2016 February 23 WOD

Posted: February 23, 2016 in Uncategorized
Strength

15 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max Unbroken* Reps @ 80%

*athletes are allowed only one full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over

Metcon

For time:
9 Thrusters (175/115)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

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Comments
  1. Justin Harrison says:

    BS- 235/275/295/310/335
    Metcon- 9:57 Rx

  2. bigdolan says:

    275×6
    335×4
    355×2
    375×2
    395×1
    355×5

    Metcon 5:25
    175 thruster
    Lying ttb

  3. jduse3 says:

    Strength
    Back squats assuming 225#
    145-6;170-4;180-2;190-2;205-1 then 180-5
    Metcon
    6:37
    Thrusters 95#
    Lying TTBs

  4. Tim C says:

    HBBS: 185×6, 225x 4, 245×2, 265×2, 285×1, 245×5

    Metcon: 5:30
    115#, TTB

  5. Kent says:

    3 mile run
    1st mile, sprints x 10; 70% effort (30-40m)
    2nd mile – 1/2 marathon pace
    3rd mile – 5k pace

  6. Tanya says:

    BS %’s messed up (high) except on last set
    148 x6
    165 x4 so hard, wondering WTH is wrong with my legs?
    170 x2 hard! recounted wt, realized I had counted my 45# plates as 35’s.
    175 x2
    185 x2
    155 x9

    95# thrusters-plenty. couple questionable lockouts w/ rt arm. Broke twice rd 1 & 2, once in 3rd. GHD for TTB–life & shoulder saver
    5:30

  7. Nichole Dyer says:

    90/105/110/120/125/////110-7 unbroken…
    Metcon-5:00
    #55
    Knees to elbow

  8. Wilks says:

    BS – 225/255/270/290/305/270×7
    Metcon: 9:56rx

  9. Luke B says:

    IN THE SHED

    Strength:
    225/275/315/335/350 stopped there back feeling tight.

    Metcon- 5:08 Rx

  10. Cara says:

    3.1 mile run in 25:45/8:05 pace

  11. Joy says:

    85×6
    97×4
    105×2
    110×2
    117×1
    105# x 4 Unbroken

    For time: 4:50
    Thrusters: 55# (should have gone up on weight, at least, 5#)
    Toes to Bar: still working on multiples instead of singles, so not hitting the bar every time

  12. H2 says:

    Strength: 75/85/95/100/105/95@7 reps
    Metcon: 3:54 @55#
    (Got my first toes to bar today yay!! 2 b4 the metcon & only 2 during 😁 Knees to chest remaining)

  13. Missy Champine says:

    15 minutes to complete Back Squats
    6 @ 65% 107
    4 @ 75% 135
    2 @ 80% 145
    2 @ 85% 152
    1 @ 90% 162
    Max Unbroken* Reps @ 80% 145 (8 reps)

    Metcon
    For time: 5:32
    9 Thrusters (175/115)(65#)
    18 Toes to Bar (Knees to Chest)
    7 Thrusters
    14 Toes to Bar
    5 Thrusters
    10 Toes to Bar

  14. Rob H. says:

    Strength
    265,305,315,335,365,315×5
    Metcon= 5:24@115#
    Thrusters unbroken. T2B…NOT unbroken

  15. Jay says:

    Strength
    225/255/285/285/315/285×7
    Metcon
    6:42
    155# Thrusters
    T2B

  16. LA says:

    Strength – rep set, 285×7
    Metcon- 4:51 rx

  17. Mark G says:

    Strength
    185,215,225,245,255
    225 X 6

    METCON
    5:51
    115# thrusters

  18. Kimberley says:

    Back squats
    90/100/110/115/120/5@110

    Metcon 4:34
    55# thrusters
    Knee raises

  19. Bobby says:

    BS:
    6 @ 275#
    4 @ 315#
    2 @ 335#
    2 @ 355#
    1 @ 375#
    7 @ 335# (I did not squat to below parallel on a couple of reps this set. I shorted myself, no excuse. #catheyfit)

    WOD: 5:35 – 135# thrusters – V-ups. Heaviest weight overhead in 2 months. Felt “OK”.

    Extra metcon with Tyler: 8:24 Rx
    50 dubs
    25 front squats – 95#
    50 dubs
    25 back rack box step ups – 95# to 20″ box
    50 dubs
    25 burpees
    50 dubs

  20. Nik says:

    Strength 255 1rm
    #205 X 6
    Metcon
    6:10 @ #95

  21. Lucas Holland says:

    Back Squat
    6@275
    4@320
    2@340
    2@365
    1@385
    6@340

    Metcon – 5:18 rx

  22. Bob says:

    Strength: 215×6
    250×4
    275×2
    285×2
    305×1
    275×6
    Metcon: 4:50 95# thruster, knees to elbow

  23. Sara M. says:

    Strength
    15 minutes to complete Back Squats
    **Based off of new PR of 155# last week**
    6 @ 65% (100#)
    4 @ 75% (115#)
    2 @ 80% (125#)
    2 @ 85% (132#)
    1 @ 90% (140#)
    8 Unbroken Reps @ 80% (125#) – PR for sure
    *Megan watched to be sure I was low enough. Hard to do the breathing thing quickly, not used to using breathing techniques 😬*

    Metcon
    For time: 3:57
    Thrusters (45)
    Knees to Chest
    ** hard knowing what weight to use getting back into things, probably could have done 50-55# and been ok **

  24. Marcia Jo says:

    Strength: 105/125/135/140/150
    7 unbroken at 135#

    Metcon: 5:52
    85# thrusters
    Knee raises on the bar

  25. Shea says:

    Strength: LBBS
    115×6
    135×4
    145×2
    155×2
    162×1
    145×6
    Metcon: 7:19 @95#, T2b

  26. Sam says:

    Haven’t done a real metcon in months. I hate thrusters. Considering I joined Megan’s team for the Open, I figured I probably do something to get my heart rate up so I did some lifting then did this metcon.
    6:05 Rx. The open is going to kill me.

  27. stefgatlin says:

    Strength – percentages based on post-injury PR from last week
    85/115/120/125/130
    120×10 reps

    Metcon – 4:53
    85# and GHD’s to save my back

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

    Strength based on 385
    250×6
    290×4
    305×2
    315×2 (should’ve been 325)
    350×1
    305×7

    Metcon:
    185# FS subbed for thruster.
    V-ups subbed for T2B’s.
    4:00

    1 hour trigger point massage on left shoulder, lat, trap, and pec. I didn’t feel like aggravating it any more.

  29. Kim says:

    Strength 105#/116#/124#/132#/140#/124#Γ—5
    Metcon
    5:24 @70# & GHD

  30. Jennie says:

    Had to coach/parent a lot yesterday, no time to wod, made up the squats today.

    Based off of new 1 rep max of 290
    185×6
    215×4
    230×2
    24 5×2
    260×1
    80%/230# for 7 reps…dead

    Worked on bar muscle ups after…I’ve never been able to do one…got 5 tonight. At least I won’t get a zero if they come up in the Open.

  31. Joshua G says:

    Strength:
    Worked on one rep max back squat instead of the prescribed weights on account of the fact that I didn’t have a one rep max yet. Got 235! Jumped too high after that and tried 255, failed. Also failed at 245, though I think it was primarily psychological.

    Metcon:
    6:16, 95# thrusters
    Was able to do true toes-to-bar for the first half, then had to switch to knees to chest

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