2016 February 19 WOD

Posted: February 19, 2016 in Uncategorized
Strength

16 minutes to complete (go every 2 minutes):
8×3 Overhead Squats

Metcon – “Nancy”

5 RFT
Run 400 meters
15 Overhead Squats (95/65)
Compare to May 27, 2014

Extra

3×10 single arm Dumbbell Rows per arm (2 second descent)

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Comments
  1. Samuel Day says:

    Strength:
    Ohs up to 105.

    Metcon:
    13:40 at 75 lb.

  2. ML Day says:

    Strength
    Built by #5s up to #95

    Metcon
    14:24
    Rx weight
    Air dyne .5 mile each rd

  3. jduse3 says:

    Strength overhead squat 8×3
    Focus on technique
    33,43,45,55,65,75,85,85,65
    Metcon Nancy
    21:33
    3 rds @ 65#, 2 rds 45#

  4. jks says:

    OHS 63/63/73/73/83/83/93/93
    Metcon 20:50 65# OHS all UNBROKEN

  5. Justin Harrison says:

    OHS- 95/115/115/135/155/175/185

    Metcon- 15:38 Rx

  6. Tanya says:

    65/75/85/95/100/105/115/120

    14:30 rx
    Extra done

  7. Dave says:

    Strength 65-75
    Nancy 18:14 biked .5 miles instead of 400M run

  8. Blake says:

    Strength- 95/105/115/135/105/105

    Metcon- 16:52 rx

  9. Wilks says:

    Strength: worked up to 185#
    Metcon: 15:16rx

    Lance Austin is too humble to post it, but he worked up to 185# and finished the metcon in 13:17rx

  10. Bobby says:

    OHS: 45/65/75/95×2/75×3 – working movement… First time overhead squatting in almost two months. No pain but very tight.

    Nancy: 15:49 – 65# bar – OHS rounds 1 & 2 – front squats rounds 3-5 – all unbroken.

    Extra: shoulder mobility – crossover symmetry

  11. Luke B says:

    Strength:
    95/135/155/185/205/225/275 then 315 for a single PR!

    Metcon – 14:15 Rx

    Curls!!

  12. Lucas Holland says:

    OHS – worked up to 185#

    Metcon – 14:58 rx

    Curls!!!

  13. Groves says:

    Worked up to a 145 double.

    METCON: 18:19 @ 75#. Blah.

  14. Jennie says:

    Before coaching all the evening classes
    OHS is by far my weakest, hardest and most painful lift…but it’s better than it’s ever been.
    65/75/85/95/105/115F@3/115/85
    Lifetime one rep max is 120 so I’m sure I can beat that now.

    Nancy RX’d 15:04

  15. Matt Z. says:

    155,175,195,225,235,245,255,265F@2
    13:33

  16. Nichole Dyer says:

    OHS-33,40,45,50,55,55,55,55
    Nancy-18:27
    Bike0.50
    OHS #40

  17. H2 says:

    Strength: 33/40/45/50/55/55
    Metcon: 17:58 (400m runs/ 40#ohs)

  18. Kim says:

    Strength – worked up to 80#, which is/was my 1RM
    Metcon 17:32 rx all OHS unbroken

  19. Sara M. says:

    **Modified lots tonight due to tight/achy knee**

    Strength
    Did some sit ups, 500m row, more sit ups, some hyperextensions on the GHD, & 200m row

    Metcon
    .5 mi bike
    15 walking lunges
    15:01

    Goal was to try and get 2.5 miles done in under 10… Barely missed it by 10 sec. (Done in 10:10)

  20. missychamp2016 says:

    8×3 Overhead Squats 35/45/55/65/75/85/90/95 PR!

    Metcon – “Nancy”
    5 RFT 23:04
    Run 400 meters
    15 Overhead Squats (35#)

  21. Nik says:

    Strength
    #135 @ 2 reps
    Metcon
    17:10
    #65 unbroken

  22. Megan says:

    Worked with Tanya’s weights up to 120# felt great !

    Metcon : outside on a pretty day !!! 16:30 Rxd :40 tiny PR I’ll take it for running slow and having my bar run away from me twice 🙂

    All squats unbroken

  23. Patrick M says:

    Strength ohs
    Worked on form 45 to 75
    Metcon Nancy 5rds
    Run 400m
    15 ohs 75#
    18:13

  24. Joshua G says:

    Strength:
    65/85/95/105/115/115/115
    My form still needs some work. My center of mass is too far forward and my body keeps wanting to go up on my toes…

    Nancy:
    19:50 — 75# first three sets, 65# on the last two
    Blarg. Again, my form was really working against me….

  25. Cara says:

    Worked up to 65# – Definitely a PR! Don’t think I’ve ever OHS more than 45#

    21:35
    First round 55#, remainder 45#
    Ran outside first 3 rounds and inside last 2 rounds

    This took forever and I definitely wanted to quit, but this is the most OHS I’ve ever done and I made it through the whole workout, so I’ll take it!

  26. […] “Nancy” 5 RFT 400 m Run 15 Overhead Squats (95/65) Compare to February 19, 2016 […]

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