2015 July 13 WOD

Posted: July 13, 2015 in Uncategorized
Strength

Back Squat – Go every 4 minutes
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
For the max reps set, terminate the set if the rest at the top of any rep exceeds 2 seconds.
Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

Metcon

For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump Overs (24/20)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35)
Rest 60 seconds
2 minutes of Rowing for Meters

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Comments
  1. Nickhayes says:

    Prewod 2k row 8:34/123c

    Back squat 1rm 225#
    135/155/180/190/190×4

    520m
    22-24″ box jumps
    22-20# db thrusters
    508m

  2. Justin Harrison says:

    BS- 225×5, 235×4, 265×3, 285×2, 285×6

    Metcon:
    Row 1- 537m
    Box jump overs- 32
    50lb DB thruster- 20
    Row 2- 564m

  3. Lucas Holland says:

    BS – 5@225/4@250/3@285/2@305 – max reps – 8@305
    Metcon: 24″ box & black kbs
    Row – 648
    BJO – 42
    DB Thursters – 18
    Row – 632
    Total – reps 60 / meters 1,280

  4. bigdolan says:

    265,305,345,365, 365×3.5(failed on #4)

    Metcon
    Row 616m
    27 24″ box over steps
    16 53#kb thruster
    Row 594m

  5. smileitsaj says:

    205/215/255/270/270×4

    25″ box & 40# DBs

    Row 587
    BJO 22
    Thrusters 21
    Row 537

  6. jks says:

    BS 155/165/175/185/185×7
    Row 542
    20″ Box x 36
    20# Thrusters x 26
    Row 506

  7. stefgatlin says:

    Strength – front squats since my back feels more stable than back squats 53/58/63/68/68 – just happy to finally load a bar again!!

    Metcon
    Bike – .60
    20″ Box jump overs – 32
    15# DB thrusters – 36
    Bike – .62

  8. Brett B. says:

    BS 5×180, 4×205, 3×235, 2×265, 3×265
    Metcon: Biked: .70
    OBJ: 40
    DB Thruster: 25 @#40
    Biked: .70
    1.4 miles Biked, 65 reps

  9. Shea says:

    (@home) Strength: disappointed in my squats today-I was very sore in my quads Thurs-Sat so they prob weren’t fully recovered. I also realized in my last set that I was working off LBBS 1RM but doing HBBS. I had to break sets:
    Set 1: 115×5
    Set 2: 135×2/135×2
    Set 3: 150×1/150×2
    Set 4: 160/160
    Set 5: 145×4 (75%)
    Metcon: run 435m/38 BJO (20″)/22 DBT (30#)/run 450m

  10. Dave says:

    BS 135-185 (3 max reps)
    Metcon 543/21/19(20#)/528

  11. Wilks says:

    BS – 180/210/240/255/255×8
    Metcon: 579/30/24(40#db)/614

  12. Gerrell says:

    Strength: 215-3

    Metcon:
    531/35/19/515

  13. MaryLawson Day says:

    Lost my paper…. Grrr…… So guessing.

    I worked up to 85% at 163# x 10 reps (prob needed to go heavier)

    523 row
    30 obj (“20)
    23 db thrusters (#30)
    460 row

    Again, by memory. These are close but not exact.

  14. Luke says:

    BS – 225/265/300/320/320×6

    Metcon
    623m
    50 BJO
    17 thrusters w/ 53# kbs
    595m

  15. Bobby says:

    BS:
    5 @ 225# HB
    4 @ 255# HB
    3 @ 295# HB
    2 @ 315# LB
    6 @ 315# LB

    Thoracic work done between squats – handstand holds – snow angels with 5# plates

    WOD: 590m row – 35 BJOs – 26 DB thrusters w/ 50# DBs – 505m row

  16. Brian says:

    BS 105/115/135/145/145×5
    2 min row 560
    2 min box jump overs 32
    2 min DB thrusters 25# 25
    2 min row 566

  17. Groves says:

    I’m TDY with limited equipment. I did Cindy with a 30# ruck on and got 10 rounds. My pr unladen (and yes I just used ‘unladen’) is 13 and change two months ago. I figured that was half of the middle of Murph so I ran a mile with my ruck for a true 1/2 Murph. Miss yall.

  18. MarkDGoff says:

    Back squats
    max 225 @ 3 reps

    Metcon
    563/26/21/516
    35# thrusters

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

    Strength:
    10/8/6/4/2
    strict deficit hspu
    110# floor press

    Metcon:
    Row: 523 m
    BJ: 25 (11- 35″ BJ/14- 24″ OBJ)
    Thruster: 30 @ 70# barbell
    Row: 536 m

  20. Marcellus says:

    185×10 1030

  21. Melanie Ragan says:

    Strength
    Back Squat – Go every 4 minutes
    *Set 1 – 5 reps @ 60% – 70#
    *Set 2 – 4 reps @ 70% – 80#
    *Set 3 – 3 reps @ 80% – 90#
    *Set 4 – 2 reps @ 85% – 95#
    *Set 5 – Max Reps @ 85% – 3 reps @ 95#
    For the max reps set, terminate the set if the rest at the top of any rep exceeds 2 seconds.
    Use the rest periods between sets to address upper body mobility or activation drills of your choice

    Reverse Snow Angels between sets – some without weight some with 2.5 weights

    Metcon
    For max reps/meters:
    2 minutes of Rowing for Meters
    Rest 60 seconds
    2 minutes of Box Jump Overs (20)
    Rest 60 seconds
    2 minutes of Dumbbell Thrusters (15)
    Rest 60 seconds
    2 minutes of Rowing for Meters

    463 meters / 32 reps / 21 reps / 453 meters

  22. Joy says:

    Back Squat –
    5 reps @ 60% – 65#
    4 reps @ 70% – 70#
    3 reps @ 80% – 80#
    2 reps @ 85% – 85#
    Max Reps @ 85% – 85# x 10

    Metcon
    For max reps/meters:
    2 minutes of Rowing for Meters: 452m
    Rest 60 seconds
    2 minutes of Box Jump Overs: 20″ jump up/step down (29)
    Rest 60 seconds
    2 minutes of Dumbbell Thrusters: 12# (33)
    Rest 60 seconds
    2 minutes of Rowing for Meters: 455m

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