2016 January 29 WOD

Posted: January 29, 2016 in Uncategorized
Strength/Skill

15 minutes to complete 5 sets of:
Snatch + 3 Overhead Squats

Metcon

3 RFT
15 Strict Handstand Push-Ups
20 Alternating Front Rack Reverse Lunges (135/95)

Extra

Tabatax8* Hollow Rocks/Holds
*20 seconds work, 10 seconds rest for 8 rounds

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Comments
  1. Seth says:

    75/85/95/95/105 – worked control
    Metcon: 95# 6:53

  2. Samuel Day says:

    Strength:
    Up to 95-105 working on form.

    Metcon:
    105 on the lunges and got about 5 hspu and then just worked on slow decent.

  3. ML Day says:

    Strength
    53/53/63/63/73/83
    2 sets of each
    All snatch/squat except last which was power snatch

    Metcon
    9:14
    HSPU at only got half depth first 2rds, then Lsit with #25dbs
    73# reverse walking lunge light with focus on ankle stability

    Attempted hollow rocks

  4. Kimberley says:

    Strength
    Snatch + OHS
    33/40/45/45/50 (I think that’s a pr for OHS)

    Metcon 13:10
    15# DP presses
    Reverse lunges- 55# first round/50# other rounds- these were HORRIBLE!

  5. Groves says:

    Strength: 95/135/155/155/175pr (I think)

    METCON: 16:26
    1/2 strict 1/2 kipped
    Front squats. Shoulda scaled the weight.

    Post wod donut. RX

  6. Rob H. says:

    Strength/skill
    Worked on form didn’t go for weight. 65#
    Metcon =15:36
    HSPU= attempted every one.
    Shoulder mobility stinks.
    95# reverse lunges
    Extra
    I did it. Wasn’t Pretty.
    Today was humbling. But that’s why I go to develop skills I don’t have.

  7. Dave says:

    Strength 65 – 95
    Metcon 10:28 RL 75# bar, sitting DB press 25#

  8. Kim says:

    Strength
    55#/55#/60#/65#/70#PR/75#f
    Metcon
    10:34 started 1min after clock started
    Kipping hspu to 1abmat/65#Quadhurt
    Extra: funny

  9. The Nature Boy says:

    5 Sets Snatch + 3OHS:
    135/155/175/185/205/225

    Metcon: 9:04 Rx

    Dysfunctional Friday – CURLS!! Woooo!!

  10. Nik says:

    Strength
    75, 85, 95, 85, 85
    Metcon
    9:25
    #45 Shoulder Press
    No weight rear lunges

  11. Marcia Jo says:

    Strength/Skill: 55/55/65/65/75

    Metcon: either 14:17 or 14:53. I can remember 😂
    Pike push-ups I think they’re called? Towards the end they barely even qualified
    75# lunges

  12. Cara says:

    Strength: Did Clean + 3 FS
    Worked up to 100# – ended up doing 8 sets I think working up to this.

    Never do overhead squats because my shoulders/ankle flexibility don’t really allow it, but I thought I’d try the Snatch + OHS complex for the hell of it and got two full rounds at 65#!! Don’t think I’ve ever OHS even 45# well!

    Metcon: 12:00
    A frames
    75# lunges

  13. Jennie says:

    Made up Wednesdays squats before coaching 430, today’s wod at 530 after 2.5 days of rest.

    First time in FIVE YEARS doing squat snatches.
    45/63/63/73/73 – SS+3 OHS

    Metcon – 9:56
    Strict HSPU/25# DB Seated Press
    5/10, 2/13, 0/15 (hoped for more RX’d but lunges wore my shoulders out)
    85# lunges, should have done 95

  14. Matt Z. says:

    95,135,155,175,175,185,185 – much technique work needed.
    13:13
    Last 15 HSPUs in singles.
    Hollow rock tabata.

  15. Lucas Holland says:

    Snatchs + 3 OHS
    95/115/135/155/175/185
    205×1pr!/215×1PR!!!
    Metcon – 11:52
    135# reverse lungs
    10hspu 1st rd then went A framed hspu for the rest.
    Then
    Blueberry Donuts!! Thanks Jennie

  16. Blake says:

    Strength- 95/95/115/115/135ff really got to work on OHS

    Metcon- 15:46 rx

  17. Patrick M says:

    Strength
    65-95 squat snatch x3 squats
    Metcon
    Kipping hand stand push ups
    115 # reverse walking lunges
    16:44

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

    Split snatch + 3 split squats
    Worked up to 160#

    Metcon:
    8:44 rx’d

  19. Shea says:

    PS +3 OHS–65/70/75/80/80
    Metcon: 8:something
    20# L-seated db press and 80# lunges

  20. myheartsathome2015 says:

    15 minutes to complete 5 sets of:
    Snatch + 3 Overhead Squats (45#)

    Aerobic
    AMRAP 8:00
    3 X 30 sec. Strict Handstand Holds
    10 Alternating Front Rack Reverse Lunges (45#)
    3 Rds
    Rowed 20:00

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