2015 October 19 WOD

Posted: October 19, 2015 in Uncategorized
Metcon

3 rounds, each for time, of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings (72/53)
Rest 3 minutes

Strength

6 sets of:
Clean x 1.1.1.1
(rest ~10 seconds between singles)

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Comments
  1. Metcon – 2:08/2:14/2:23
    Cleans – 135/155/185/205/225/245f

  2. bigdolan says:

    15:23 Rx

    2:23 unbroken
    3:37 sets of 10
    3:27 sets of 10

    Both biceps now sore so I did 3 miles on assault bike

  3. Jesse G says:

    2:40/3:22/3:28
    20# WB
    60# KB

    Squat Clean singles x 4
    115
    135
    155
    155 (power clean)
    175

  4. jduse3 says:

    Metcon 16:17
    200 M run, Wall balls 14# x 20, KB’s 45/35/35
    3:10, 3:20, 3:57

    Cleans 105, 105, 125, 125, 125, 135

  5. jks says:

    Metcon 17:16
    Ran 200/ WB 14# / KB 53#
    2:48/ 3:55/ 4:33
    Cleans 105 / 115 / 125 / 135/ 145 only 1 … out of time

  6. Kent says:

    Metcon 15:35
    200 M run, Wall balls 10#, KB’s 45
    2:59, 3:08, 3:28

    Cleans 75/ 95/ 105/ 115/125/ 145 – one fail

  7. Groves says:

    Metcon: 2:55/3:21/4:41 RX Row

    Strength:
    PC 135/155/155/165
    Squat clean 135/135

  8. Tim C says:

    Metcon: 2:33/ 3:18/ 3:06, Ran 200, 20#WB, 53# KB

    PC: 95/135/135/155/155/165

  9. H2 says:

    Metcon:
    2:51/3:09/3:11 (10#wb/20#kb/row)

    Strength: PC 55/60/65# remaining
    Still hurting from Saturday 😁 Eeekk!!!

  10. smileitsaj says:

    I am so sore from Saturday, like can barely walk sore. But I beat Mike, so it’s worth it.

  11. Jay says:

    2:27/3:01/3:15
    20# WB
    53# KBS

    All pc 135/155/165/185/205/205

  12. MarkDGoff says:

    2:25/2:45/3:01

    115/125/135/145/135/135

  13. Metcon
    3:02/3:09/3:11
    10# WB
    20# KBS

    Cleans
    2 PC/2 SC each set
    55/55/60/60/65/65

  14. Gary C says:

    2:51, 3:01, 3:01 15#ball 35#kbs, 135×1, 147×3

  15. Brett Christensen says:

    @ home
    Snatch Work from Comp Train
    3 × 1 @ 90% = 180, but I don’t have 2.5s so I used 185. I failed the 1st then hit 3 pretty comfortably, so I added 20 and tried it. I failed it 4 times and finally hit it on the 5th.
    3 × 2 Snatch grip behind the neck push press @ 100% = 200, but I had to use 205
    3 × 3 Snatch pulls @ 110% = 220, but I had to use 225
    For time:
    20 thrusters (135/95)
    20 SDLHPs
    20 Jerks
    20 OHS
    20 FS
    Total time: 9:59 Rx’d

  16. Tanya Favara says:

    2:36/3:00/3:03 14#/40#

    83/93/103/113/103–all PCs except a couple of the 113 were SC. Only 5 sets

  17. Jennie says:

    Before 430 class alone
    200 run
    14# ball
    53# KBS to hair line
    2:26/2:26/2:23
    All reps unbroken all rounds.

    No time for cleans.

  18. Bobby says:

    WOD: 2:12/2:22/2:26 – Russian KBS, shoulders still smoked – everything unbroken.

    Cleans: 135/185/205/225/245-265-275pr-285f/225×3-235 – tried to focus on form, not letting butt rise first. Did not expect to PR today… thanks Tyler and DJ for the motivation!

    Another great day of training at CFJ.

