2015 November 30 WOD

Posted: November 30, 2015 in Uncategorized
Strength

20 minutes to complete 5 sets of:
Power Clean 1.1.1.1 (You may rest a few seconds between each of the 4 singles)
3 Weighted Pull-ups

Metcon

Three rounds for time of:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24/20)

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Comments
  1. Samuel day says:

    Strength:
    #115 on the power cleans

    Metcon:
    #105 on the power cleans
    24″ box on burpee box jumps

  2. Groves says:

    Insomnia induced zombie wod.

    Strength: PC 5×4 155/165/165/175/185
    Weighted PU 40# KB 1 set, rest at 35

    Metcon: 8:36 RX. Not my best performance.

  3. Justin Harrison says:

    Strength- PC up to 225#, 3 strict pu with 4 sec descent (unweighted)

    Metcon- 6:26 Rx

  4. Luke says:

    PC – 205/225/245/265/285 fail on rep 3
    Weighted pu – 20# wb

    Metcon- 4:23

  5. bigdolan says:

    Cleans
    135, 155, 185, 205, 225
    245×1 PC PR!

    Metxon
    5:37 Rx (if step ups count…..)

  6. jduse3 says:

    Power Clean 1,1,1,1
    135#,135#,145#,145#,145#
    Pullups x3 five complete sets, not weighted.
    Metcon
    6:52
    95# PCs, Burpee Box Jumps 24 in stepped not jumped.
    Big Mike says I’m ready to attempt RX(W). Not sure if that’s a compliment…

  7. Lucas Holland says:

    Before 6 a.m. class
    3 sets of 7 fs followed by 13 bs @185
    Power Cleans
    185/205/215/225/245 failed on 2nd rep
    strict pu with 40# kb
    metcon – 5:48

  8. jks says:

    PCs 95/115/135/145/155-1fff/145
    Kipping PUs weighted w/Thanksgiving Food
    Metcon 7:22 105# 20″ BxStps

  9. Brett B. says:

    PC: 135,155,155,175,175
    Weighted PU: #40kb 1-4 #20 Wall ball between legs on 5th round
    Metcon: 6:08 Rx’d

  10. Tim C says:

    Strength: worked up to 175#
    PU: 2 rnds w/ 20#, 2 rnds unweighted
    Metcon: 7:00, 135#, 24″ box

  11. Matt Z. says:

    185 205 225 245 265F@2 some 255 work
    25 and 45 bells for PUs
    4:58

  12. Jay says:

    Strength: 135/155/165/185/205
    PU two rds with 14# wb
    Metcon 7:19
    155# PC
    15 Steps and 15 Jumps

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

    PC: 185/205/225/245/255 x2 fx2 (PR match)
    Pause between reps was at drop, reset, and pull pace.
    185 were all muscle cleans. (No pull under)
    265 squat clean for a single.

    WPU: 55/85/85/85/85
    First 3 sets were strict and unbroken.
    Last 2 sets regrip after shaking arms out.

    Metcon:
    5:09
    rx’d

  14. Jennie says:

    5am wod
    105/30
    125/40
    135/40
    145/35
    155/30
    All pull-ups kipping

    5:01 RX’d

  15. Rob H. says:

    Strength
    powerclean= 95/115/115/135/155
    Weighted pullups=30#WB

    Metcon
    115#PC
    24″ box
    8:53

  16. Kimberley says:

    Strength
    55/60/65/70/75
    Banded pull-ups (big black band)

    Metcon 7:14
    55# PC
    18″ box step up

  17. Mark G says:

    Strength
    115,115,135,145,155
    Strict pull-ups

    METCON
    7:17
    115 PC
    24″ box

  18. bbevis says:

    Strength
    55,65,75,75, 75 (last two reps were sloppy)
    Pull up rounds, ring rows three rounds

    METCON
    6:42
    55lb Power Clean
    18″ box (1R jump, 2R step)

  19. Wilks says:

    Strength:
    135/155/175/195/215×2 failx3
    WPU – 55/55/55/72 – done after the metcon b/c I forgot
    Metcon: 5:16rx

  20. Mark Collier says:

    185 205 225 245 255 x4 rested 10 secs between singles

    Metcon Rx 7:56

  21. Mark Collier says:

    185 205 225 245 255 x4 rested 10 secs between singles
    Weighted pull ups #55
    Metcon Rx 7:56

  22. Yin Blake says:

    Strength- 135/155/185/205/225 failed on 4th rep
    Pu- 53/45/45/45/45

    Metcon- 5:31rx

  23. Jesse G says:

    PC: 135/155/175/185/195
    WPU: 30/35/40/40(sup grip)/40(sup grip)

    8:03 Rx

  24. jkb says:

    Strength: 5 sets in 20min
    1.1.1.1 PC 63/73/83/93/98
    3 Strict Pull-ups, alternated grips

    Metcon: 3 rnds in 6:51
    10 PC 63lbs (rnd 1:ub, 2: sets of 5, 3: sets of 2&3)
    10 burpee Box step ups 18″
    …would do same weight next time, just push for all UB.

  25. Carrie says:

    Strength:
    PC @ 65/65/75/85/95 – 95 is a PR
    Ring rows as parallel as I can do

    Metcon: 9:33
    PC @ 65#
    Burpee box step ups at 16″

  26. Adam says:

    Strength:
    PC worked up to 225#
    Weighted PU 72# KB
    Metcon:
    7:20 Rx

  27. Cara says:

    Strength:
    Worked up to 105# PC
    20# weighted kipping pull-ups each round

    Metcon: 5:56
    80# PC all unbroken
    20″ BBJ all unbroken

  28. tfavara says:

    Last set PC 103#.
    3 strict PUs x 3 rounds. RRs x 2 rds
    1st barbell cleans & PUs since resting shoulder. Felt great.
    6:37 85#, 20″ BBJ

    Crossover symmetry & continuing shoulder mobilizing.

  29. acorn says:

    Strength: 53 lbs on power clean.
    Ring rows

    Met con: 10:23

  30. Brett Christensen says:

    @ home
    15 min heavy hang snatch (knees)
    75/95/115/135/155/175/185 failed 3 times
    For Time:
    21 Power Snatches (135/95)
    21 burpees over the bar
    15 OHS
    15 burpees over the bar
    9 Squat snatches
    9 burpees over the bar
    Time: 13:06

  31. Nickhayes says:

    PreWod 2k row 10:01/109c

    4 rounds
    85/95/115/125
    3 pull-ups

    4:54
    95#
    20″ box steps

    Seth
    Prewod 1.5k row

    95/115/135/155
    25#

    7:05
    85/95/95
    24″

    Postwod 1k row

  32. Megan says:

    5:12 Rxd

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