2015 December 8 WOD

Posted: December 8, 2015 in Uncategorized
Strength

15 minutes to find 1 rep max Front Squat
Compare to October 2, 2015

Metcon

AMRAP 20:
20 Thrusters (135/95)
20 Pull-Ups
20 Burpees Over the Barbell

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Comments
  1. Samuel day says:

    Strength:
    Front squat #175 and an attempt at #180
    Metcon:
    2 RDS + 20 + 20 + 19 at #75

  2. Lucas Holland says:

    Did Competition program from Invictus today
    12 sets of Deadlift go every 30 sec @245
    then
    4reps @315
    6reps @335
    6reps @385
    metcon
    2000m
    100 burpees over the rower
    50 single arm db snatch @70

  3. ML Day says:

    Strength
    #150 PR (since surgery)

    Metcon
    2+20+20+6
    #85
    Meant to go lighter (sore from yesterday/Sat) but miscounted weight

  4. Tanya says:

    170# FS

    3 rds even: 2 rds at 63# thruster, 1 rd FS x 8 reps @63 & 12 @ 83#. ring rows. burpees over barbell

    testing shoulder w/ thrusters (40 reps was prob a sufficient test) today & good so far

  5. Jennie says:

    5AM before coaching 6AM
    Matched FS pr from November at 203#
    Metcon was a disaster from “go.”
    First round at 85, rest at 25# DB’S
    Didn’t feel too heavy but could not keep core locked down on every rep at 85. Shoulders are getting tight again.
    3+20+8

    Stupid wod.

  6. bbevis says:

    Strength: 115# Front Squat PR
    Metcon: 3 + 5
    Thruster: 45# 1 round, 35# 2 Rounds
    Ring Rows
    Burpee: 1 round jump, step over 2 rounds

  7. Wilks says:

    Strength:
    FS – 265#

    Metcon:
    2 + 13 rx

  8. Kent says:

    2 1/2 mile run.

  9. Tim C says:

    FS; Worked up to 205#
    Metcon: 2+20 with 95#

  10. Rachael says:

    FS: up to 215#
    Metcon: 2 + 20 + 20 + 14. Wrists were killing me during 3rd set of thrusters.

  11. stefgatlin says:

    Metcon – 3 full rounds + 7 thrusters
    65# thrusters

    No FS for me today. Back felt tight on my first few warm-up reps, so I biked and did mobility instead.

  12. Groves says:

    250 1RM 5#pr (I have GOT to do more squat work)

    METCON: 2 full rounds RX. That really sucked.

  13. Yin Blake says:

    Strength- 280 which was a 35# pr excited to see what my back squat is now.

    Metcon- 2 + 20 + 4 rx

  14. Marcia Jo says:

    Strength: worked up to 125, failed 145 (my PR)

    Metcon: 2+7
    85# for the first 12, then 75#
    RR

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

    FS: I got in a hurry and wasn’t smart about this. Hit 275 and decided to jump to 315. Failed x2. Ran out of time.

    Metcon…
    Horrible.
    2 rnds +20 +13 rxd

    Thrusters 10/6/4 and 5/5/5/5

  16. Missy Champine says:

    Strength: Front Squat PR- 133

    Metcon- scaled. 20:00
    15 power clean/push press/jerk
    15 ring rows
    15 bar-jumping burpees

    103 reps

  17. Kim says:

    @home
    Strength-stopped at 118#
    Metcon: 4 miserable rds
    20# DB’s for thrusters
    RR and burpees over barbell

  18. Carrie says:

    Strength: FS PR @ 130#
    Metcon: 1+20+20
    55# thrusters
    ring rows
    regular burpees, none over the bar

  19. Nichole Dyer says:

    Front squat
    65,85,95,10,115,117PR

    Amrap20
    2+18
    Thrusters #55
    Ring rows burpees over bar

  20. Joshua G says:

    Front squat:
    170# (failed at 175#)

    Metcon:
    2 rounds + 20 thrusters
    (75# first round, 65# second round, 45 degree ring rows)

  21. Megan says:

    Came late so did my own thing real quick with Ryker outside 🙂

    3 rds
    400 meter runs @ rykers pace
    20 25# DBs thruster ( Ryker 10 air squats )
    40 sit ups
    Extra 400 meter run

  22. Pete says:

    FS worked up to 185#. failed at 205, 5# over previous 200# pr.

    Metcon: 3 +12. 85#

  23. Johnstone says:

    No 1 rep max try – 155 FS work

    Metcon: 2 rds + 20 + 20 + 7 (95#)

  24. Brett Christensen says:

    FOR TIME: Total time: 6:32
    800m run
    rest 1-2min
    600m run
    rest 1-2 min
    400m run
    rest 1 min
    200m run
    calculate work time only
    12 Min EMOM
    3 Front Squats (185/135lbs)
    6 Lateral Over the bar burpees
    1-8 Rx’d rested round 9 & 10-12 Rx’d

  25. Adam says:

    Strength:
    325lb FS

    Metcon:
    2+12 rx

  26. Shea says:

    Done Fri 12/11@home
    worked up to 135#(or 140?)FS

    Metcon: 2+20+20+6 w/75# thrusters,kpu
    I had some issues w/my pull up bar (it was rolling)-kinda jacked me up, but I didn’t mind the rest trying to mess with it.

  27. […] Most recent 1 rep max December 8, 2015 […]

  28. […] 20 minutes to find 1 rep max Front Squat Suggested loading: 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 3 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 101% 1 rep @ 101+% Compare to December 8, 2015 […]

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