2015 November 2 WOD

Posted: November 2, 2015 in Uncategorized
Strength

Take 10 minutes to warm up to around 85% of your 1 rep max back squat, then
15 minutes to complete 5 sets of:
2-3 Back Squats with 3 second descent
5 Wall Slides (or weighted reverse snow angels if Wall Slides are insignificant)

Metcon

Against a 2-minute running clock, perform the following:
Row 250 Meters (or Run 200)
Max Reps of Squat Cleans (135/95)
Rest 2 minutes between sets and complete a total of four sets.

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Comments
  1. bigdolan says:

    Strength
    3×315, 3×345 last 4 sets
    Wall angel things.

    Metcon
    40 Rx

  2. Kent says:

    Strength
    5 sets of:
    3 Back Squats with 3 second descent @ 145#
    Wall Slides weren’t too good.

    Metcon:
    22 Squat Cleans @ 75#
    row 250m

  3. jks says:

    BS Work 135-3/155-2/175-2/195-2
    5 sets of 3 @ 195#
    Metcon 24 total @ 95#
    Row + 6/6/6/6

  4. Lucas Holland says:

    BS 5 sets @315 + wall slides
    Metcon – 42 12/11/10/9 w/ 200m runs

  5. Groves says:

    Strength at 225

    Metcon 23 reps, RX row.

  6. Justin Harrison says:

    Strength- BS @ 285#
    Metcon- 41 reps Rx, 10/11/10/10 with row

  7. Joy says:

    Strength:
    Back Squat: 95#

    Metcon:
    Row
    20 reps @ 65#

  8. jduse3 says:

    Strength
    5 sets of back squats x 3
    155, 155, 175, 175, 185
    Metcon
    95# clean squats 24
    6, 7, 6, 5. Plus run 200 m
    Form wasn’t as good as I’d hoped.

  9. Kimberley says:

    Strength
    BS
    5@65/5@75/5@85/3@95/3@105

    BS slow descent @ 65, 3 reps
    Alternated wall slides and weighted reverse snow angels 2.5# plate in each hand

    Metcon 21 total reps
    First round 5@65#, remaining rounds @ 55# 6/4/6, all runs (200M)

  10. H2 says:

    Strength: 55# back squat
    Form was uglyyyyyy ☹

    Metcon: 21 reps (again it got ugly! 😁)
    @55#
    Rowed 250 m all rds

  11. Jay says:

    Strength 225
    Metcon 49 135# 200m run
    17 SC started bothering my wrist so I started PC
    32 PC

  12. Mark Goff says:

    225# bs

    29 reps @ 115#

  13. Tanya says:

    BS 135# 3 reps x 5 rds/5 wall slides

    Run & 95# FS from rack–12/11/12/13=48

  14. Dave says:

    BS 185 across
    23 reps at 95. Row

  15. MaryLawson says:

    Strength
    #153 BS

    Metcon
    39 reps
    Last 3 rds @ #83
    First Rd @ #63 (couldn’t do math)
    Row (accidentally just rowed 200 instead of 250 on Rd 2)
    Cognitively I wasn’t my best tonite!!
    Fun to wod with oldest and husband!!

  16. Bobby says:

    BS: 320#
    3 x HB
    2 x LB
    2 x HB – first rep, descended too quickly
    2 x HB – Jennie counted
    2 x LB – paused for 2 seconds at bottom

    Wall slides: done – very difficult

    AMRAP: 42 Rx – 10/12/10/10 – should/could have pushed for a rep or two more. Need to listen to my coach better next time!

  17. Gary C says:

    205×3, 195×3,3,3,3. 75# 4reps, 95# 12 reps. Next time I need to move bar closer to rower

  18. Shea says:

    Strength: 135 x4 rounds (3/2/2/2) & 125×1 (3 reps)/5 wall slides each round
    Metcon: quads sore-went w/75# & 200m runs 6/6/7/7 (26)

  19. Jesse G says:

    HBBS: 205#
    5×3 w/ 3 sec descent
    5×5 wall slides

    MetCon
    38 Squat Cleans @ 115# w/ 200m runs
    11/9/8/10

  20. Bob says:

    Strength: 255×3 & 270×3 for remaining sets
    Wall slides
    Metcon: 36 – 115#, 200m run

  21. Matt Z. says:

    275 295 315 335 355 in 3s
    Wall slides are the devil
    13 13 14 13 – 53 with rows

  22. Adam says:

    Strength
    275/295/315/315/325 5×3

    Metcon
    35 rx

  23. Kim says:

    @home
    Strength- 113# ×3reps
    5 reverse snow angels w/2.5#
    Metcon-
    34 reps @65# w/runs

  24. jkb says:

    Strength: worked up to 115lbs, x3, w 3sec descent, 5 sets
    5 wall angels- first time to experience those awful things

    Metcon: 5+5+5+6= 21
    Run 200m
    Clean, pause, then squats 65lbs
    …enjoyed doing this WOD outside…

  25. Jennie says:

    Before 430 class, not enough time for everything

    173×3
    193×3
    193×3
    193×3
    193×3

    Did 3 sec descent on all

    Did all wall slides best I could. Better than last time.

  26. Patrick M says:

    Strength
    185 with 3 second decent
    Met

  27. Patrick M says:

    32 @ 95# rowed

  28. Bill B says:

    Strength
    195# with 3s decent
    MetCon
    39 75#, row

  29. Johnstone says:

    5 sets of 3 @ 175#
    Metcon 29 total @ 95#
    Row + 8 / 7 / 7 / 7

  30. Jennie says:

    Metcon before 830 class the next day
    No warm up and I could feel it immediately, tenderloins spasmodic on cleans

    200 run each round
    95# SC
    11/11/6/7

    Not my best.

  31. acorn says:

    Strength
    5 sets of 3 back squats with 3 second descent at 93 lbs.

    Met con
    4 sets, total 24 reps at 53 lbs
    200 meter run

  32. Christie says:

    Worked up to 115# x 3, 5 sets
    5 reverse angels w/ 2.5# x 5 sets

    16 @53#
    250 row each round

  33. Cara says:

    Metcon: 32 reps @ 75# – 8 each round

  34. Mark G says:

    Run
    47 strict PU due to shoulder

    No strength

  35. Marcia Jo says:

    Strength: 135#, reverse snow angels

    Metcon: Ran each round, 6/6/5/5 at 85# (I think)

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