2015 September 24 WOD

Posted: September 24, 2015 in Uncategorized
Strength

10 minutes to warm your squatters and build to 85-90% of your 1 rep max Back Squat (what is the heaviest you can do 3 unbroken reps of?)
-then-
15 minutes to complete 3 sets of:
3 Back Squats
10 Single-Arm Dumbbell Rows/side

Metcon

For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double Unders
20 Kettlebell Swings (72/53)
10 Strict Handstand Push-Ups
**This should be complete in 15 minutes or less. Scale appropriately to achieve intended stimulus.

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:48/104c

    Worked up to 195#

    175/185/195
    44# kb

    11:03
    15/30/30
    53#
    HRPU

    Postwod 2k row 9:28/113c

    Seth
    Prewod 2k row

    185/195/205
    44#

    12:13
    44#
    Abmat

    Postwod 1k row

  2. Jesse G says:

    HBBS – 135/165/185/215

    3 rds:
    3 x 215# HBBS
    10 x 40# DB row

    MetCon – 16:01
    800m run (4:00)
    Dubs / 53# RKBS / 135# HPC
    All dubs UB; RKBS and HPC broken once each set

  3. Strength
    HBBS – 3×3 @315
    DB Row – 3×10 @100
    Metcon – 12:48
    Row- 3:23 40# db l-sit strict press everything else rx

  4. Wilks says:

    HBBS – 245#
    DB row – 70#
    Metcon:
    16:40
    3:35 row
    Rx except 40#db L-sits

  5. Nichole Dyer says:

    2 sets of 3RDS
    105 BS
    20 DB rows
    This still isn’t funny Todd. Over achiever status. Arms are spent.

    Metcon-11:38
    950metwr Run
    3RDS
    30Wall kicks
    20kbs 30lbs
    10 L-seated DB press. 12lbs

  6. MarkDGoff says:

    Strenght
    205# BS
    53# Row with KB

    metcon
    14:14
    Run 950
    3rds
    60 SU
    20 KB 53#
    10 L-sit 40# 1-2 and 3 35#

  7. Brett Christensen says:

    @ CrossFit FXT
    Metcon (AMRAP – Reps) 5 rounds + 6 cals
    AMRAP 10
    25/20 Call Row
    10 GHD Situps
    Metcon (AMRAP – Reps) 7 rounds + 9 WBs
    AMRAP 10
    18 WallBall
    7 CTB Pull-ups
    I’ll see y’all Saturday

  8. Temp says:

    Strength: 3×3 BS
    85/105/130?
    Row w/ KB 20lb

    Metcon: 15:18
    Row 1k- 4:26
    3rds:
    30 wall kicks
    20 kb- 20lb
    10 L-sit 15 lb

  9. jkb says:

    Strength:3 rnds in 15min
    3 BS @105lb
    10 each arm Db row @20lb

    Metcon: total time 14:52
    Ran loop in 5:06
    3 rnds:
    30 DU’s all in sets of 20/10
    20 KBS in sets of 10 @25lb
    10 push up planks

  10. Shea says:

    Strength: LBBS 145# & 30# DB row

    Metcon: 14:59 (barely made it!)
    DU UB
    53# kb (broken into 2 sets each round)
    a round of strict HSPU with 1 abmat (I’m gonna be in trouble for that) & 2 rounds of super strict A-frames
    (I was gonna do L-sit DB press, but I can’t find the right weight with these-they’re either too easy or too difficult to complete the set)

  11. Bob says:

    Strength: 265# squats, 35#db row

    Metcon: 15:30 du, 53# kb, 30lb L-sit

  12. Bobby says:

    BS x 3: 135/225/275/315

    Strength: 3 @ 275 but stopped the squats there due to right quad tightening up.

    Did 5×5 push press from yesterday: 115/135/155/175/185×4 – failed last push press.

    Metcon: 14:46 Rx – row: 3:59 – quad very tender through this WOD.

  13. Johnstone says:

    Squats: After 5;00 am 5 mile tempo run – let’s just say it was another training day

    Metcon: 14:15 du, 53# kb, Transferred from SHSPU to 30lb L-sit (Shoulders smoked)

  14. Joy says:

    Back Squat 105#
    DB Rows: 20#

    Metcon
    For time: 13:04
    Row 1000 Meters (4:46)
    followed immediately by . . .
    Three rounds of:
    30 Double Unders: wall kicks
    20 Kettlebell Swings: 30#
    10 Strict Handstand Push-Ups: strict push ups

  15. jkeel 41/5'9/175ish says:

    BS: 275#

    Metcon: 10:17
    w/ 55# kb

  16. […] minutes to find 3 rep max Back Squat Compare to March 19, 2013 Or maybe Sept 24, 2015 you got a 3 reps […]

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