2015 December 16 WOD

Posted: December 16, 2015 in Uncategorized
Strength

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

Metcon

Three sets of:
3 minutes, max effort:
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:38/105c

    Back squats
    (Trying to rest wrist)
    135/135/135/155/155

    17/20/24
    Alt db snatch
    30#

    Seth
    Prewod 2k row

    135/155/185/205/155

    21/22/20
    Alt db snatch
    30#

  2. Samuel day says:

    Strength:
    Built up to #135 and did that 2x, then did #155 five time and then dropped it.

    Metcon:
    26 reps at #30

  3. jks says:

    FS x 6 @ 95/115/125/135/140
    Metcon 35 Reps w / 25# DBs

  4. jduse3 says:

    Worked out with Jeff (jks)
    Strength. Front Squats sets of six
    95, 115, 125, 135, 140
    Metcon
    500m row, Ground to Overhead w 25# dbs
    As many as you can 3 sets of 3 minutes
    36 reps. Harder than I expected.

  5. bbevis says:

    Worked out with Kelly
    Strength. Front Sq 5 x 6
    65, 75, 85, 90, 95

    Metcon
    500m row, Ground to Overhead w 15# dbs – 18 reps

  6. Mark G says:

    Strength
    135,155,155,165,155

    METCON
    42 reps
    Bike .5
    35# KB G2O

  7. ML Day says:

    Strength
    FS #85/105/115/120/125

    Metcon
    31/31/34 = 96
    1 Arm Snatch (left arm only)
    .5 mi air dyne

  8. Kimberley says:

    Strength
    65# across

    Metcon 21 reps @ 15#
    This was horrible 😩

  9. Yin Blake says:

    Strength- 155×2/165×2/175

    Metcon- 49 @ 35#kb

  10. Lucas Holland says:

    5 sets of 4fs+8bs @205
    Amraps – 18/18/21 = 57 reps @50# db

  11. Dave says:

    FS 95 – 115
    32 reps 20# DB

  12. Wilks says:

    Strength:
    135/135/155/175/195
    Metcon:
    23/22/17 – 62
    35#

  13. Melanie says:

    Strength
    15 minutes to complete
    5×6 Front Squats
    3 second descent, 1 second pause, explode up 55/65/70/70/75/75
    Compare to December 11, 2015

    Metcon
    Three sets of:
    3 minutes, max effort:
    Row 500 Meters
    Dumbbell Ground to Overhead x Max reps
    Rest 3 minutes between sets.
    9/9/9 total of 27 DB G2O

  14. Bobby says:

    FS: 135/155/175/195/205

    AMRAP: 39 reps – 14/11/14 – rowed – hurt so good

    Bench press: 3×3 @ 175/185/195×4

  15. Marcia Jo says:

    Strength: 85/85/90/90

    Metcon: 28 at 20#

  16. H2 says:

    Strength: 65 until last set & did 55# front squats and I don’t mix dangit!! 😕😕😕

    Metcon: holy smokes … Work!
    Row 500m/ 33 reps @20# db g2o

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

    Got a late start…
    135/155/155/175

    Metcon: row
    22/15/14
    51 reps at 40#

  18. Luke B says:

    135-155-175-195-205

    37 reps 50# dumbbell

  19. slchampine says:

    135/155/155/155/155

    Metcon 45 reps with 35# db

  20. Pete says:

    FS: 115/115/115/125/125

    Metcon: 41 reps w 25# db

  21. Adam says:

    Strength:
    Front Squat- 185lbs 5×6

    Metcon:
    41 total 40lb DB

  22. Matt Z. says:

    185 205 205 225 205
    37 reps with 50 DBs

  23. […] 15 minutes to complete 5×6 Front Squats 3 second descent, 1 second pause, explode up Compare to December 16 […]

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