2016 February 4 WOD

Posted: February 4, 2016 in Uncategorized
Strength

20 minutes to complete Back Squats:
Set 1 – 5 reps @ 45-55%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%
Set 6 – 5 reps @ 80-85%
Set 7 – 5 reps @ 80-85%

Metcon

Two sets of:
AMRAP 3:
10 Ground to Overhead (95/65)
10 Overhead Squats
10 Burpees
Rest 3 minutes between sets. Start the second set where you left off when time ran out on the first.

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Comments
  1. bigdolan says:

    225×5, 225×5, 275×5, 315×3, 375×2, 385×2, 325×5

    Metcon 92 Rx

  2. Samuel Day says:

    Strength:
    Back squat with the way it told you to with a 1rm of about 235-240

    Metcon:
    First time got 1 + 5 with 95
    Second time got 1 + 10 + 7 with 75

  3. Jesse G says:

    HBBS: 135/155/175/195/215/195/195

    Metcon: 2+6 Rx

  4. jks says:

    BS 135/155/175/195/205/195195
    Metcon 2+10+8 65#
    Rnd 1 1+10+1 Rnd 2 1+7

  5. Patrick M says:

    30 cal row warm up
    Strength back squat
    5×115, 5×135, 3×165, 2×185, 2×205,5×200, 5×200
    Metcon
    2+3 @75

  6. Nichole Dyer says:

    70,80,95,110,120,115,115
    Amrap
    2+9
    #55 GTO
    #22 OHS working on stability
    Burpees

  7. Wilks says:

    BS – 155/190/230/250/290/280/280
    Metcon: 3+1rx

  8. Rob H. says:

    Strength
    Worked off of 380 max. Thought I was working off 405 :/
    205/225/275/300/315/300/300

    AMRAP
    65#
    2+10+10
    OHS….humbling

  9. H2 says:

    Strength: 55/60/70/75/85/80/80

    Metcon: 2+9 (55# G2O & 45# OHS)

  10. ML Day says:

    Strength
    Did rep scheme working off 215# 1RM

    Metcon
    3+10+10+6
    Rx weight

  11. The Nature Boy says:

    Back Squat:
    225/245/275/315/335/370/315

    Metcon: 3+10+4

    Worked on Strict MU

    Worked up to a 1RM Cluster (clean into a thruster) – 250

  12. Blake says:

    Strength- 225/245/275/295/315/275/275

    Metcon- 2+10+10+3

  13. Shank says:

    Strength- 115/135/155/180/205/155×8/135×10

    Metcon – 3+3 65#

  14. Lucas Holland says:

    Team Shotgun on the row warm up
    #killedit

    Finished up my squat program tonight
    1 rm Back Squat 425# 65#pr!!!
    light weight baby!!!

    Metcon – 3+10 rx
    Worked on mu 4×10 in the mu thing
    Then some clusters

  15. jkb says:

    Strength: BS 65/75/85/95/105/105/105
    …worked off old 1rm 133#…haven’t tested it since summer…surely it’s gone up…

    3min AMRAP x2: 2+4
    10 G2O @53
    10 OHS @15
    10 burpees

  16. Melanie says:

    Strength
    20 minutes to complete Back Squats:
    Set 1 – 5 reps @ 45-55% -70
    Set 2 – 5 reps @ 55-65% – 80
    Set 3 – 3 reps @ 65-75% – 95
    Set 4 – 2 reps @ 75-85% – 105
    Set 5 – 2 reps @ 80-90% – 110
    Set 6 – 5 reps @ 80-85% – 115
    Set 7 – 5 reps @ 80-85% – 110

    Metcon
    Two sets of:
    AMRAP 3: completed 54 reps total
    10 Ground to Overhead (65)
    10 Front Squats
    10 Burpees

  17. Shea says:

    Back Squats with sweet Jessica!
    105/115/135/150/160/145/150 (all LBBS for me)
    Metcon: 3+1 Rx

  18. bbevis says:

    Front Squat:
    75/75/85/95/105/110/115 (go higher next time)

    Metcon: 2+4
    55# Ground to Overhead
    33# Overhead squats (go 45 next time)

  19. Carrie says:

    Back Squats
    75/90/105/120/135/120/120

    Metcon – 1+10+10+6
    55# Ground to Overhead
    PVC Overhead Squats

  20. Sara M. says:

    Team Warm up:
    200m row x 2
    3 PVC pipe OHS form practice (2 sets of 5)

    Strength
    20 minutes to complete Back Squats
    *based on 1 rep max of 150*
    75×5/90×5/105×3/120×2/135×2/120×5/120×5

    Metcon
    Two sets of:
    AMRAP 3:
    10 Ground to Overhead (55)
    10 Overhead Squats (33)
    10 Burpees

    2+5

  21. LA says:

    Metcon
    4+2

  22. myheartsathome2015 says:

    Thanks, Megan, for squatting with me today!

    20 minutes to complete Back Squats:
    Set 1 – 5 reps @ 45-55% 88#
    Set 2 – 5 reps @ 55-65% 105#
    Set 3 – 3 reps @ 65-75% 120#
    Set 4 – 2 reps @ 75-85% 135#
    Set 5 – 2 reps @ 80-90% 145#
    Set 6 – 5 reps @ 80-85% 130#
    Set 7 – 5 reps @ 80-85% 135#

    Aerobic AMRAP 20:00
    5 Ground to Overhead (33)
    5 Overhead Squats
    10 Burpees
    5 GTO
    5 OHS
    10 Box Steps
    4Rds
    Rowed 10:00

  23. Nik says:

    Strength
    115, 135, 155, 175, 185, 175, 175
    Metcon
    2+7 #65

  24. Justin Harrison says:

    BS- 5@185
    5@225
    3@255
    2@275
    2@295
    5@275
    5@285

  25. Bobby says:

    BS the following day: 205/245/295/325/345/315/315

  26. Kim says:

    @home
    Strength only
    88#/98#/118#/133#/143#/133#/133#

  27. Jennie says:

    Made these up a day later before the WOD

    123×5
    153×5
    173×3
    203×2
    213×2
    208×5 PR
    213×5 PR

  28. Cara says:

    Strength: 75/90/100/110/120/115/didn’t do last round – really need to work on mobility

    Metcon: 2+10
    65# C&J
    45# OHS

  29. Tanya says:

    103×5
    113×5
    123×3
    153×2
    163×2
    153×5 twice

    Worked off 185# 1 RM
    Done Sunday 2/7

  30. Joy says:

    Back Squats:
    5@35
    5@45
    3@55
    2@65
    2@70
    5@70
    5@75

    AMRAP 3: 2rds+2
    10 Ground to Overhead: 55#
    10 Overhead Squats: subbed FS
    10 Burpees

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