2016 January 5 WOD

Posted: January 5, 2016 in Uncategorized
Strength

15 minutes to complete
5×3 Push Press
Compare to September 30

Metcon

In teams of two, alternate full rounds to complete four rounds each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run
Choose weight that is challenging for you to move unbroken through the ten reps.

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:35/82c

    75/95/115/125/135

    85#
    Power Snatch 1&3
    C&J 2&4
    20″ box steps

    I’ll be back in 4-8 weeks. Y’all keep getting it!! πŸ’ͺ🏼πŸ’ͺπŸΌπŸ‘ŠπŸΌπŸ‘ŠπŸΌ

    Seth
    Prewod 2k row

    95/115/155/165/135

    115# C&J
    65# snatch
    95# squat C&J
    85# squat snatch

  2. Nickhayes says:

    We both completed 500m rows per round
    Total time was 34:45

  3. Samuel Day says:

    Strength:
    Push press up to 95

    Metcon:
    Time was 28:31
    24″ box
    Ground to over head #75
    Partner was ML

  4. Justin Harrison says:

    Team Harrison- 27:30
    Rachael: 95# C&J
    Me: 115# snatches

  5. Tim C says:

    Strength:
    115/135/155/165/175
    Metcon: With Cameron. 31:??, not sure
    135# C&J, 24″ box, row 2 rnds, run x 2 rnds

  6. ML Day says:

    Strength
    Accidentally did 5 reps each RD
    Worked up to #103

    Metcon
    With Sam 28:31
    I modified for ankle
    #75 clean jerk
    15 ghd sit ups
    .5 mi air dyne

  7. Tanya says:

    63/73/83/93×2

    30:19 w/Betsy
    63# PS, 20″ box rd 1 then 20″ bench
    runs-chilly

  8. Groves says:

    Strength: 135/145/155/175/185

    METCON with Wilks: 29:24
    115#, 20″, 400m outside

    • Wilks says:

      For future wod partners of Groves and me… words of affirmation is his partner wod love language. Mine is being there for me on the last leg of a 400m run.

  9. Kent says:

    Strength 5 x 3 Push Press:
    75/85/95/115/115 – compares to 105 Sept 30.

    Metcon: 24:41?
    75# snatch, 18β€³ box step-overs, row 500m x 4 rds.

    -running outside – no can do for me at 21 degrees! Brrr! πŸ™‚

  10. H2 says:

    Strength: 45/50/55/60/65 (I was doing 5 reps instead of 3 oopsie!!)

    Metcon: 31:37 w/ Nicole YAY!!! Good to be back with my frand!!!
    55# clean&PP/ 16″ box rd 1 jumps and step ups for the other rds (legs r jello from yesterday)/ Ran inside (9 wall touches each rd)

  11. Rob H. says:

    Strength
    Worked up to 135×3. Failed 155
    Metcon with Steve C.
    25:58
    115# Steve/ 95# me
    24″‘box jump up & step down
    400m run

  12. Shea says:

    Strength: 5×3 PP 75/85/95/105F on 2nd/100/105
    Metcon w/Joy: 30:49
    85# C/J, 20″ BJO, 400m run outside (30ish deg w/cold wind on the way back!)

  13. Jay says:

    Strength 135/135/155/165/185

    Retcon with Jeremiah 27:58
    115# PS
    Used 25′ box for step overs

  14. Cara says:

    Strength: Worked up to 85#

    Metcon w/Lindsey: 33:17
    Rd 1 I did 75# C&J, 70# for remaining rds
    Bench jump overs
    Inside runs

  15. Christie says:

    Strength: worked up to 53#

    Metcon w/ Amy: 27:30 only 3 rounds, had to leave for work
    Rd 1&2 53# clean and jerk, rd 3 just the bar
    Box Step Overs
    Row 500

  16. Mark G says:

    Strength
    95,105,115,125,135,145

    METCON
    28:45
    With the wife
    Me 115#
    Wife 55#

  17. Kimberley says:

    Strength
    45/50/55/60/65/70

    Metcon – with Mark
    28:45
    55# G2O
    15# box steps
    Bike all rounds .50

  18. Melanie says:

    Didn’t complete given wod but put one together at home
    6 squats, 12 lunges (6 per leg), 6 calf raises X 2
    8 squats, 8 lunges (4 per leg), 8 calf raises X 2

    50 squats
    10 Burpees
    100 squats
    10 Burpees
    50 box steps – 25 per leg
    10 Burpees
    25 box dips
    10 Burpees
    50 sit ups
    10 Burpees
    Didn’t keep time but was good workout

  19. Luke B says:

    Push Press:
    136/155/185/225/235 got more in the tank time ran short.

