2016 January 6 WOD

Posted: January 6, 2016 in Uncategorized
Squats

15 minutes to warm up to load and complete:
3×5 Back Squats at 80% of your 1 rep max
1 rep max on November 13 or September 22 or June 26

Metcon

2 rounds of:
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (53/35)
Pull-Ups x Max reps
Rest 5 minutes between rounds.

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Comments
  1. Seth says:

    5×5: 135/155/175/205×2
    Metcon: 44# kb single arm, 25 per unbkn
    Pullups: 14/12
    Post: 10 min elliptical

  2. Jesse G says:

    HBBS – 185/195/205

    Metcon – 21 pull-ups (14&7)
    45# Russian KBS

  3. Kent says:

    LBBS– 135/155 x 3 – closer to 70% of one rep max

    Metcon – 21 pull-ups

    25#? KBS; 50 unbroken each rd.

  4. jks says:

    BS 185 3×5
    Metcon 1 PU
    KB 50@ 45# rnd1 / 41@ 40# rnd2

  5. Wilks says:

    HBBS – 3×5@250#
    Metcon:
    25 PU’s (14/11)
    53# kb (first 35 unbroken each round)

  6. Tim C says:

    HBBS – 3×5, w/ 215#

    Metcon:
    19 PU’s (11/8)
    45# KB, 25/25, 25/15/10

  7. Kimberley says:

    Strength
    65/85/90
    3×95

    Metcon
    Run 400
    20# KBS, first round unbroken, 25/25 second round
    12+6=18 RR

  8. Mark G says:

    Strength
    225 across

    METCON
    18 PU

    45# KB

  9. slchampine says:

    Back Squat
    5 x 3 @ 255#

    Metcon:
    Run 400
    50 kbs #53
    Max rep pullups 20/17= 37

  10. H2 says:

    Squats: 65/85/85
    Metcon: 15/9- total reps 24
    Ran 400 m outside
    50 25#kb (rd 1 unbroken/rd 2 25&25)
    Ring Rows

  11. Shank says:

    Squats – 1st set #135, 2nd/3rd #145
    Metcon –
    40# KB 1st set
    35# KB 2nd set
    4 pull ups (3/1)

  12. Dave says:

    BS 3×5 185
    10 pull ups total. 35 KB

  13. Luke B says:

    OHS
    6×5
    135/155/185/205/225/235 failed on 4th rep

    Metcon: 28 pull-ups Rx

  14. Lucas Holland says:

    3×5 bs @295
    Metcon – 25/19 = 44 pull ups rx’d
    unbroken swings on first rd, 2nd round ha!

  15. Lucas Holland says:

    3×5 bs @295
    Metcon – 25/19 = 44 pull ups rx’d
    unbroken swings on first rd, 2nd round ha! Ummm not so much.

  16. Nichole Dyer says:

    Warm up 400m run
    10 kbs #30
    Strength
    Back squats 105
    Metcon-20
    400m run
    50 kbs #25
    8/12 ring rows

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

    3×5 LBBS at 295#

    Metcon:

    Rnd 1:
    row
    35# kbs unbroken and fast
    27 pullups

    Rnd 2:
    row
    50 hip extensions 30/5/5/5/5
    25 pullups

    52 total

  18. Matt Z. says:

    325,325,335
    23, 20 pullups

  19. Melanie says:

    Squats
    15 minutes to warm up to load and complete:
    3×5 Back Squats at 80% of your 1 rep max
    105%

    Metcon
    2 rounds of:
    Against a 5 minute running clock, complete:
    500 Meter Row
    50 Kettlebell Swings (25)
    Pull-Ups x Max reps
    Rest 5 minutes between rounds.

    Ring row reps = 20

  20. Jennie says:

    530 class
    193×5, wanted more
    198 for last 2 sets, could have done maybe 205 or so

    Row (ugh)
    35# KBS to hair line (UB, 30/20)
    27/17 Pull-Ups

  21. Adam says:

    Squat:
    3×5 295/315/315
    Metcon:
    PU- 9/7
    53# kb

  22. Megan says:

    145#/ 155# / 165#
    Should have done 170#- 175# for all three moved to quickly through the first two sets

    Rows EW
    Swings to right above Eye level (UB/ 33-13-4)
    Pull ups 17/ 13

  23. Bob says:

    Strength: 245/250/250

    Metcon: Row, 35#kb(30/20,30/20), 6/8 pull-ups.

  24. ML Day says:

    Strength
    up to #135 (some ankle discomfort)
    Metcon
    5 PUs (dead hang-ish) RD 1
    4 PU (DH) RD 2
    Why did that feel so hard??

  25. Johnstone says:

    Up to 185# max and struggled to get reps

    Metcon: 35# KB American Standard; 19/19 pull ups

  26. brandy says:

    BS @ 115# and 125#x2…I think that’s right….or at least that’s what I thought I was doing.
    Legs are smoked from doing nothing for 2 months!

    Wow so the Metcon put a hurting on me…cardio is awful at the moment.
    Rowed and it was a little over 2 minutes each time but it took me about 30 seconds to pick up my KB each time. Ugh. KB was 25#. RRs instead of PUs. 10,7 for a total of 17.

  27. Marcia Jo says:

    Squats: 105/125/135

    Metcon: 6/4
    35# KB
    Seated pull-ups on the rings

  28. Rachael says:

    BS: 185# for 2 sets, 195# for 2 sets. Should have went a little heavier
    Metcon: 22/18

  29. bbevis says:

    Squats: 95/115/115

    Metcon: 7/5
    30# KB
    Pull-ups on the rings

  30. Kim says:

    Strength : 113# -13# shy of 80% :/
    Metcon:
    10/10 RR
    35# kbs
    Air Rower

  31. myheartsathome2015 says:

    Strength
    15 minutes to warm up to load and complete:
    3×5 Back Squats at 80% of your 1 rep max (113#)

    • myheartsathome2015 says:

      Metcon
      2 rounds of:
      Against a 5 minute running clock, complete:
      500 Meter Row. (400 m run)
      50 Kettlebell Swings (53/35) (47@25#, 50@20#)
      Pull-Ups x Max reps. (0 reps, 0 reps)
      Rest 5 minutes between rounds.

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