2015 August 10 WOD

Posted: August 10, 2015 in Uncategorized
Metcon/span>

5 rounds, each for time – Go every 8 minutes
10 Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead
15 Pull-Ups
Run 400 Meters

Extra-Time Permitting

Three sets of:
8 Single-Arm Dumbbell Row/Arm
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds

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Comments
  1. Nickhayes says:

    Prewod 1k row 4:40/57c

    20#
    Small band 10/5
    4:50
    4:20
    4:41
    4:38
    5:06

    Seth
    Prewod 1k row

    30#
    1&3 400m runs
    2&4 500m rows
    4:54
    4:46
    5:33
    6:00

  2. bigdolan says:

    Jumping pus, 35#, ran 2 rowed 3

    430ish first 515ish last

  3. Kent says:

    10 Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead
    -15# first 3 rds/ 10# due to legs
    15 Pull-Ups- 4-5 kipping, rest jump assist all rds
    Run 400 Meters

    5:14/ 5:12 / 5:21 / 5:39 / 5:34

  4. jks says:

    20# DB, PUs Jumping, Ran All
    5:29 / 5:42 / 6:27 / 6:33 / 6:37
    not sure on last rnd…thinking clock was at 38:37

  5. Groves says:

    New program moving into OCR/Comp season.
    Gonna try two-a-days focusing on 5-3-1 strength + CFJ programming.

    Strength:
    3×5 bench 145/165/185
    3×5 Press 115/135/145
    3×8 DB row 50# each Arm
    20 toes to Rings

    MetCon: RX @ 50#
    4:36/4:50/5:55/6:25/6:18

  6. stefgatlin says:

    4:31 – 4:24 – 4:36 – 4:52 – 4:51
    15# DB

  7. Dave says:

    5:29, 5:19, 5:30, 6:25, 6:06
    15# DB, 10 PU per round, shorted 400M line couple of rounds

  8. Not happy today- had to sub movements because of back issues

    30 box step ups 16″
    15 WL 8# DB
    Run
    4:54/4:51/5:13/5:20/5:42

  9. Jesse G says:

    4:25-5:00-5:08-5:59-6:41
    35# DB
    Felt strong the first 3 rounds, but round 4&5 both got very broken. Hot runs.

  10. Naomi Pearman says:

    7:25 10 DB snatch, 15 ring rows, 400m
    5:15 8 DB. 15. 200
    5:24. 8 DB. 15. 200m
    5lb DB

  11. MarkDGoff says:

    4:39/4:39/4/53/4:52/4:44
    25# DB

  12. Metcon: 40# db 1&2 runs/3-5 row
    1- 6:05
    2 – 5:42
    3 – 5:40
    4 – 5:23
    5 – 5:40
    Extra work completed w/ 70# db row

  13. Bo says:

    Metcon: 25# db
    4:19/4:11/4:24/4:49/5:15
    Classic 4th and 5th round implosion

  14. Brett Christensen says:

    1.) AM PT 200m swim warm up into 4 rounds of
    100m swim
    30 push ups
    @ CrossFit FXT
    2.) Incredible Hulk (AMRAP – Reps)
    As Many Reps as Possible (AMRAP) in 20 minutes
    5 Deadlifts (115/75 lbs)
    5 Hang Power Cleans (115/75 lbs)
    5 Front Squats (115/75 lbs)
    5 Push Press (115/75 lbs)
    5 Back Squat (115/75 lbs)
    11 + 13 rounds = 288 reps Rx’d
    3.) Squat Snatch work from Comp Train
    A. 15 Snatches for time at 75% @ 145 in 3:14
    B. 10 Snatches for time at 80% @ 155 in 2:38
    C. 5 Snatches for time at 85% @ 165 in 7:25 everything fell apart here w/ 5-6 fails before the 2nd rep.
    Rest as needed between sections.

  15. Wilks says:

    40#db
    4:44/4:27/4:38/4:30/4:02

  16. Matt Z. says:

    4:22 4:43 4:53 5:02 5:08
    70 lb db

  17. JD says:

    4:18/4:14/4:22/4:57/5:43
    35# DB

  18. Harrison says:

    4:30/4:17/4:34/5:02/4:08
    15# DB
    Had to pass dad and The Tim the last round

  19. Jennie says:

    Josie
    5:37/5:50/6:28
    8#
    Ring rows

  20. Marcia Jo says:

    Metcon: 4:33/4:41/5:41/4:10/5:12

    Lost my cool on the 3rd round and rowed 200m on the 4th round to get my breathing back under control/to prevent hyperventilation; got it together on the 5th round
    20# DB
    RR

  21. Melanie Ragan says:

    Metcon:
    5 rounds, each for time – Go every 8 minutes
    10 Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead #15
    15 ring wows
    Run 400 Meters

    5:26 / 5:45 / 6:11 / 6:25 / 7:01

  22. Jennie says:

    Done 8/11 before 4:30 class alone
    3:55/3:46/3:49/3:43
    15#

  23. Joy says:

    10 Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead: 15#
    15 Pull-Ups: Tall box, low bar
    Run 400 Meters

    4:47/5:00/5:00/5:08/4:57

    Extra Work:
    15# DB row
    hollow holds

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