2016 January 22 WOD

Posted: January 22, 2016 in Uncategorized
Strength

15 minutes to complete:
6×2 Front Squat
Compare to January 14, 2016

Metcon

AMRAP 6
3 Hang Power Cleans (135/95)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell

Extra

3×10 Single Arm Dumbbell Rows/arm with 2 second descent

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Comments
  1. Kim says:

    Otw, roads are good my way.

  2. Kent says:

    FS 75/105/125/145/145/165

    WOD: 68
    75# Hpc

    Extra: debt 25#
    Post: 60 sit-ups as 30/15/15

    Snow – Smmow!

  3. Shank says:

    Front squat – 135/145/155/155/155

    WOD – 65 95#

    Rows – 35#/45#/50#

    Stunk it up today!

  4. Tim C says:

    FS: 155/185/185/205/225/235

    AMRAP: 65 Rx
    Extra: 40# DB

  5. Rachael says:

    FS: 175# across. Paused a few seconds at the bottom of each. I couldn’t get warmed up enough to go heavier.
    Metcon: 93 reps (completed the round with 15 reps + 3 hpc)

  6. Justin Harrison says:

    Through rounds of 15= 90 reps total Rx

  7. Wilks says:

    FS – 155/185/225/245/255/275x1pr!

    Metcon: 76 reps rx

  8. Blake says:

    Strength- 185/225/245/275/300

    Metcon-88 rx

  9. Rob H. says:

    Strength
    FS 185 205. 205. 225. 225. 235* PR

    METCON/AMRAP
    95#/80 reps

    After WOD
    Worked on snatch form and core

  10. slchampine says:

    135/185/225/225/255/255

    Metcon
    #125
    89 reps

  11. Kimberley says:

    FS
    65/75/85/95/95/95

    Amrap 56 reps
    55# HPC
    9 rounds + 12 HPC+ 8 burpees

    Extra ✔️
    15# DB

  12. Mark G says:

    Strength
    135,185,205,205,215,215

    METCON
    70 reps
    115#

    Extra
    @50#

  13. Luke B says:

    Front Squat:
    135/225/245/275/295/305/317 for 1 failed on 2nd

    Metcon: 91 Rx

    Rows with 100’s

  14. Jennie says:

    5:30 WOD

    135/155/175/185/195/205
    Time to test my 1 rep again

    88 reps RX’d

    Extra with 25#

    Feeling pretty beat up after yesterday’s fight.

  15. Lucas Holland says:

    Morning
    5 min emom
    5 squat snatchs @135
    Then
    4rds of 50 cals on the bike w/ 3 min rest between sets

    Afternoon
    Front Squat
    135/225/245/275/295/305/315
    Amrap – 77 rx
    Extra
    3rds db rows @100 and ring pu ×10

  16. Sara M. says:

    Couples Date Night Class❤️😉

    Strength
    Worked up to 105

    Metcon
    85 reps @ 55#
    12 rounds + 15 HPC + 10 Burpees

    YAY BURPEES!!🙌😲

  17. Samuel Day says:

    Strength:
    Worked on power cleans up to 145 (pr)

    Metcon: (Did at home)
    84 reps at either 115 or 120
    Last 15 hang power cleans were normal power cleans

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

    Active rest day.

    2+ miles hike in the snow with 35# total load.

    WOD:
    Gymnastic subs for metcon.
    AMRAP 6
    3 strict muscle ups in harness
    3 strict hspu
    +3 each following set.
    66 reps

    3×10
    Dumbell rows 100#
    Ring push ups

  19. Nik says:

    Strength
    Finished w/ #195
    Metcon
    145 w/#95
    Extra
    #35 db

  20. Shea says:

    FS-so frustrating for me: 105/125/135/135/135(2 singles)/135×1 & 125×1 to see if I could avoid losing my T-spine
    Metcon: 69 @85#
    Extra w/30#

  21. Bryce says:

    Strength
    Worked up to 195

    Metcon
    Through the 12 rounds 95#

  22. Megan says:

    125/ 135/145/155/165/165

    Metcon 88 reps
    Some hang cleans prob questionable standing up to full extension

    Had to pull up my fun pants and tucked shirt a million times for prob a combine of 1 min during this whole workout ughhh could have got more reps

  23. myheartsathome2015 says:

    15 minutes to complete:
    6×2 Front Squat
    85/105/115/115/125/135 PR!

    Metcon
    AMRAP 6 (27reps)
    3 Hang Power Cleans (135/95) (63)
    3 Burpees Over the Barbell
    6 Hang Power Cleans
    6 Burpees Over the Barbell
    9 Hang Power Cleans
    9 Burpees Over the Barbell
    12 Hang Power Cleans
    12 Burpees Over the Barbell

  24. Cara says:

    Strength: Worked up to 130#, but failed on 2nd rep

    Metcon: 66 reps @ 80#

  25. […] 8×3 Front Squat *Attempt to do 3 reps at the some of the same loads you used for 2 reps on January 22 […]

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