2016 January 18 WOD

Posted: January 18, 2016 in Uncategorized
Strength/Skill

15 minutes to complete
6×1 Snatch Balance

Metcon

AMRAP 10
5 Shoulder to Overhead (155/105)
10 Box Jumps (24/20)
15 Kettlebell Swings (53/35)

Extra

3 rounds not for time of:
5 Ring Rows with 5 second descent
75’ Waiter’s Walk per arm (KB bottom up)

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Comments
  1. bigdolan says:

    First day back! Ready to get busy

  2. jks says:

    SB Work warm up w 45 then 65/65/75/75/85/85/90
    Metcon 4 + 5 + 10 + 8
    90# PP / 20″ Bx Stps / 45# KB

  3. Wilks says:

    Snatch balance:
    Light weight – focused on technique

    Metcon: 5+2rx

  4. Kent says:

    Strength: worked PVC on form

    Metcon 6 rounds.
    StO: 63#
    Box Steps “18
    Kb -yellow

    Post: 5 RR’s x 3, 5 sec descent.

    18 degrees at 5:00 a.m.! Brrr!

  5. Tanya says:

    53/63/73/83 2-3 OHS & 2 SB at each. Tried to elevate bar minimally before pushing/pulling under. 93f @ SB

    6+5+10+8
    83#
    20″ steps, no quickness today for jumps
    35# kb

    20# waiter walks

    Muscle fatigue early today, I guess left over from Sat WOD.

  6. Nik says:

    5+5
    #85 sto
    20″ box j. 2 reg, 2 step up
    #35 kb

  7. slchampine says:

    6×1@65#

    Metcon:
    4+2 rx
    Should have gone with 135#

  8. Groves says:

    Snatch Balance: 115/135/145/155/185/205!

    METCON: 5 full rounds. RX

    Extra: complete with 25# kb

  9. H2 says:

    Snatch balance: 40#
    Metcon: 4+5+10+12
    65# (started from ground rd1&2/ rest I took from rack) 16″ box (jumps rd1) 30# kb (all unbroken)

    Extra work done

  10. Jay says:

    Strength/Skill worked on some stuff
    Metcon 5+5
    155# STO
    25′ Step-ups
    53# KBS
    Only had time for the 3rds of ring row work.

  11. Rachael says:

    Strength:worked up to 135#
    Metcon: 7 + 5+ 3

  12. MLDay says:

    Mainly just snatch up to #90

    Metcon
    Subbed 15 burpees for BJ (ankle)
    93# s2o
    35# kbs

    4+5+15+3

  13. Samuel Day says:

    Strength:
    Worked up to either 95 or 105 on the snatch balance. Haven’t ever done this before so worked on form.

    Metcon:
    95 in the shoulder to overhead
    24″ box
    45 kb

    Didn’t have time to do the extra work, had to go pick up brother.

  14. Shea says:

    Strength/Skill:
    Snatch Balance: worked up to 100#
    Metcon: 4+5+10
    105# SJ’s
    20″ box jumps
    35# KB
    Extra x 2 rounds

  15. Kimberley says:

    Snatch balance
    Worked on form with 22#, 33#

    Amrap 5+5+10
    55# S2O
    15″ box step
    25# KBS

    Extra ✔️

  16. Mark G says:

    Worked on snatch balance with the bar

    METCON
    5+5+10+12
    125# S2O
    24″ box
    50# KB

    Extra
    25# waiter carry
    Ring rows with 5 sec

  17. Sara M. says:

    ** Right Tricep/elbow has been really tender the last 3 days. (Last Tues/Thurs killed my arms… Weakling😜) Finally feeling better today, but decided it was best to stay light to not irritate it yet. **

    Strength/Skill
    6×1 Snatch Balance
    Worked up to 40#

    Metcon
    AMRAP 10
    5 Shoulder to Overhead (33#)
    10 Box Jumps/Step-ups (20″)
    15 Kettlebell Swings (unbroken all rds – 25#)
    6+5+2

    Post-WOD
    Ragnar Relay Training
    20 min tempo run
    10 min cool down walk

