on taller rings (super slow here)

  16. Pete says:

    Strength: 115# BP 4/5/5/4/4
    55# KB 20 x5

    Metcon: 3 + 7 30# DB, ring dips

  17. Blake Stegall says:

    Strength- 135# 2×5, 145# 1×5, pink and black kb 3×15

    Metcon- 3 rds+ 10+ run 30lb dB and muscle up progressions

  18. Luke says:

    BP 3×3 @225
    KBS 3×15 @80

    Metcon – 3+2
    40# kbs, MUs all singles

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

    Floor press subbed for bench.
    225×3
    205×5 (x4)
    55# kb x20

    Metcon:
    3 rnds + 10
    40# DB
    MU’s

  20. Cara says:

    Strength
    BP 65# I think. 5 each rd
    45# KBS – 15 unbroken each time

    Metcon: 10:20
    3+10+run
    20# G2O – did snatches
    Box dips

    Extra: 20# rows

  21. […] minutes to complete: 5×3 Bench Press Most recent 3 rep work July 7 and 1 rep work on September 21, […]

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