2015 December 9 WOD

Posted: December 9, 2015 in Uncategorized
Strength

20 minutes to complete 10 sets of:
Power Clean x 1.1
*Rest a few seconds between two singles*

Metcon

In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters
*Same barbell for all 3 movements, heaviest you can do unbroken*

Metcon

In your remaining time, complete 3 sets of 60 second hollow holds

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Comments
  1. Nickhayes says:

    Happy birthday, Coach!

    Prewod 1k row

    95/115/135/155/135/135

    22:10
    115# x2
    135# x2
    500m row

    Seth
    Prewod 2k row

    95/115/135/155/135/135

    22:10
    115# x2
    135# x2

  2. jduse3 says:

    Strength Power Cleans 1.1 10 sets from 115# up to 165# twice.
    I think that’s a PR.
    Metcon with Jason 18:14. Used 115#. Lunges were weakest link.

  3. Kent says:

    Strength: 75/95/105/115/125/135/135/125/125/125

    Metcon with Jimmy: 21:39
    95#, forward lunges, not reverse.

  4. jks says:

    Cleans 95/115/125/135/145/145/150/150/155/155
    Metcon w BB 21:22 85# (2:35/ 2:48/ 2:54/ 3:01)

  5. Tim C says:

    Strength: 135/155/155/165/185/205f/185/165/165/175
    Metcon: w/ Cameron, 20:32 w/ 135#

  6. Groves says:

    Strength: 135/165×2/185×2/195×2/205×1(10# Pr)

    METCON: 20:55 @ 185 with Jayson

  7. Yin Blake says:

    Strength- 135/155/185×3/205×3/225×2 failed on last rep of 225

    Metcon- with Matt P. 16:21 @155

  8. H2 says:

    Strength: Worked up to 80# (15#PR!!😊)
    Metcon: 19:49 w/ Jennifer @60#

    Happy Birthday Jennie!!! 🎂

  9. Bobby says:

    3 position snatch: 6 sets @ 95/105/115/135/145/155 + 5 snatch singles at 155

    OHS: 5 x 7 @ 135#

    PC: 9 x 1.1 @ 135/155/185/205/215/225/235/245/255

    WOD: 20:12 w/ Lucas @ 205 – fun workout

    Accessory: 3 sets of… 10 ring rows + 60 secs. accumulated hollow hold – last two sets I brought in one leg for some of the hold.

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

    Had hang power clean on the brain so I did HPC 1.1
    135/185/185/205/205/225/225/235/255f and 245 pulled from the floor bc I figured it out.

    Metcon with Groves
    205 for 2 rounds
    185 for 2 rounds

    20:55

  11. Lucas Holland says:

    Power Cleans 1.1
    135/155/185/205/215/225/235/245/255/265f
    Metcon w/ Bobby – 20:12 @205 with the awesome new barbell!! Wooooo
    4 sets of 7fs + 13bs @185

  12. Jesse G says:

    PC: 115/135×2/155×2/165/175/185/195/205, then 210f/210×1 (new PR!)

    MetCon w/ Pete
    19:00
    155# for 1st 3 rounds
    175# for 4th round

  13. Marcia Jo says:

    Strength: 85/85/85/85/85/105/115/125/f135/f135

    Metcon with Ashley: 21:34
    85# All unbroken

  14. Jennie says:

    Power Cleans
    105/125/125/135/145/145/155/165F@2 twice/160/165 SUCCESS!
    Finished with a 170# single for a Power Clean PR!
    Metcon
    17:30 @ 115# with Megan

    Thanks for all the fun birthday wishes!

  15. Brett Christensen says:

    9 rounds of
    5 HSPUs
    5 DLs @ 275
    200ishm run
    17:44

  16. Matt Z. says:

    135 185 205 225 245 255 tried 265 4 times got first rep, failed second
    185 x 2, 205 x 2 for Metcon – didn’t get time
    Hollow holds at home.

  17. ML Day says:

    Strength
    #65 x2
    #85 x2
    #105 x2
    #110 x2
    #115 x2

    Met con with Sam Day
    16:23
    We both did #95

  18. Samuel Day says:

    Strength:
    Not sure what I did but worked on form

    Metcon:
    13:23 w/ ML Day
    Both of us did #95

  19. Pete says:

    Strength: 2×2 of 115/135/145/145/155# PC

    Metcon: 19:00 with Jesse,
    95# rnd 1
    115# rnd 2-4, shoulder to overhead was limiting movement

  20. Adam says:

    Stength:
    PC- 135/155/185/205/215/225/235/245.. Got 255 for 1, f 2nd one.

    Metcon:
    19:44 185#
    With Hunter

    Hollow holds- 3x 60sec

  21. Melanie says:

    Strength
    20 minutes to complete 10 sets of:
    Power Clean x 1.1
    *Rest a few seconds between two singles*
    65/65/70/75/80/85/90/95/100/105
    Metcon
    In teams of two, alternate sets to complete four each of: COMPLETED IN 20:45 with 55#
    3 Hang Power Cleans
    2 Alternating Reverse Lunges
    1 Shoulder to Overhead
    Run 400 Meters
    *Same barbell for all 3 movements, heaviest you can do unbroken*

  22. […] minutes to find 1 rep max Power Clean Compare to December 9 or October 23 or October 19 or October […]

  23. Cara says:

    Strength: worked up to 115#, but failed on second rep

    Metcon: 21:14 w/Haley
    80# – should have gone heavier

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