2015 December 29 WOD

Posted: December 29, 2015 in Uncategorized
Holiday Hours

Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM

Strength

15 minutes to complete
5×2 Front Squat

Metcon

EMOMx24
Minute 1 – 5 Heavy Thrusters
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump Overs

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:07/108c

    135/155/165/175/185

    75#
    Small band
    20″ box steps

    Seth
    Prewod 2k row

    135/155/185/205/225

    3@135#
    5@115#
    8 strict pull-ups
    10-24″ box jumps

    Postwod 500m row

  2. Tim C says:

    FS: 155/155/185/185/205

    EMOM: 95# Thrusters/ 5 Pus & 5 RR/ 24″ box steps

  3. Nichole Dyer says:

    FSquats-55,65,85,95,105
    Amrap24
    15# DB thrusters
    Ring rows
    20inch box

  4. TFavara says:

    133×3/143×3

    65# not heavy, still testing shoulder. The bringing down of the wt really hurt before but not today!

    2-3 strict then 1-2 attempts then 5 RR each round

    20″ bench jump overs

  5. Rob H. says:

    Strength
    185/205/225 fail/ 185 /185
    Need focus on pushing with heels and using hips more
    EMOM
    Thrusters 95# competed rounds ,1,2,3,4,5&8
    Not using hip explosion cost me on 5,6,7
    Strict pullups= all rounds
    Box jumps 20″= completed rounds 1-4

  6. Wilks says:

    FSx2 – 185/235/255/260/265
    Metcon:
    Thrusters (135#) – 5/5/5/5/5/5/5/5
    Strict PU – 10/10/10/10/10/10/7/8
    BJO (jump over) – 15/15/15/10/10/10/10/13

  7. Melanie says:

    Strength
    15 minutes to complete
    5×2 Front Squat
    75/85/95/105/115

    Metcon
    EMOMx24
    Minute 1 – 5 Heavy Thrusters 65#
    Minute 2 – 10 strict ring rows mixed with straight pull up ring rows fm floor
    Minute 3 – 15 Box Jump Overs -step overs 20 inch box

  8. Kimberley says:

    Strength
    FS 65/85/95/95/95
    Felt heavy today- not a strong week for me

    EMOM
    45# thrusters- switched to push press for last 2 rounds, knee wasn’t happy
    Banded pull-ups for 2 rounds, RR for others
    16″ Box step up and over

  9. Mark G says:

    Strength
    185,195,205,215,225 PR

    METCON
    95# thrusters
    Pull-ups, banded PU, ring rows
    Box jump over, step over

  10. slchampine says:

    FS: 205/235/255/275/285

    EMOM: 115# GTO/Pulluos/24″

  11. Brett Christensen says:

    FS: 275 × 3, 285 × 1, 295 × 1
    All thrusters unbroken @ 135
    1st 3 rounds of PUs 10, 4th = 8, 5th = 7 and the rest 8
    I got my rounds screwed up and started thrusters when I was supposed to be jumping the box on round 5 so I only got 10 on the box jump overs on round 5 the rest were 15.

  12. Luke B says:

    Front Squat
    3×2 @275
    1×2 @285
    1×2 @295

    EMOM:
    135 thrusters
    Singled all pull-ups to save arms
    Box Jumps like Air Jordan

    Bench Press
    1×5 @225
    1×5 @230
    1×5 @235

  13. Yin Blake says:

    Strength- 185/225/245/275/300 1st rep was me second rep JD assisted

    Metcon-
    135# thrusters all unbroken
    Pull-ups did ring rows after 4th or 5th round
    Box jumps were max effort after about the 4th round too

  14. Jennie says:

    Josie
    FS up to 103×2
    4 rounds of Metcon

    Eli
    FS up to 83×2, 93×1
    4 rounds of Metcon

    Jennie
    FS only
    143/163/180/193/200 (previous 2 rep was 180, 1 rep last month was 203)

  15. Bobby says:

    FS 5×2: 225/245/265/285/300pr

    EMOM: due to left shoulder pain scaled accordingly – 70# DB thruster, right arm only – ring rows – 25″ BJO –

    Extra: crossover symmetry

  16. Kim says:

    Strength – 65# across, nursing right hip/back…..ish.
    Metcon:
    5 strict pull ups/5rr for 3rds
    10 rr for 1 rd
    3 strict pull-ups/7rr for 4rds
    15# db thrusters × 4rds then 15 Situps ×4rds
    13 jump on the box 20″ step-overs ×4rds then 15 burpees × 4rds.
    Rt quad starting bugging so switched it up.
    Hot mess:/

  17. Missy Champine says:

    Strength: Front Squats 5×2
    65, 85, 90, 100, 110

    WOD: EMOM 24:00 (8 rds)
    5 Thrusters (65#)
    10 Ring rows
    15 Box Jump overs (15″) 15/11/12/the rest were 15 step overs

  18. Joy says:

    Strength:
    subbed Back Squats for Front squats (wrists were misbehaving): worked up to 95# (not my best day)

    EMOMx24
    Minute 1 – 5 Heavy Thrusters: 20# dumb bell (5 all rounds except one where I got zero)
    Minute 2 – 10 Strict Pull-Ups: small black band (10/9/7/6 then had to switch to ring rows and did 10)
    Minute 3 – 15 Box Jump Overs: 16″ (15 all rounds except two and I got 13 each)

  19. Lucas Holland says:

    5×2 Did squat clean + FS
    155/185/205/225/245
    Emom
    Thursters @155×2 rds 135×6 rds
    SPU – 10/10/8×6
    BJO – 15 every rd

  20. Rachael says:

    all FS at 185#
    EMOM: thrusters @ 85# for first 5 rds (I think), then 105# for the rest. Jennie wanted me to hurt : )
    next time need to use 115# for heavy thrusters
    worked some muscle ups on the awesome cool new harnass deal afterwards…I will get a muscle up.

  21. Matt Z. says:

    225 245 275 295 315 F@2
    EMOM w/165 thruster – too light

  22. Shea says:

    Strength: Front squats 105/115/125/135/135
    Metcon: 80# thrusters
    10/7/5/6/5/6/6/8–strict PU–used different grips throughout; a few rounds I did RR to equal 10
    20″ box jump overs x15 each round

  23. Marcia Jo says:

    Strength: 85/105/125/135/145 1x/135 1x/125

    Metcon: whew
    85# thrusters (round 4 I only did 2, round 5 I only did 3)
    Banded pull-ups for all but like 20, did RR for those 20
    Step-overs (round 4 I only did 10, round 5 I only did 12)

    Clearly I was struggling there in the middle.

  24. Joe says:

    105/115/135/135/155

    Metcon: Oh my
    32 thrusters #95 (5, 5, 5, 5, 3, 3, 3, 3,)
    74 banded-pullups (10, 10, 10, 10, 10, 8, 8, 8)
    114 box jump overs 20″ (15, 15, 15, 15, 15, 15, 12, 12, )

  25. bbevis says:

    5×2 Front Squat
    75/85/105/110/115 (1 rep)

    Metcon
    EMOMx24
    Minute 1 – 5 Thrusters – 45# too light
    Minute 2 – 10 Ring Rows
    Minute 3 – 3 rounds: bench jump overs
    5 rounds: 10 bench jump overs and 5 box jumps (on)

  26. […] 15 minutes to complete 6×2 Front Squat Compare to December 29, 2015 […]

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