  18. Blake says:

    Strength- 95/95/95/95/95/45/45 really need to work on this

    Metcon- 5+5+10 rx

    Extra completed

  19. Nichole Dyer says:

    Snatch balance
    33 & 35.. Worked on technique and holding core in and dropping under the bar.
    Amrap10
    4+5
    #65
    20 inch box jumps
    #30 kbs
    Extra
    Ring decent
    #15 waiters

  20. jkb says:

    Snatch balance 6×1 …worked up to a comfortable 53

    Metcon: AMRAP 10 of
    5 shoulder 2OH @63 (worst part!)
    10 BJ @18
    15 KB @30
    ….completed 4 rnds+ 5+ 5

    Extra: 3 rnds
    5 RR’s w/ 5sec decent
    75′ waiter carry per arm used4kg KB

  21. Brandy says:

    Snatch Balance
    55/65/75×6/85/95/105

    Metcon
    6 rds… 85#/35#

    Extra
    20# waiter walks … Ouch my neck

  22. Kim says:

    Strength -did Thursdays FS 6×2
    85#/95#/105#/110#/115#/105#
    Metcon:
    5+5+10+3
    60#S2O/20″BJ×3rds,BS×2/35#kbs
    Extra with 12#kb

  23. Lucas Holland says:

    6 sets of 2fs + 4bs @285
    Amrap – 5+21 rx
    SB – 95/115×2/135×2/155×2/185

    10 rds rest 1 min b/ rds
    10 cal bike
    10 cal row

  24. Melanie says:

    Strength/Skill
    15 minutes to complete
    6×1 Snatch Balance practiced with 22lbs bar and 33 lbs bar

    Metcon
    AMRAP 10 completed 6 rounds
    5 Shoulder to Overhead (65)
    10 Box Jumps (16)
    15 Kettlebell Swings (25)

    Extra
    3 rounds not for time of:
    5 Ring Rows with 5 second descent
    75’ Waiter’s Walk per arm (KB bottom up)

  25. Luke B says:

    Snatch Balance:
    Worked up to a single @ 245. Did 3sets of doubles @225. 225 felt solid 245 sketchy

    AMRAP – 6 +8 Rx

    3×10 Deadlift:
    225/250/275
    1×5 315
    All done slow and double over hand.

  26. Haley G M says:

    Snatch balance worked up to 63. That felt easy but 73 can down right on the top of my head. 👎🏼

    Metcon: 4+5; 20in box, 35# KB, 70# S2O

    Didn’t do the extra work bc my head hurt like a biotch.

  27. acorn says:

    Snatch balance – worked up to 53 lbs
    Met con – 4 full rounds + 5 S2O + 9 box jumps

  28. Cara says:

    No strength. Shoulders are still achy.

    Metcon: 5+5+10+5

    80# S2O – second round broken 3/2, all other rounds unbroken
    24″ box steps – unbroken
    35# KBS – unbroken

  29. Jennie says:

    Had to coach all night so no wod.
    Worked on muscle ups, getting smoother.
    4 good and 1 fail

  30. bbevis says:

    Snatch practice with 45# bar, need to work on dip drive timing

    AMRAP 10m
    5+5+10+11
    5 S2OH 53#
    10 Box stp ups
    15 KBS 20#

  31. Joshua G says:

    Strength:
    First time to do snatch balance, so went fairly light and focused on form. Worked with Josh—I think we did 75#. Got the form down fairly well by the end; however, my right knee did not like what I was doing and kept getting a fairly sharp pain in it. I think it was just my form though, as I changed things throughout the workout and my knee hurt less.

    Metcon:
    5 + 5 + 10 + 9
    90# STO, 20″ box (I think…), 35# KB

  32. myheartsathome2015 says:

    15 minutes to complete
    6×1 Snatch Balance
    33/53/63/68

    Metcon
    AMRAP 10 4 rounds
    5 Shoulder to Overhead (155/105) (88/88/88/83)
    10 Box Jumps (24/20) (16″)
    15 Kettlebell Swings (53/35) (25)

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