2016 January 11 WOD

Posted: January 11, 2016 in Uncategorized
Squats

20 minutes to complete Back Squats:
5 reps @ 45-55% of 1 rep max Back Squat
5 reps @ 55-65%
3 reps @ 65-75%
2 reps @ 75-85%
2 reps @ 80-90%
10 reps @ 70-75%
10 reps @ 70-75%

Metcon

21-15-9
Power Clean (135/95)
C2B Pull-ups

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Comments
  1. Wilks says:

    HBBS – 155/185/225/245/275/225/225
    Metcon: 8:09rx
    Post wod – 1 peg board climb (fun!)

  2. Jesse G says:

    HBBS: 135/155/185/205/215/175/165

    MetCon: Epic crash and burn
    14:07 RX 😵😱
    Thank you to whoever cleaned up my bar while I was semi-unconscious.

  3. Shank says:

    Back Squats – 95/115/135/155/175/155/155
    Metcon – 11:18 @ 95#

  4. jks says:

    125/135/145/155/175/185/185
    Metcon 10:52 110# w Jumping PUs

  5. Groves says:

    Strength:
    135×5
    165×5
    195×3
    225×2
    255×2
    225×10 (ouch)
    185×10

    METCON: 11:22 RX!

  6. Nichole Dyer says:

    Back squats
    65,85,95,10,115,105,100

    Metcon:10:56
    21-75#, rings
    15-70#, rings
    9-70#, rings

  7. Seth says:

    250 1RM FS instead:
    135/150/175/200/225/160/170
    Metcon: 95#/reg pu’s – 7:38 (no grip)

  8. Tanya says:

    Worked off 180#
    95/115/135/155/165/135 all HBBS/135 LBBS

    8:53 85#, chin over bar PU
    2 brief stops-answer door, check phone
    Pull-ups felt good! I’m laying it to better nutrition 🙂

  9. Tim C says:

    HBBS: 135/155/185/215/245/185/185
    Metcon: 10:34
    Reps 21&15 @115#
    9 Reps @ 135#

  10. Joe says:

    125/135/145/185/185/175/175
    Metcon: 11:20 #115

  11. H2 says:

    Squats: 45/50/55/60/65/55/55 still working on form 🙂
    Metcon: 7:12
    55# PC/ ring rows

  12. Rob H. says:

    Strength
    165/185/225/245/255/225/245
    Metcon
    11:30 @115#

  13. Jay says:

    Strength
    135/155/185/225/255/225/185
    Metcon 8:58 I think
    135# PC
    C2B
    Worked on BMU

  14. Kimberley says:

    Strength
    5@60
    5@75
    3@85
    2@100
    2@105
    10@85 x2

    Metcon 9:01
    53#
    Seated RR

  15. Mark G says:

    Strength
    135,155,185,205,235,215,215

    METCON
    8:18 @ 115#
    KPU

  16. White Blake says:

    Strength- 155/185/225/235/275/235/245

    Metcon- 7:08 rx

  17. Dave says:

    BS 170x10x2
    Metcon 10:12 PC 110, ring row first 2 rounds, then pull ups

  18. slchampine says:

    5 x 155
    5 x 185
    5 x 225
    3 x 245
    2 x 260
    2 x 260
    10 x 230
    10 x 230

    Metcon
    116#
    Regular pullups
    7:07

  19. myheartsathome2015 says:

    20 minutes to complete Back Squats:
    5 reps @ 45-55% of 1 rep max Back Squat (75#)
    5 reps @ 55-65% (85#)
    3 reps @ 65-75% (95#)
    2 reps @ 75-85% (105#)
    2 reps @ 80-90% (115#)
    10 reps @ 70-75% (95#)
    10 reps @ 70-75% DNF

    Metcon
    21-15-9
    Power Clean (135/95) (63#)
    C2B Pull-ups (Ring rows)
    7:45

  20. Bobby says:

    BS:
    5 @ 205 HB
    5 @ 245 HB
    3 @ 285 HB
    2 @ 325 HB
    2 @ 355 LB
    10 @ 300 HB
    10 @ 300 LB

    Metcon: 8:15 – 135# – ring rows

    Extra: crossover symmetry

    Gonna do 100 sit-ups when I get home.

