2016 February 12 WOD

Posted: February 12, 2016 in Uncategorized
Strength

20 minutes to complete Back Squats
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ 90%
Set 8 – 1 rep @ 90%

Metcon

3 RFT
Row 500 Meters
10 Hang Squat Cleans (155/105)
10 Alternating Front-Racked Reverse Lunges (155/105)

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Comments
  1. jduse3 says:

    Strength
    Followed the percentages for a 205 max. Last three sets at 195
    Metcon
    16:38 using 85#
    Glad to be back and healthy!

  2. jks says:

    BS 135/155/175/185/195/205/195/195
    Metcon 21:07 95# 1st 10+2 reps then 75#
    Reverse Lunges kick my butt both mentally and physically

  3. Tim C says:

    BS: 155/185/215/235/265/285/265/265

    Metcon: 14:50
    Squat Clean 115#
    Rev Lunges 95#

  4. Justin Harrison says:

    BS 185/225/255/295/315/325/315…ran out of time for last set

    Metcon- 14:35 Rx

  5. Rob H. says:

    Strength
    225/265/295/345/355/365 fail(****)
    Run out of time
    Metcon
    13:40 w/105 #. assault bike in place of rower

  6. Dave says:

    BS 135 – 225
    Metcon 15:53 95 bar, last 2 rounds no weight during reverse lunges

  7. H2 says:

    Strength: 45/55/65/75/85/95/90/95
    Metcon: 14:20
    400m runs/55# HPC& reverse lunges

  8. Patrick M says:

    Back squats 135,155,175,205,215,225,215,215

    Metcon
    Rowed 500m
    105# hang squat cleans
    105# reverse lunges
    18:19

  9. Bobby says:

    BS:
    5 @ 205#
    5 @ 255#
    3 @ 295#
    2 @ 325#
    2 @ 345#
    1 @ 365# 3 sec pause at bottom
    2 @ 345# 2 sec pauses
    1 @ 345# 5 sec pause
    1 @ 405#!! a 30# PR

    Metcon: 17:20 Rx
    HC – 6/3/1 – 6/3/1 – 6/4
    RL – 5/5 – 5/5 – legs destroyed on last set! Like they was done fer!

    Extra: curls – crossover symmetry – shoulder mobility

  10. Kimberley says:

    5@70
    5@80
    3@95
    2@105
    2@110
    1@115
    1@110
    (Just noticed I missed a set)

    Metcon 17:54
    55# HSC/ lunges

  11. Wilks says:

    Strength:
    5@155
    5@190
    3@230
    2@260
    2@275
    1@290
    2@275
    1@275
    Metcon: 14:30rx

  12. Matt Z. says:

    235,275,315,365,385,405 shallow,385,385
    Need to work descent motion.
    11:57 – too much recovery round 3

  13. Lucas Holland says:

    Back Squat
    5@235
    5@275
    3@320
    2@365
    2@385
    1@405
    2@385

    Metcon – 13:59 rx

  14. Luke B says:

    Strength:
    226/275/315/345/365/385/405/385

    Metcon: 13:58 Rx

    CURLS!!

  15. Bob says:

    Strength:
    185 x 5
    210 x 5
    245 x 3
    275 x 2
    295 x 2
    310 x 1
    295 x 2
    310 x 1
    Metcon: 20:55 115# switched to back rack lunges due to wrist discomfort

  16. Bryce says:

    BS 135 – 225 PR*. Need to work on getting deeper
    Metcon 21:22 95# bar
    Felt like death

  17. Samuel day says:

    Good to be back from the flu!!! 🙂
    No strength work (at home)

    Metcon:
    10 burpees instead of row
    For the first round 115 on hang squat cleans and reverse lunges and then dropped to 100.

  18. Sara M. says:

    Strength
    20 minute Back Squats (off of 150 1-rep max)
    Set 1 – 5 reps @ 85#
    Set 2 – 5 reps @ 100#
    Set 3 – 3 reps @ 115#
    Set 4 – 2 reps @ 125# (miscalculated weights😜 Was supposed to be 130# so did this round over at 130)
    Set 5 – 2 reps @ 135#
    Set 6 – 1 rep @ 145#
    Set 7 – 2 reps @ 135#
    Set 8 – 1 rep @ 135#

    Metcon
    3 RFT
    Row 500 Meters
    10 Hang Squat Cleans (55#)
    10 Alternating Front-Racked Reverse Lunges (55#)
    15:54

    D. E. A. D. 💀😲

  19. Jennie says:

    630 class
    Did strength based off of 250 as 1 rep max
    Finished feeling good so increased to 263, 275 and 290 for a 40#PR.

    No metcon.

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

    5 @185
    5 @225
    3 @255
    2 @285
    2 @305
    1 @355
    2 @305
    1 @305

    Metcon:
    13:47
    0.5 mi bike
    135#

  21. slchampine says:

    5@ 175
    5@205
    3@235
    2@290
    1@315
    1@335 PR
    1@345 PR (wont be there Mon for test day)

    METCON
    ROW 500
    10 HSC
    10 reverse lunge
    135#
    16:07

  22. missychamp2016 says:

    20 minutes to complete Back Squats
    Set 1 – 5 reps @ 55%. 90
    Set 2 – 5 reps @ 65%. 105
    Set 3 – 3 reps @ 75%. 120
    Set 4 – 2 reps @ 85%. 135
    Set 5 – 2 reps @ 90%. 145
    Set 6 – 1 rep @ 95%. 152
    Set 7 – 2 reps @ 90%. 145
    Set 8 – 1 rep @ 90%. 145

    I’m ready for a new PR on Monday!

    Metcon
    3 RFT
    Row 500 Meters
    10 Hang Squat Cleans (155/105) (33#)
    10 Alternating Front-Racked Reverse Lunges (155/105). (33#) (Back racked)
    19:23

  23. Tanya says:

    103/123/143/158/168/175/173/173

    13:42
    Runs
    83#
    lacked focus today & did all cleans from the floor instead of hang–duh

  24. Carrie says:

    85/100/115/130/140/145/140/140

    Metcon – 20:31
    Row 500 meters
    45 # HSC
    First 4 reverse lunges with 45 # bar then had to lose the weight on those.

  25. bbevis says:

    5@ 70
    5@ 80
    3@ 95
    2@ 105
    2@ 115
    1@ 120
    1@ 130 PR

    METCON
    Run 400
    10 HSC #65
    10 reverse lunge #65
    17:40

  26. Shea says:

    strength: back squats: 105/115/135/155/160/170/160/165
    metcon: 13:56 w/80# (may need to go 85# next time)

  27. Melanie says:

    Strength
    20 minutes to complete Back Squats
    Set 1 – 5 reps @ 55% 75
    Set 2 – 5 reps @ 65% 85
    Set 3 – 3 reps @ 75% 100
    Set 4 – 2 reps @ 85% 115
    Set 5 – 2 reps @ 90% 120
    Set 6 – 1 rep @ 95% 130
    Set 7 – 2 reps @ 90% 120
    Set 8 – 1 rep @ 90% 120

    Metcon
    3 RFT
    Row 500 Meters
    10 Hang Squat Cleans (75)
    10 Alternating Front-Racked Reverse Lunges (65) alternating between weighted and non weighted

  28. Patrick M says:

    Strength
    135,155,175,205,215,225,215,215
    Metcon
    18:19 115#

  29. Cara says:

    BS: 75/85/95/105/110/115/110/110

    Metcon: 16:50
    85#

  30. Kim says:

    Strength 85#/100#/115#/130#/135#/145#/135#/135
    Metcon:
    2/17/16 @home
    16:32
    Ran 400m/73#

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