  19. Wilks says:

    Metcon:
    2:29 row – 72lb kb – 20#wb
    2:39 row – 72lb kb – 20#wb
    2:59 run – 72lb kb – 20#wb

    Strength:
    135/155/165/175/185/200 all SC

  20. Matt Z. says:

    2:11 2:22 2:37
    135 185 205 225 245 255
    Bar MU training

  21. Luke says:

    Metcon – 2:32/2:30/3:11

    Cleans – 135/185/205/225/245/255

  22. jkb says:

    Metcon: 2:36/2:34/3:00
    250 row
    20 WB’s 10lb…not UB
    20kbs 30lb..all UB
    …messed up after first rnd, waited 4 minutes…

    Strength: 6 sets 1.1.1.1 PC then rode it down all at 65lbs

  23. MaryLawson Day says:

    2:18/2:38/3:03
    Run
    #45 KB
    #14 WB

    Strength:
    Up to 110# @ 5# increments

  24. Brian Smith says:

    2:49 / 2:50 / 2:40 ,40 # kb ,14 # wb
    Cleans 95 / 125 / 145

  25. Shea says:

    @ home
    Metcon: round 1 was 289 m run, rounds 2&3 were about 275m;
    20# DB thrusters subbed for WB
    45# kb swings
    3:15/3:44/3:45
    Strength: 95/95/95/105/105/105

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

    Biked .25 miles
    72# Russian swings

    2:11/2:14/2:17 all unbroken

    Ran out of time on the cleans due to mobilizing tight glutes and low back.

    Worked up to a 275# single. PR by 10#.

  27. Marcia Jo says:

    Metcon: 3:05/3:42/3:53
    Red and green striped KB…and I only did 14 on the second round. I really don’t know why, but it hit me afterwards I only did 14. 😐

    Strength: 65/85/95/105/105

  28. Cara says:

    Metcon: 2:31/2:44/2:50 (all rounds unbroken)
    200m runs
    12# Wall Balls
    40# KBS

    Strength: 75/75/80/85/90/100 – These felt great and my previous 1rm was 110 so I thought I’d try to go for another 1rm. Didn’t happen. Boo.

  29. Joy says:

    Metcon:
    3 rounds, each for time, of: 3:16/3:21/3:29
    250 Meter Row
    20 Wall Ball Shots: 12#
    20 Kettlebell Swings: 30#

    Strength:
    Power Cleans: 65/70/75/80/85/87

  30. Megan says:

    Did my math wrong yesterday
    All runs
    53# kb / 15# wb
    2:53 / 3:03/ 3:00
    Rd1 all unbroken / Rd 2 broken / Rd 3 wall balls unbroken thanks to
    Jennie 😊 Kbs broken

  31. Nickhayes says:

    Prewod 2k row 9:57/110c

    4 rounds each for time
    2 minute rest between each
    2:35
    2:45 300m row
    2:26
    2:35

    53#
    20#

    Post wod
    4×5 bench
    95/115/155/155

    Seth
    Prewod 1.5k row

    4 rounds each for time
    Rest 2 minutes between rounds
    3:00
    3:04
    3:29
    3:41
    53#
    20#

    4×5 bench
    115/185/155×10/195

  32. Joshua G says:

    Metcon:
    Round 1: 2:48 [10# WB, 25# KB]
    Round 2: 2:59 [10# WB, 30# KB]
    Round 3: 3:13 [10# WB, 30# KB]
    Total time: 15:00

    Strength:
    75# for all six rounds. Focused on form; still needs some work. I think I’m trying to pull my arms *out* too much instead of straight up my body. Also my “catch” position as far as my arms/elbows are concerned needs to attention.

  33. Kim says:

    @home 10/25
    2:53/2:46/2:58
    200m runs/10#wb/53#kbs above eyebrow
    Strength
    68#/78#/83#/88#/93#/98#

  34. […] minutes to find 1 rep max Power Clean Compare to December 9 or October 23 or October 19 or October […]

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