2016 March 2 WOD

Posted: March 2, 2016 in Uncategorized

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

*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
5 sets, go every 4 minutes:
Row (300/250) Meters
20 Walking Lunges with (72/53) KB Farmer’s Carry

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Comments
  1. Shank says:

    Strength – 135/6, 170/4, 180/2, 190/2, 205/1, 190/5

    Metcon – 45# KB for all 5 sets. Did 10 reps w/o KB during 4th set.

  2. jks says:

    125-6/ 135-4/ 155-2/ 175-2/ 205-1/ 206-6
    Metcon 15#DB 2:37/ 2:36/ 2:49/ 2:49/ 3:05

  3. Justin Harrison says:

    BS- 225/275/305/315/335, 305×5
    Metcon- 300m row, 30 double unders, 10 45# front rack lunges per round

  4. Jesse G says:

    HBBS: 145/175/195/215/225/215×6

    Metcon
    3 rds of 95# front rack WL
    2 rds of 40-50 dubs

  5. Luke B says:

    Strength:
    275/315/335/350/375 – 335 for 6

    Metcon:
    5 sets
    300m row
    Overhead KB lunge
    2 rounds wt 53#
    3 rounds wt 35#

  6. ML Day says:

    Strength
    Up to 90% @ 208

    Metcon
    Didn’t rush, just mainly worked to complete it.
    Started with #45 kb and ended with #35
    Around 2:20 each rd

  7. Mark G says:

    Strength
    185/215/230/240/260
    240×5 didn’t go down far enough

    METCON
    2:25/2:36/2:50/2:50/3:05

  8. Blake says:

    Strength- 215/235/255/275/315

    Metcon-
    2 rounds bike/72# walking lunges
    3 rounds bike/53# walking lunges

    Plus mobility

  9. Kimberley says:

    BS
    90/100/110/115/120
    85% 115#–4 reps, got 5 last week @ 110

    Metcon
    2:33/2:47/2:48/2:46/2:?? (Clock ended)
    15# DB
    All rows done around 1:00ish

  10. Marcia Jo says:

    Strength: 105/125/135/140/150

    Metcon: did it
    Rowed
    Lunges with no weight

  11. Bobby says:

    BS:
    6 @ 275#
    4 @ 315#
    2 @ 335#
    2 @ 355#
    1 @ 375#
    5 @ 355# – 5RM PR – focused on good depth today.

    Metcon: 300m row – 20 weightless walking lunges.

    Extra: crossover symmetry.

  12. Jennie says:

    5:30 class
    185×6
    215×4
    235×2-up from 230 last week
    255×2-up from 245
    265×1-up from 260
    235×7-up from 230×7 last week
    Will have that 300+ back squat before summer!

    2:27-45#KB walking lunges
    2:39-45# barbell strict presses
    2:35-45#KB walking lunges
    2:24-45# barbell bent over rows
    2:35-45#KB walking lunges

  13. Lucas Holland says:

    Back Squat
    6@275
    4@320
    2@335
    2@365
    1@385
    8@335

    Metcon 5 sets every 4 mins
    300m row
    20 overhead kb WALL KING lunges @45#

  14. Carrie says:

    BS: 95/110/115/125/130
    Metcon:
    5 rounds of .25 bike and 20 situps

  15. Elisabeth says:

    Was only able to do strength today
    BS: 55/65/70/75/80
    3@65#
    Taking it a step at time and I will get there eventually! 🙂

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

    BS:
    255×6
    295×4
    310×2
    335×2
    315×5
    (Skipped the single rep due to time)

    Metcon:
    Biked 0.3mi
    WWL with 72# kb for rounds 1,2, and 5. 55# for rnds 3 and 4.

  17. Patrick M says:

    Strength
    15 minutes to complete Back Squats
    6 @ 65% @175
    4 @ 75% @200
    2 @ 80% @215
    2 @ 85% @225
    1 @ 90% @245
    Max Unbroken* Reps @ 85% ran out of time

    Metcon

    Metcon
    5 sets, go every 4 minutes:
    Row (300/250) Meters
    20 Walking Lunges with (72/53) KB Farmer’s Carry.60 or 70 total can’t remember
    Row1:07,1:07,1:09,1:08,1:07 time @300 meters.
    Lunges clock time 4:22,8:24,12:33,16:34,20:33

  18. Cara says:

    Worked up to 110#, I think – Did 85% at 105#

    1:52/1:46/1:46/1:46/1:47
    Biked .3
    No weight for walking lunges

    Just trying to keep moving this week and not get too sore!

  19. Bob says:

    Strength only:
    225×6
    250×4
    270×2
    285×2
    300×1
    285×4

  20. Kim says:

    Did after coaching 5 & 6am late posting
    2:04 goblet squats w/35#kb
    2:10 goblet squats w/35# kb
    2:00 0# walking lunge
    1:58 0# walking lunge
    2:15 goblet squat w/35#kb

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