2016 January 25 WOD

Posted: January 25, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Clean or Power Clean
Compare Power Clean to December 15, 2015 and Squat Clean to August 17, 2015

Metcon

EMOMx15
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

Extra

3 rounds of
3 Lean Away Pull-ups
75’ Waiters Walk per arm

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Comments
  1. ML Day says:

    Strength
    #133

    Metcon
    #103 cleans
    Row (ankle) only got 250 rds 1/3 the rest ~ 220
    Tiny band R dips (only got 20 first 2 rds, after that b/w 15-19)

    Skill
    2 rds

  2. bigdolan says:

    Clean 255 10#pr, 275 fail x 3. Last one hit me in chest but I was to chicken to get under it.

    Metcon
    165 pc x 5
    200 run
    Ring dips with band
    3 full rds, only did 10 dips last 2

  3. Shank says:

    Clean – 155#

    Metcon – 95# on cleans
    Used mini band on ring dips 20/20/15/13/10
    200m run

    Extra – 3 full rounds, push away pull ups and waiter walks.

  4. jks says:

    Clean 155#
    Work 45×10+, 95,105,115,125,135,145,155 all x 2
    Metcon 115#, Ran inside, box dips

  5. Kent says:

    P Clean 75/95/125/135/145# / 155-fail (failed at PR tie attempt)

    Metcon 105#, Ran outside, toe assist box dips

  6. Jay says:

    Strength 235# PR failed 245#. I’m happy I have been stuck on 225# for a while.
    Metcon
    PC 165#
    RD 12/10/12/8/10 I used the smallest band the last 3rds
    Extra did 2rds

  7. Groves says:

    Strength- 215 Squat Clean. PR

    METCON: completed all PC @ 155, all 200m in time, scaled ring dips 20/20/10/10/10

    Extra. Ring pull up things and 35# KB

  8. Rob H. says:

    Strength
    Worked up to 205=PR!
    Attempted 225 fail… ran out of time :/
    EMOM
    135# PC
    completed all runs
    Med. Band on dips. 20 reps all rds.
    Extra
    Lean away pulls. 1rd on bar. 2rds on rings
    Waiters walk 20 or 25# kb (the brown one)

  9. Jennie says:

    11:30 WOD
    Decided to do squat cleans today since I’ve only recently tested power cleans.
    200# PR! 25# over my last power clean in December and 35# over my lifetime squat clean PR.

    145# x5
    Runs all :45
    10 GHD’s for dips

    Extra later.

  10. H2 says:

    Strength: 65/75/80/80/85f/85f
    Metcon: 5xpc @55#(shldve used heavier!!!) 😕
    Run 200m
    Box dips (45 sec of work except last rd) 25/21/16/14/17

  11. Jesse G says:

    Strength: up to 185 PC, failed a couple at 205. Out of sync today

    Metcon:
    135 PC
    200m run: ranged from :43 to :53
    Strict RD – 13/11/10/7/12 – 53 total

    Extra: 2 rounds with 20 lb KB, pull-ups on bar

  12. Wilks says:

    Strength:
    1RM PC – 215/failed 225
    Metcon:
    PCx5 – 160#
    Run 200m
    RD – 20/15/15/15/20 (last five were sketchy)

  13. Mark G says:

    Strength
    165 squat clean
    175 power clean

    METCON
    135 PC X 5
    200m run 45-47 secs each
    20 sit-ups

    Did extra

  14. Kimberley says:

    Squat clean
    65/70/75/80/85/90 (prev PC pr)/95 (tried2 or 3) finally got it!! Woohoo!! And yes, screaming does help!

    Emom
    65# PC
    Run/all rest rows, around 200M each
    Dips from box
    It was hard to get all the work done in each minute!

  15. Dave says:

    PC 195 PR !

  16. Lucas Holland says:

    A.M.
    4 sets of 2fs + 4bs @205
    P.M.
    Squat Clean – 285 Pr!!!! 300fff very soon tho
    Emom ×15
    Clean @185
    200m run
    ring dips – 20/20/20/12/15
    Extra – deadlifts
    300×6/350×5/395×4/440×1/500×1pr!!
    Birthday PR’s!!!!!
    Thanks for all the Birthday wishes guys I really appreciate it!

  17. jkb says:

    Strength: PC worked up to new 1rm 103 PR! (Previous pr 95)…didn’t squat these.

