2015 December 11 WOD

Posted: December 11, 2015 in Uncategorized
Strength

4×6 Front Squats
3 second descent, 1 second pause, explode up

Metcon

10 minutes to complete:
Row 1000 Meters
immediately followed by…
AMRAP of:
40 Double-Unders
30 Wall Ball Shots (20/14)
20 Ring Dips

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Comments
  1. Nickhayes says:

    Prewod 1.5k row

    Back squats
    95/115/135/145

    1k+1+9
    40 abmat sit-ups
    Wbs rx’d
    Small band ring dips

    Seth
    Prewod 2k row

    95/115/135/135

    1k+1+30
    Rx’d
    Rx’d
    20 push-ups

    Postwod 10 minute elliptical
    20

  2. Nichole Dyer says:

    PreWod-1.00 bike, 10 KBS
    Strength -65,65,85,85
    Amrap10,– 1+40
    1000row
    40 wall kicks
    30 wall balls #10
    20 Banded Ring Dips

  3. jks says:

    FS 135#
    Metcon 1 + 10
    14#WB / Box Dips
    DUs Rd1 20+20SUs / Rd2 10+10SUs

  4. Jesse G says:

    Pause FS: 135/135/155/155

    1+20 Rx

  5. Kent says:

    Pause FS: 95/115/115/115

    1 + 40 + 19. Ran 800m; Wall kicks; 10# wb; toe assist ring dips.

  6. Mark G says:

    Strength
    115# FS

    METCON
    1+30SU+5

  7. Yin Blake says:

    Strength- 135/145/155/165

    Metcon- 1+17 rx

  8. Jennie says:

    530 class
    85/105/115/125/125 on front squats, tough last couple reps

    Metcon
    15# ball, rest RX’d
    1+40+4

    WB unbroken
    Dips super hard after OHS yesterday which killed my shoulders. They’re swollen.

  9. Bobby says:

    Pause FS: 4 x 6 @ 135/155/165/205

    AMRAP: 1 + 40 + 30 + 11 Rx – 1k row: 3:46

    Extra: curls and other bicep torture.

    Bench press: 3 x 5 @ 155/175/185

  10. Melanie says:

    Strength
    4×6 Front Squats
    3 second descent, 1 second pause, explode up 55/65/75/75

    Metcon
    10 minutes to complete:
    Row 1000 Meters
    immediately followed by…
    AMRAP of: 1 round + DU practice.
    40 Double-Unders practice for minute
    30 Wall Ball Shots (10)
    20 Ring Dips from bench

  11. Lucas Holland says:

    4 sets of 4fs+4bs @175
    Amrap 3:28 row then rds rx’d
    dysfunctional friday — 30 cal row all arms followed by bicept curls 💪💪
    #catheyfit

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

    FS: 135/155/175/175

    Metcon: 1r +40 +27 rx’d

  13. Pete says:

    Strength: 95/105/115/125

    Metcon: 1rnd + 40 + 6

  14. Rob H. says:

    Strength
    135/155/155/135
    Metcon
    1rd+3 Rx
    DUs not good yet
    Strategic error…Started out to slow on rows:/.

  15. Cara says:

    Strength: worked up to 85# – Had to split the last round in half

    Metcon: No clue because I was an idiot and didn’t realize that our heat was over and the second heat has started. 🙄 Got through the second round of dubs at 9: something.
    14# WB

  16. Kim says:

    Strength
    85#×3, ***Lucas added 20#*** 105#×5reps(pr) Tanks Lucas
    Dropped and then 1 rep
    Metcon–> 1+40+15—>9#wb/sm band dips

  17. Carrie says:

    Strength: All 55# FS
    Metcon: Scaled to row 500m, 40 SU, 30 6# WB, 20 ring dips off the box
    Completed 1 round + 40 + 5

  18. bbevis says:

    Strength – Front Sq – 85# all reps

    Metcon: 40+30+18
    disaster, rope broke, messed with it, wall kicks, wall balls, band troubles in ring dips, TGIF

  19. Marcia Jo says:

    Strength: 85#

    Metcon: Row + 40 + 30 + 8

  20. […] 15 minutes to complete 5×6 Front Squats 3 second descent, 1 second pause, explode up Compare to December 11, 2015 […]

  21. Rob H. says:

    Strength
    135/155/165/165(5 reps)/165(4 reps)
    Feeling a little more comfortable with these.
    I didn’t want to sacrifice form for reps on last two sets

    Metcon
    62/ 93/ 51
    Still learning to pace/strategize better :/

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