2015 July 24 WOD

Posted: July 24, 2015 in Uncategorized

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Strength/Skill

15 minutes to complete 4 sets of:
3-5 Front Squats
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Post Front Squat reps and weight and tallest box jump.

Metcon

For time:
Row 1000 Meters for time
immediately followed by,
3 RFT:
15 Thrusters (95/65)
30 Double-Unders
Post row time and total WOD time as scores.

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Comments
  1. Nichole dyer says:

    Front squats box jumps 20inch😀
    65-5
    85-5
    95-3
    95-3
    Metcon: row 5:05
    3RFT: 6:14…… 33lbs and wall kicks

  2. Nickhayes says:

    Prewod 1k row 4:25/60c

    4@135
    5@135
    5@155
    3@175
    30″
    Missed the 3rd from last box jump

    Row 1k 4:02/65c

    Didn’t have it in me to complete this wod

  3. FS 4 sets of 5 @225
    Box Jumps – worked up to 42″ pr!
    Metcon – 8:40 rx’d
    row – 3:30

  4. Jesse G says:

    FS: 165×5 all rounds
    Box Jump:
    37″ x 5
    38.5″ x 5
    40″ x 5
    42″ x 5 (plus one fail)
    All 4 sets done flat-footed

    Extra – worked up to 47″ jump with one step lead-in, failed at 48″

    MetCon – 4:08 row
    Total time – 13:07 w/ 75# thrusters

  5. Tim C says:

    FS 135×5, 155×5, 175×3, 175×3
    4RNDS, 30″ box

    Metcon:
    4:00 Row
    8:53 w/ 75#; wall kicks

  6. Strength
    5 FS 55/55/65/65
    Box jumps 12″ and 16″
    (First box jumps EVER!!!)

    Metcon
    Row 4:38
    33# thrusters
    60SUs
    10:58

  7. MarkDGoff says:

    185# FS
    34″ BJ

    4:18 950m run
    9:48
    75# thrusters

  8. Dave says:

    FS 95 25″ box
    2:35 bike .75
    Total time 12:07 75 # thrusters, 60 single unders

  9. smileitsaj says:

    225 FS across. 14 total reps
    Worked up to 55″ box. Flat footed

    Metcon:
    Ran loop: 4:40
    Final time: 14:something

  10. Megan says:

    14 total squats stayed light and easy tested my hip and no hip pain !!!!!! Thanks Wilks !!
    115# 5reps 30″ mat jumps
    135# 5reps 34″ Mat jumps
    155# 3 reps 34″ mat jumps
    155# 1 rep 34 ” mat jumps

    Row – 4:34 😒 felt improvement
    Total time 10:43 rxd

  11. Bob says:

    Strength/skill:
    185×5 30″x5
    185×5 30″x5
    185×5 30″x5
    205×5 30″x5

    Metcon: 12:06
    Ran loop-4:54
    Front Squat 95#
    Single unders

  12. Melanie Ragan says:

    Strength/Skill
    15 minutes to complete 4 sets of:
    3-5 Front Squats (65#)
    Rest 10 seconds
    Tall Box Jumps x 1.1.1.1.1 (18″ box)
    (rest 5-7 seconds between singles)
    Post Front Squat reps and weight and tallest box jump.

    Metcon
    For time: (2:52)
    Row 1000 Meters for time
    immediately followed by,
    3 RFT: (7:15)
    15 Thrusters (35#)
    60 single-Unders

  13. Justin Harrison says:

    Metcon- 10:32 Rx (row 3:48)

  14. Bobby says:

    FS: 4 x 5 @ 225#

    BJ: 30″ – 52.5″ – PR

    WOD: 10:46 – humbling – crapped out on last round – wasn’t feeling it today – gotta work harder

  15. Kim says:

    Front Squat: 83/103/103/103/103 all x3reps
    box (mat) jumps: 29″/31″/31″/31″/31″- about half of my total height (63″)
    row @4:26 / metcon 11:30 @45#

  16. Cara says:

    Strength:
    Front Squats 5 reps each time all @ 85#
    Mat Jumps: 29/31/31/31 – Think I could have gone a little taller

    Metcon: 13:57
    Row – 4:07
    45# Thrusters

  17. […] 20 minutes to complete 6 untimed rounds of: 5 Deadlifts @ 75-80% (1 rep max Sept 16) 10 Tall Box Jumps (Compare to Tall Jumps on July 24) […]

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