    EMOM x15
    5 PC @73lb…did these in approx 30 sec
    Run 200….all runs took right at 1min..last 2 were 1:09ish
    15 bench dips…done by 50 sec mark

    Extra: 3 rnds of
    75′ waiters carry 15lb
    2 slow neg pull ups, reverse grip

  18. myheartsathome2015 says:

    Strength
    Power Clean w/Squat PR 113

    EMOMx15
    Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM – 73# (65%)
    Minute 2 – 200 Meter Run (Rowed for :50)
    Minute 3 – 20 Ring Dips (Box dips; push-ups on 4th round)

  19. Tanya says:

    SC 135#, match previous 1RM

    95# PC
    200m runs
    20 box dips x5 rds

    25# waiter walks 3rds
    Lean away PU–4-5 from rings during early classes. 2 x 3 on bar tonight

  20. Blake says:

    Strength- worked up to 265 which was 10# better than last time

    Metcon- 185# cleans and 20/20/20/15/15 on ring dips

    Extra- Dead lifts 6@300 5@350 4@395 1@440

  21. Nichole Dyer says:

    85# PR by #20.. done 2 times. Attempted 90# and failed 3 times. Each time I got closer.
    EMOM15
    Power cleans#65
    200 m run
    Box dips-15,12,10,10,19

    No time for extra work. Had to go to work😩

  22. Matt Z. says:

    265, 285 for several fails – needs work
    205 for EMOM
    Did extra work

  23. Joe Edwards says:

    180# PR
    EMOM 15
    Power Clean #135
    200M run
    Box dips 20, 20, 20, 20, 20
    Extra 3 waiter walks
    3X3 PULL-UPS green band

  24. Bob says:

    Strength: 185 clean, 5#pr
    Metcon: 135# cleans,
    ring dips-20/15/10/10/15
    Extra: complete

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

    Squat cleans:
    Worked up to 265#
    Pulled under 275 strong and fell to one knee. Stabilized and rotated to get my foot under me and tried to stand it up but was bottomed out.
    Pulled under 285 and fell forward to both knees. Rotated back and forth to regain my footing and again failed to stand it up. Did all that just out of spite for the barbell.

    Adjusted my metcon for coaching duties.

    10 min EMOM
    Even: 5 power cleans at 185#
    Odd: 20 ring dips

    12 min EMOM
    1: 3 front squats at 195#
    2: 20 push ups
    3: 15 hip extensions on GHD

    • Patrick M says:

      Strength Worked on squat cleans
      175 pr

      Metcon
      115 pc
      Started with ring dips then went to box dips
      200 meters 45 to 47 times

  26. Marcia Jo says:

    Strength: 125# squat clean, not a PR but Couldn’t even get 125 last time we did these so I’m happy with it

    Metcon: did it
    85# PCs
    Ran
    Only got 32 ring dips in the band total. Found it hard to breathe during this minute 🙂

    Extra: did it
    Attempted pull-ups in the band, with lean aways
    Black KB for the first one, white KB for the second 2

  27. Megan says:

    No pR tried working on sticking my squat instead of bottoming out

    Metcon :
    130# power cleans
    All runs
    20 sit-ups subbed for dips ( still scaling for shoulder )

  28. Joshua G says:

    Power cleans:
    180# (PR!)
    Form wasn’t quite what I’d like it to be, but I still got it up there.

    EMOM:
    Power cleans @ 130#
    200m run
    Box dips (think it was a 20″), 20 every time

  29. slchampine says:

    Squat Clean: 195# tied PR, failed 205#

    Metcon
    135# PC
    200m
    20 pushups

  30. Patrick M says:

    Did the extra

  31. Cara says:

    Strength: 125# – FINALLY a 5# pr – pulled 130 to my chest, but couldn’t get my elbows all the way under

    Metcon:
    85# cleans all unbroken
    Runs
    Bench dips- 20/15/15/15/16

  32. Haley M says:

    Strength
    100# — 10#PR!

    EMOM
    75#
    First 2 runs were under the min mark. 3-4 were about 10sec into the dips and round 5 was about 20 sec past the min mark. All 200m though.
    Box dips 20/20/20/20/20

    Didn’t have time to do extra work.. Had to go back to work and save lives.

  33. Shea says:

    125# PC (shoulda tried some SC’s)
    Metcon w/90#
    200m run & negatives/toe assist RD’s
    Extra done

  34. Melanie says:

    trength
    20 minutes to find 1 rep max Clean or Power Clean
    Compare Power Clean to August 17, 2015 was 105 and today was 108

    Metcon
    EMOMx15
    Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM 73#
    Minute 2 – 200 Meter Run first round then moved to rowing
    Minute 3 – 10-13 push ups first 3 rounds then 20 sit-ups
    (modify ring dips to number that can be performed in 45 seconds or less)

  35. Kim says:

    @home Metcon only
    88# power cleans
    Row
    Ring dips with small band. No rebound at bottom.

  36. bbevis says:

    Power Clean 1 rep max: 95# (pr10#)
    EMOM
    Clean 70#
    Run
    Ring Dips with green band

    15# waiters walk

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