2016 January 8 WOD

Posted: January 8, 2016 in Uncategorized
Metcon

For time:
30 Overhead Squats (135/95)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95)
600 Meter Run

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Comments
  1. Samuel Day says:

    Time was 17:54. Not really sure what I did on the overhead squats, probably 75 or 80. Did 80 on the shoulder to overhead.

  2. Justin Harrison says:

    20:37 Rx

  3. jks says:

    23:12 OH 65# / PP 95# / Rowed 700 all rnds

  4. ML Day says:

    16:13

    30 OHS @ #75
    600 row (ankle)
    30 ghd (ankle-grrrr, tired of subs)
    600 row
    30 S2O @ #75
    600 row

    Limited ankle mobility made OHS really ugly and had to go light

  5. Kent says:

    21:04

    OH squats: 53#
    S2O: 75#
    ran 600m’s

    It’s Friday!

  6. Cara says:

    18:52

    70# FS instead of OHS
    70# PP

  7. Mark G says:

    METCON
    19:14
    115#
    FS
    600 m
    Burpees
    600 m
    S2O
    600 m

  8. Rob H. says:

    Metcon
    17:05
    OHS 45#& pvc :/
    Shoulder press 95#

  9. Kimberley says:

    24:42
    33# OHS
    55# PJ
    All runs

  10. Nichole Dyer says:

    WOD at Heathers
    Metcon-20:13
    30 Front Squats-#75
    30 shoulder to over head #65
    Burpees
    3- 600 m run
    Yay I got it in. πŸ’ͺπŸ’ͺπŸ’ͺ getting stronger everyday

  11. Dave says:

    20:47 OHS 45, bike .75, burpees, bike .75, shoulder to OH 85, row 700M

  12. H2 says:

    Metcon: @home
    30 Burpees over barbell
    600m run
    30 S2OH (3 @ 75# too heavy .. Dropped to 65# Ughhh ..Went to 20#db-it was all over the place so went back to 65# & sucked it up) 😁
    600m run
    30 (30#kb) squat
    600m run

  13. TFavara says:

    18:39
    65# OHS
    85# x10, 75# x20

  14. Bobby says:

    WOD: 18:08 – 165# FS (20/10) – burpees Rx – 45# strict press (no pain in shoulder)

    BS: 3×5 @ 315# (from Wednesday)

    500m Row: 1:33.5 – not my best – legs are smoked from this week – love it.

    Extra: crossover symmetry.

  15. Sara M. says:

    Warm-up
    200m run
    2 rds: 15 PVC OHS / 15 Split Jumps / 15 Push Press
    200m run

    Metcon – Scaled
    For time:
    20 Overhead Squats (33#)
    .5 mi bike
    20 Burpees Over the Barbell
    .5 mi bike
    20 Shoulder to Overhead (55#)
    .5 mi bike

    13:23

    Looking forward to getting this body back in shape… Feels goodπŸ‘

  16. Matt Z. says:

    15:46
    Slow on S2O and last run
    Barbell to run needs work.

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

    I literally mobilized all day in preparation for OHS.

    15:33 at 115#
    OHS unbroken
    Burpees steady paced
    G2O 10/5/5/5/5

    Shoulder felt good during and after so that’s a win.

  18. Lucas Holland says:

    Metcon – 18:00 rx
    3 sets of 4fs+4bs @175

  19. Kim says:

    crap.😢 24:38
    63# OHS went well
    83#S2OH not so much 😦
    So I alternated S2OH(15) and Power cleans(15) so I could finish.
    I have no MOJO this week. Blah. blah. blah.

  20. Jennie says:

    Forced rest day. Drove to town to wod but got super dizzy and nauseous in the warm up. Cold meds I guess. No intensity for me.

    Worked on muscle ups a little. Got 3 of 7. Most in one day since the Open.

  21. Melanie says:

    Metcon
    For time: 24:28
    30 Overhead Squats (55)
    600 Meter Run
    30 Burpees Over the Barbell
    600 Meter Run
    30 Shoulder to Overhead (55)
    600 Meter Run

  22. Tim C says:

    19:33, 65#OHS, 95# S2O. Need mobility for OHS.

  23. Shea says:

    17:54
    80# OHS & PJ

  24. bbevis says:

    Metcon
    For time: 20:09
    30 Overhead Squats (55)
    600 Meter Run
    30 Burpees Over the Barbell
    600 Meter Run
    30 Shoulder to Overhead (55)
    600 Meter Run

    Would have wussed out and dropped weight if it wasn’t for the encouragement of the coaches and the 6am class, :)Thanks to them I am stronger.

  25. bbevis says:

    Metcon
    For time: 20:09
    30 Overhead Squats (55)
    600 Meter Run
    30 Burpees Over the Barbell
    600 Meter Run
    30 Shoulder to Overhead (55)
    600 Meter Run

    Would have wussed out and dropped weight if it wasn’t for the encouragement of the coaches and the 6am class, :)Thanks to them I am stronger.

  26. White Blake says:

    Metcon- 16:29 @95#

    Extra- Touch and go squat snatch @95# 4 reps for 5 rounds

    4 rounds 10 clean and jerk @115 and 10 bar muscle ups

  27. Joshua G says:

    21:05, 75#

  28. brandy says:

    18:21
    35# OHS, .75 airdyne, burpees over the bar (no jumping), .75 airdyne, and 65# mostly PP and some PJs and then finished with another .75 airdyne. Ugh.

  29. Megan says:

    19:?
    Weight @ 95#
    Front squats / power 15 power cleans and 15 hang cleans

  30. Seth says:

    95#
    800m row
    21:10

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