2015 November 17 WOD

Posted: November 17, 2015 in Uncategorized
Strength

Take 10 minutes to build to a heavy Front Squat and then…
15 minutes to complete:
5×3 Front Squat with 3 second descent, explode up

Metcon

EMOMx15
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:06/108c

    95/135/185/205

    5×3 @ 155#

    1,3&5
    Small band ring dips
    GHD
    1.5 pood kbs
    2&4
    Push-ups
    T2B
    1.5 pood kbs

    Seth
    Prewod 2k row

    135/185/205/225

    5×3 @ 185#

    1,3&5
    Push-ups
    T2B
    1&3 1.5 pood kbs
    5: 2 pood kbs
    2&4
    Ring dips
    GHD
    2: 1.5 pood
    4: 2 pood

    Postwod 5 minute elliptical

  2. Samuel day says:

    Stength:
    Fs: 1rm #155

    Metcon:
    #25 kb
    Tiny band assist rd and 1 unassisted
    T2b

  3. bigdolan says:

    3sec front squats 5×3
    275,295,295,300,300

    Metcon
    Knee ups, banded dips, 72#kb

  4. Wilks says:

    BS (instead of FS)
    185×8, 225×6, 245×4, 265×2, 285×2, 305×1
    Metcon:
    Rx – 72#kb

  5. Groves says:

    Front squat: 235
    Strength: 205 for the first three and 185 there after. *my 3 seconds were ALJ

    Metcon completed RX. Pink KB.

  6. Jim Droke says:

    95/145/195/215 Warm Up
    3×3@175 2×3@195

    METCON
    Band Ring Dips
    Half T2B Half To elbows
    53# Kettlebell swing

  7. Jennie says:

    Before 830 class, only time for strength
    83×3
    113×3
    133×3
    153×1
    173×1
    193×1
    203×1 (PR)

    3 second descent work done
    113/133/133/143/143

  8. MaryLawson Day says:

    FS #123

    Metcon
    #45 (dark green) KBS first Rd striped one but too light
    T2b
    Smallest band assist rd

  9. Rob H. says:

    6’2/36/193
    FS 225#
    5×3 w/ 3 sec descent=185/185/135/135/185
    EMOM
    RD1 &2 all unbroken
    Rd 3,4,5 small band dip & toes to bar broken 3 rds. KBs all unbroken 53#

  10. Mark G says:

    Worked up to 215# FS
    Did 165# on 5×3

    METCON
    For shoulder
    Push ups
    LT2B
    50# KB

  11. Shea says:

    Worked up to 153# FS (PR!!!)
    Did the 5×3 w/103#

    Metcon done w/40# kb 1st rd & 45# the rest; toe A w/slow negative RD’s

  12. Yin Blake says:

    Strength- worked up to 245# then did 5×3 2 rds @ 185# 3 rds @ 155#

    Metcon- 53# kbs

  13. Bobby says:

    FS: 225/275/295/320PR!!

    5×3 FS w/3 sec descent: 225 x 4, 245 x 1

    EMOM: RX – ring dips suck as usual – T2B unbroken rounds 1-4, 8/2 on last round – KBS unbroken.

    Extra:
    2 miles on bike
    50 perfect push-ups, at home, sets of 10

  14. Justin Harrison says:

    FS- 5×3 with 3 sec descent @ 225#

    Metcon- rds 1-3 Rx w/ kipping ring dips, rds 4-5 w/ 5 strict ring dips, other Rx, pink KB swings all unbroken

  15. Luke says:

    @home FS only

    Worked up to 305, failed 340

    5×3 @225

  16. Lucas Holland says:

    FS – Worked up to 275 failed @295
    5×3 @225
    Emom – rx’d with 2pood kbs

  17. Matt Z. says:

    FS 3x3SD 225 245 265 285F@3 265
    Pink bell EMOM

  18. Gary C says:

    1rm 175 pr. 5×3 155. Ring dips negative only, tb first 2 then knee to chest, 40#kbs

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

    Chose to do HBBS instead of FS to continue with the hip rehab.
    Singles of 225/275/315/325
    All of them felt good so I went for 365# LBBS. (PR match)
    Depth was good and I felt strong so went for a double and got it.
    4×3 at 225# HBBS, 1×3 at 245#
    Narrow stance

    Metcon:
    rx’d movements
    kipping ring dips unbroken
    strict T2B for 4 rnds, kipped the last rnd. Unbroken
    53# swings unbroken

  20. Pete says:

    Strength: FS worked up to 200# pr
    5 rounds of 135# x3 reps w 3 sec descent

    Metcon: ring dips unbroken rnd 1,2. broken approx 6-4 last 3 rounds
    TTB
    50#kb

  21. H2 says:

    Strength: FS 55/65/75/85 😐 My body doesn’t like these booooo
    5 sets @65/70 the rest

    Metcon:
    15 kb @ 25#
    10 ring dips (subbed tricep pu on knees)
    10 TTB (floor work)

  22. Brett Christensen says:

    @ home
    Low hang squat snatch + OHS. Not a lot of time to play today just wanted to work up to something heavy. 95/115/135/155/175/185/195/205 failed 3 times.

  23. Megan says:

    Worked up to 175#
    Then second part @ 135#

    Metcon : all rings dips every rd but did 10/5/3/5/5 / all t2b unbroken every rd / 35 swings unbroken

  24. Kim says:

    Strength : did not make it heavy
    Rest 85#×3 & 95# ×2
    Metcon:
    35# kb×2 45#×3 (hairline swing w/45#)
    Small band Ring dips
    Subbed 14#wb shots for T2B

  25. Adam says:

    Strength: 225lbs 5×3

    Metcon: Rx with 72lb kb

  26. Johnstone says:

    1.5 POOD KBS

  27. Cara says:

    Strength: Worked up to 130# which, I think, is a 25# PR!! The most I could find that I’ve done previously was 105#.

    For the 5×3 I used 95#

    Metcon: Completed all reps
    Bench Dips
    T2B: Did knee raises the first round because I was afraid I wouldn’t have time for T2B. Did T2B for remaining rounds. Should have done them the first round.
    40# KBS all unbroken

  28. Carrie says:

    Worked up to 105# FS
    5×3 at 85#

    Metcon: Scaled
    Dips of a box
    Supine T2B
    30# KBS

  29. Nichole Dyer says:

    Front squat warm up
    3reps-55,65,85,85
    2reps-95,105,115,120PR had more
    Front Squats 5/3 3 sec descend
    65,70,75,80,85
    EMOM15
    Push ups ,laying down toes to bar, KB swings #30

  30. Joy says:

    Front squat: worked up to 90#
    then 5×3 at 85/85/80/75/75

    EMOMx15
    Minute 1 – 10 Ring Dips: worked negative & strict push ups
    Minute 2 – 10 Toes to Bar
    Minute 3 – 15 Kettlebell Swings: 30#

  31. Missy Champine says:

    Heaviest front squat was 85
    Did the rounds with 55

    Metcon scaled thus:
    Tricep dips off the box
    Supine leg raises
    25 lb KBS

  32. Marcia Jo says:

    Strength: worked up to 145#
    85# for 5×3 (tried to work on my crooked stance)

    Metcon:
    10/10/7/7/7 working the negative
    Knee raises on the bar
    30# KB

  33. […] Compare to November 17, 2015 […]

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