2015 October 28 WOD

Posted: October 28, 2015 in Uncategorized
Strength

20 minutes to complete 5 sets of:
5 Back Squats with 3 second descent, explode up
10 Single-Arm Dumbbell Rows/side with 2 second up and 2 second down

Metcon

AMRAP 10:
Deadlift x 1 rep (115/75)
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
Complete 5 burpees any time the weight settles on the ground.

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:43/111c

    95/115/135/155/170
    30#db

    25 rounds
    85#
    No burpees (per pt instructions)

    Post wod 1k row 4:38/57c

    Seth
    Prewod 2k row

    95/155/175/185/205
    30#

    23 rounds
    25 burpees
    95#

    Posrwod 500m row

  2. Lucas Holland says:

    Strength 4 sets – 225/275×3
    DB Rows – 50#×4
    Amrap – 24 rds rx

  3. jks says:

    BS work 135#
    DB Rows 35#
    Metcon 85# 24 Rnds
    10/6/8 + 15 Burpees

  4. Cara says:

    Strength: 85# BS/20# DB Rows

    Metcon: 19 rounds rx’d
    Did 20 burpees

  5. Jennie says:

    Somebody give us some feedback…how was it? I’ve been busting at the seams to do this one for a week.

    • Cara says:

      I liked it! It was a muscle failure thing for me. Right behind my armpits. The push press was the hardest part.

    • stefgatlin says:

      It was not as bad as I anticipated, but it still sucked. My wrists and forearms were what kept me from doing more! I liked it…it was different from most of the stuff we do!

  6. Tim C says:

    Strength: 155# 1st set, 185# sets 2-5
    DB Rows 50# DB Sets 1-4, 40# DB set 5

    Metcon: 25 rounds @95#, 15 burpees

  7. Justin Harrison says:

    BS 225 across with 3 sec descent
    Mobilized rather than db rows

    Metcon- 31 rds Rx, 20 burpees

  8. stefgatlin says:

    Strength – only time for four sets
    BS – 115#
    GHD’s instead of DB row – 15 per round

    Metcon – 23 rounds Rx – 15 Burpees

  9. Harrison (JD's Kid) says:

    Strength
    Back squat/135lbs 5 sets
    10 single arm DB rows/40lbs
    Metcon:AMRAP 10:00min
    20rds w/ 83lbs
    (4)sets of burpees

  10. Elisabeth says:

    BS 45/45/50/50/55 (I think I did sixty but can’t remember so I’m going with 55)
    Dumbbell row 15#

    Amrap
    12 rounds
    55# deadlift
    15# db for clean, front squat, and push presses

  11. Bobby says:

    BS: 225/245/255/265/275
    DB row: 70# (5 rounds)

    AMRAP: 128 reps – 32 full rounds – 6/6/4/4/4/3/5 – 6 sets of 5 burpees (30)

    Accessory from yesterday: 3 rounds of…
    3 weighted pull-ups @ 53#
    Max strict pull-ups: 8/8/8
    30 seconds of L-sit variations (L-sit, 1 leg in, tuck position)

  12. Gary C says:

    Row 25#, back squat 135, 155, 165, 165, 165
    Rows were definitely tough. 116 reps@65#, 25 burpees.

  13. Dave says:

    BS 135 across, 40 DB rows
    AMRAP 108 reps 75, 20 burpees

  14. Megan says:

    125# back squats / 15# rows 4 rds 20# 1 Rd

    Metcon – 37 rds rxd / 5 sets of burpees
    10rds / 6 rds / 5rds/ 5rds / 5rds/ 6rds

  15. Adam says:

    Strength- 225/275/295/315/315
    Row- 50#

    Metcon: 24 rds RX

  16. Matt Z. says:

    225 245 275 315 335
    50 db rows
    41 rounds + FS, 5 burpee sets
    Very Openesque

  17. Kim says:

    @home
    Strength –103#& 20# DB

  18. Bill B says:

    Strength
    135/165/165/165/165
    35# db

    AMRAP
    21 rds/ 4 burpees
    95#

  19. Bob says:

    Strength: 185/185/205/205/205
    Metcon: 19 rounds rx’d, 20 burpees

  20. ML Day says:

    BS #123×2 rds, 143x3rds, #25 db rows

    Metcon RX – 31 + dl/hc

    (10/5/5/5/5/1.5) + (5 x burpees)

    Have to say I was excited to do this. The last time I did it was like 2 or 3 years ago and I didn’t know/have correct form. Still not perfect but excited to do it with better emphasis on correct movements.

  21. ktrainer23 says:

    Strength:
    5 rds
    65/85/105/115/115
    #15 dumb bell

    Amrap:
    #73
    23 rds +1DL+1HPC
    + 5 burpees

  22. jduse3 says:

    Back Squats 5 x 105, 135, 135, 145, 145
    DB rows 10 ea. 5 x 35#
    Metcon
    Started w too much weight, which led to poor performance…. should’ve done more burpees for dropping the bar…
    6 x 85# The rest at 75#. NOT Rx

  23. Johnstone says:

    BS 135 across, 40# DB rows

    AMRAP 124 reps @ 95#, 20 burpees

  24. Brett Christensen says:

    @ CrossFit FXT
    Metcon (for reps)
    2:00 Thrusters = 39
    Rest 2:00
    2:00 Cleans = 40
    Rest 2:00
    2:00 Push-ups = 49
    Rest 2:00
    2:00 OHSquat = 20
    Rest 2:00
    2:00 DHP = 41
    RX 95/75
    Total reps 189 shoulders were not ready for this.

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