2015 October 21 WOD

Posted: October 21, 2015 in Uncategorized

I thought this article was really good and worth a share. Setting Athletic Goals…for normal people

Strength

20 minutes to complete 4 sets of:
8 Back Squats with 3 second descent, explode up, no rest at the top
5 Wall Slides (3 sec up and 3 sec down = 1 rep)

Metcon

AMRAP 12:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

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Comments
  1. Jesse G says:

    HBBS: 135/155/155/175

    MetCon – 3+10+16
    35# DBs and dubs

  2. Justin Harrison says:

    4+10+1 40# db

  3. jduse3 says:

    Strength 4 rds of 8 Back Squats, 5 wall slides
    85, 105,105, 105 (couldn’t do wall slides correctly)
    Metcon
    3 rds plus 10 burpees and 18 rev. lunges
    Lunges w 20# kbs and wall kicks instead of double unders

  4. Brett B. says:

    Strength: 135, 155, 165, 165
    Metcon: 4rds + 10 burpees + 10 reverse lunges #40 KB

  5. jks says:

    BS work at 135#
    Metcon 2+10 20#DBs
    15DUs/30SUs each rnd

  6. Kent says:

    4 mile run at home, pre-dawn.

  7. BS – 225Γ—2/245/265
    Amrap – 4+10+8 40#kb

  8. Tim C says:

    BS; 135/155/155/175
    Amrap: 3+10, 30#KB, 90SU

  9. Kent says:

    Good article!

  10. Strength
    BS @ 65# tried not to bottom out
    Wall slides- able to raise all the way to thumbs touching, going down elbows almost touching sides

    Metcon
    4 rounds
    15# DB lunges
    Mostly SU, a few DB mixed in, 3 unbroken- PR!!

  11. MarkDGoff says:

    135,155,175,185

    4+10+3

  12. Gary C says:

    135 back squat, 4 rounds 30# Rev lunge, 30su

  13. H2 says:

    Strength: 65# back squat
    Wall slides: can’t touch thumbs going up .. So close yet so far away 🎢😁

    Metcon: 4 rds + 10 +20
    10 Burpees
    20 12# reverse lunges
    30 SU

  14. Bobby says:

    BS: 225/235/245/255

    AMRAP: 4 + 10 + 3 w/ 53# KBs

  15. Marcia Jo says:

    Strength:
    85 the first round, 100 the next 3
    Wall slides the first round, reverse snow angels with 2.5#

    Metcon: 3 + 4 RXd 😊
    20# DBs

  16. Jennie says:

    Rest day
    Worked on Wall Slides and Ring Dips

  17. Luke says:

    BS – 225/235/245/255

    Metcon – 4+10+20 w/ 53# kbs

  18. Brett Christensen says:

    @ CrossFit FXT
    Grace: 2:03 Rx’d = 30 sec PR
    Helen: 9:34 Rx’d *I don’t believe the 400m loop they have is that accurate seems short.

  19. Bob says:

    Strength: 185/185/205/205
    Metcon: 2+10+20+4; 40#kbs, double unders

  20. Adam says:

    BS: 225/235/245/255
    Metcon: 3+10+20+13 50# SU

  21. Megan says:

    125# across / 2 wall slides and 3 reverse angels with 2.5# plates

    5+ 10+12 35# kbs

  22. Joshua G says:

    Strength: 75/75/75/105
    For better form I should probably go with 95# next time around.
    On the wall slides, I was able to keep the elbows and hands on the wall for the most part but I think my chest could afford to pull back a bit.

    Metcon: 4 + 10 20# KB
    Instead of DU’s I had to do SU’s (haven’t gotten the DU’s down yet)

  23. Johnstone says:

    BS work at 115#

    Metcon 5rds + 4 30# KBs

  24. Carrie says:

    Strength: 55# / 5 wall slides
    Metcon – Scaled 3 rounds + 3
    5 burpees
    10 alternating reverse lunges
    30 single unders

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