2015 July 21 WOD

Posted: July 21, 2015 in Uncategorized
Strength

15 minutes to find 3 rep max Deadlift
* Set 1 – 5 @ 50% of possible 3 RM
* Set 2 – 3 @ 75% of possible 3 RM
* Set 3 – 2 @ 85% of possible 3 RM
* Set 4 – 1 @ 90-95% of possible 3 RM
* Set 5 – Test 3 rep max
* Set 6 (optional) – Exceed Set 5 weight for 3 rep max

Metcon

3 RFT:
400 Meter Run
10 Man-Makers

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Comments
  1. Nickhayes says:

    Prewod 2k row 8:37/123c

    1rm = 300#
    Guessed 275 as 3rm
    140/210/235/250/275/290-3rm!

    17:11
    20# db
    Those sucked the life out of me

  2. Justin Harrison says:

    DL- 5×225, 3×275, 2×315, 1×345, 3×355, 3×365 PR

    Metcon- 16:54 40# man makers

  3. DL – 5@225/3@315/2@345/1@385/3@405/3@425pr!
    Metcon – 13:02 w/ 40# db man makers

  4. bigdolan says:

    405×3 PR

    30#db, 500row
    14:24

  5. bigdolan says:

    Smileitsaj
    335 f, didn’t actually do a pr
    Metcon
    20#db
    1:31 first 400 then died
    16:something. Mike whipped me today
    I also nearly ran joy off the road

    • smileitsaj says:

      Thanks, Secretary Dolan. So kind of you to post mine when I had such a glorious and productive workout. 😐 But, alas, as usual you are incorrect.

      False. 345f.

      True. I died. Still kinda dead, actually. That feeling you get when you’re still going and everyone else is done cleaning their stuff and wondering what’s taking you so long, that was me today.

      False. She was hesitant to make a decision, and as a true gentleman, I was there to help out. (Plus, there was this deuche in a white Maserati behind me that was getting on my nerves)

    • Cara says:

      AJ had an extra bad attitude this morning…

      • Jennie says:

        Probably because I kept harassing him last night. “No, AJ, do it this way.” “One more thing, AJ, if you could…” “No, try this.”

      • smileitsaj says:

        My attitude was terrific, Cara. But you wouldn’t know that, because when Lindsey comes, I don’t exist. #friendwhenitsbeneficial

        And Jennie…you talked to me. You never talk to me. I felt special. 😍

      • Cara says:

        Not true, Negative Nancy! I tried to make you do butterflies with me and you declined. 💁🏻

      • bigdolan says:

        he did have a bad attitude. i even caught him napping while coach shea was demoing the wod. shameful

      • smileitsaj says:

        Tomorrow you’ll see bad attitude. Not talking to either of you two ex-friends. 😶

      • Kim says:

        Not gonna have time for no drama tomorrow. …..just sayin;) hehe!

  6. Caleb C. says:

    DL: Worked up to 3r #205, attempted #225, but could only get 2 reps unbroken.

    Metcon: 15:19? Cant remember exact time. #25 DB

  7. Nichole Dyer says:

    Deadlifts
    85,105,115,135,145PR
    Metcon-14:34
    8lbs weight

  8. Wilks says:

    DL – 165/245/280/300/330(3RM)
    Metcon: 16:11 (40#db)

  9. 3 RM DL
    5@75#
    3@105#
    2@120#
    1@130#
    3@140#
    3@145#

    Metcon 15:53
    Run
    10# Man makers

  10. Blake Stegall says:

    Strength- 5@155, 3@235, 2@274, 1@295, 3@315PR, 3@335PR

    Metcon- 14:03@30#

  11. Bobby says:

    3RM DL: 335#

    Metcon: 12:35 w/ 40# DB

  12. Cara says:

    Wasn’t sure what my 3 rep max was so based my % off of 125#
    65/95/105/120/135
    This was still pretty light so decided to start trying to figure out my 1 rep max
    145/155/165/175/185pr – ran out of time, but def could have done a little more. May try again tomorrow.

    Metcon 14:40 w/15# DB

  13. Marcia Jo says:

    Strength:
    205 3 rep max
    215 1 rep max PR

    Metcon: 17:30
    15# DBs

  14. Brandy says:

    125/155/175/195/205…245 for 1RM…old pr

    17:13 @ 15# DBs… Toe still sore! Planking hurts…

  15. Scott Guthrie says:

    3RM DL: 265# PR by 30#!

    Metcon: 11:52 w/ 35# DB

  16. Bob says:

    Strength: 155/225/260/295/305 3rm pr

    Metcon: 16:08 25#db

  17. Megan says:

    125/175/185/205/3rep@200 pr still struggle with lift but have seen improvement

    Wod :14:46 I’m tired runs were hot and slow !
    25# Dbs

  18. Blake Taylor says:

    Strength
    3 rm 315# PR

    Metcon
    12:55 30#DB

  19. Shea says:

    No DL(did gymnastics work from last Friday) & light Metcon: 11:45 w/15#

  20. Joy says:

    3 rep max Deadlift
    * Set 1 – 5 @ 50%- 65#
    * Set 2 – 3 @ 75%-95#
    * Set 3 – 2 @ 85%-105#
    * Set 4 – 1 @ 90-95%-110#
    * Set 5 – Test 3 rep max- 115/120/125#
    * Set 6 (optional) – Exceed Set 5 weight for 3 rep max *(see above)* 115/120

    Metcon
    3 RFT: 14:24
    400 Meter Run
    10 Man-Makers: 12#

  21. Kim says:

    @ home 7/23
    Strength : 113#/133#/143#/153#/163#PR
    Ran out of time -could have gotten more#’s
    pretty sure that’s a 3RM PR best I can remember.
    Metcon:
    12:24@20#db manmakers

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