  21. Luke B says:

    Back Squat:
    205/245/285/325/365/300/300

    Metcon:
    7:34 Rx

    3rds
    30 cal bike
    30 Box Jump

    100situps

  22. Kim says:

    @home
    Strength:
    88#/103#/118#/128#/138#/113#/113#
    Metcon:
    11:09
    21’s@83#/15’s&9’s@93#
    I Subbed RR for c2b

  23. Shea says:

    @home
    Back Squats-worked off of 190# 1RM, but on the lower range of %’s
    85/105/125/145/155/135/135 (last set broken 7/3) 👎🏻
    Metcon: 9:53 w/95# PC & chin over bar PU

  24. Matt Z. says:

    Squat percentages-425
    5:59

  25. Sara M. says:

    Mon & Wed I tutor in Brownsville til 6:00. So I miss class start time, but I’m going to try to come in and do some rowing & biking when I get back in town.

    Row: 4rds of 400m w/ 1min rest between
    85 cal (about 8:something)

    Bike: 2 miles
    40 cal (10:39)

    ** Forgot to pack knee brace, so didn’t push as long or hard as I wanted. Which is probably a good thing, so I don’t overdo while my body tries to get back in shape😜 **

  26. Lucas Holland says:

    6 sets of 2fs+4bs @275
    Metcon – 8:25 rx
    B work..
    3 rds of
    30 cal bike
    30 box jumps
    then.
    100 sit ups

  27. Bob says:

    Strength: 155/185/225/265/285/225/225

    Metcon: 8:28 115#, RR

  28. Samuel Day says:

    Back squatted for a 1rm of 215-220 and did all the prescribed reps

    Metcon:
    #105 pc
    Chest to bar pull-ups
    (Pre and post wod soccer practice 😵)

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

    LBBS:
    205/235/275/300/320
    2×10 at 250

    Metcon at 115#
    6:22

    3 peg board climbs

  30. ML Day says:

    Worked up to 175# working slight increase in ankle range

    Metcon
    No idea what time!
    #85 cleans
    Dead hang ish Pull ups (not all chin to bar)

  31. Megan says:

    Worked up to #190 should have done 195# -200# on last set of 2
    Only was able to get one set of 10 in

    8:19 95# with Kipping no c2b shoulder sore didn’t wanna push it 3 no reps made up for those

  32. Cara says:

    Back Squats: Went off a 130# 1 rep – 65/80/90/100/105/95/95

    Metcon: 9:20
    85# Cleans
    chin over bar pull-ups
    Lost some time on the first round of pull-ups running around trying to find a bar. Think I could do this faster next time!

  33. Melanie says:

    Squats
    20 minutes to complete Back Squats:
    5 reps @ 45-55% of 1 rep max Back Squat 70#
    5 reps @ 55-65% 80#
    3 reps @ 65-75% 95#
    2 reps @ 75-85% 110#
    2 reps @ 80-90% 110#
    10 reps @ 70-75% 95#
    10 reps @ 70-75% 95#

    Metcon completed in 19:48
    21-15-9
    Power Clean (65#)
    Ring rows

  34. Jennie says:

    Strength with 530, Metcon with 630
    125
    145
    170
    195
    205
    175×10
    180×10

    7:40 RX’d
    Chest to bars were difficult.

  35. Josie says:

    85
    105
    125 (2 not 3)
    115
    125
    95 (broken 6/4)
    85 (broken 6/4)

    7:41
    33#
    RR

  36. Eli says:

    53
    63
    73
    83
    103
    63
    73

    6:53
    33#
    RR

  37. Brandy says:

    Bs
    65, 85,95,115,125,115

    Metcon
    85# clean and RRs
    7:53

  38. Joshua G says:

    Strength:
    5x 105#
    3x 115#
    3x 125#
    2x 145#
    2x 155#
    10x 140#
    10x 130#

    Metcon:
    9:28, 95#
    Ow.

  39. […] 20 minutes to complete Back Squats 5 reps @ 45-55% 5 reps @ 55-65% 3 reps @ 65-75% 2 reps @ 75-85% 2 reps @ 80-90% 10 reps @ 73-78% 10 reps @ 73-78% Compare to January 11 […]

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