    Metcon: 25:03 Rx @135# wt Lance

    p.s. Lance is a terminator sent back in time to crush metcons.

  20. Yin Blake says:

    Strength- 135/155/185/205 failed on 3rd rep

    Metcon- with Lucas 26:59 @135#

  21. Jennie says:

    430 WOD
    85/105/115/125/130 PR

    25:03 (I think)
    With Megan
    105# Power Cleans UB
    20″ (2 rounds on and over, 2 rounds over)
    Runs outside, so cold.

    • Megan says:

      Yay for the PR so strong even without pretzels!

      I skipped strength did one @ 95# and shoulder is sore from yesterday so stopped and stretched out for remainder
      -All power cleans unbroken for me as well
      – 3 rds jump overs 1 on and over

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

    PP: 135/155/175/195/205

    Metcon: partnered with JD
    135#/ 24″
    28:09

    30 back squats with what ever Bobby was power cleaning.

  23. Lucas Holland says:

    5Γ—3 pp – 95/135/155/185/205 failed on 2nd rep
    Metcon w/white blake – 26:59

  24. Matt Z. says:

    135 185 205 225 235 F@3 225 F@3
    15:02 solo 4 rounds
    135 C&J broken after round 1

  25. Bobby says:

    Dead lift: 6×3 @ 225/255/295/315/335/255×6

    WOD: 27:16 w/ DJ – PC for me instead of G2OH – increased weight each round 155/165/170/175 – DJ did 135# g2oh

    Extra: crossover symmetry

    Light back squats: 5×5 @ 155/175/205/225/225 – focused on form

  26. Joy says:

    push press: 55/60/65/70/75

    Metcon: 30:49 with Shea
    10 Ground to Overhead: Clean & push press 55#
    10 Box Jump Overs: jump over 12″
    400 Meter Run: outside!

  27. Marcia Jo says:

    Strength: 85/95/105×2/105×2/100

    Metcon with Ashley: 35:37
    80# clean and jerks
    Box step overs
    500m row

  28. slchampine says:

    Push Press
    95/115/135/155/165

    METCON W/Rob
    115#
    25:58

  29. Bryce Miller says:

    Team Miller

    14 min modified WOD
    Sara 55lbs over head
    Bryce 85lbs

    2 rounds
    7 reps over head
    7 20″ box step overs

    Sara biked .5 miles each round
    Bryce rowed 500 m each round

    Died quietly and politely in record time.
    Welcome back to us.

  30. Nichole Dyer says:

    Push press 45,50,55,60,65
    Metcon. Heather Hemby / Nichole Dyer
    31:37
    #55 ground to over head
    20inch box jump ups
    400 meter run

  31. Johnstone says:

    Strength up to 135#

    Metcon: 27:32 @ 115#

    1:1 solo

  32. brandy says:

    Team Ferrell

    27:52

    75# power snatch, 20″ box steps, and .5 mile airdyne

    Woof…That was rough

    I did a set of 85#, 95#, 105# PP…but on 105# I think the first 2 were jerks. I was done!! I did WOD first.

  33. acorn says:

    Strength – 58#

    Met con 27:43 at 53# for the ground to overhead.

  34. bbevis says:

    55/60/95/70Γ—2

    30:19 w/Tanya
    55# Clean and jerk
    All bench jump overs
    All runs outside

  35. myheartsathome2015 says:

    Strength (at home)
    Strict press, 3@75#, 1@85
    Push press 5×3@75#

    Ran 22:00

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