2016 March 9 WOD

Posted: March 9, 2016 in Uncategorized

Strength
15 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max Unbroken* Reps @ 88%

*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 RFT
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

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Comments
  1. Cara says:

    No strength. Mobilized.

    15:25
    Bike
    85# FS
    T2B

  2. LA says:

    Metcon 11:13 rx

  3. Jesse G says:

    Strength: 5×3 power snatch
    75/85/95/105(1.1.1)/115(1.1.1)/125ff

    MetCon – 17:11
    250 row
    135 FS (from floor, UB)
    T2B

  4. jks says:

    BS 165×6/ 185×4/ 195×2/ 205×2/ 220×1/ 215×4
    Metcon 15:33 Row / 100# FS / K2Chest

  5. Kent says:

    Strength: back off of 1rm # due to slight tweak in left knee
    145/155/165/175/185; 88% was about 35# under true % of 1 rep max:
    max unbroken reps @ 175#: 7

    WOD: 16:52
    inside runs
    95# FS
    T2B ranged from knees to elbows to knee raises

  6. Tim C says:

    Strength:
    185×6,205×4,225×2,245×2,275×1; 225×6

    Metcon: 17:59
    250 row
    Rnd 1&2 135 FS, Rnd 3-5 115 FS
    TTB

  7. Eric Bausch says:

    6-185
    4-205
    2-225
    2-245
    1-275

    *11×245

    Metcon=15:20

  8. Groves says:

    Squats:
    6@205
    4@235
    2@255
    1@265
    1@275
    5@275

    METCON
    17:40 165# toes to rings, run 200

  9. H2 says:

    Strength: (120 max rep)
    6@ 80#
    4@ 90#
    2@ 95#
    2@ 100#
    1@ 105#
    88% max reps – 3@100# so did 95# for 5 reps
    Metcon: w/ Jennifer (3rds each 15:03)
    200 m runs/ 65#(1st rd of FS-then 55# for me last 2 rds)/ TTB (knees to chest)

  10. Luke B says:

    Back Squat:
    275/315/335/350/375 350 for 5

    Metcon- 14:27 Rx

  11. Blake says:

    Strength- 6@205/4@235/2@255/2@275/1@305/6@275

    Metcon-14:36rx

  12. Jennie says:

    5:30 WOD
    185×6
    215×4
    235×2
    255×2
    275×1 (up from 265 last week)
    255×6 (right at 88%, up from 235×7 last week)

    Did metcon with Josie, Alternating movements for 6 total team rounds
    RX and unbroken for me

  13. Josie says:

    85×6
    95×3
    105×2
    115×2
    125×1
    115×8 unbroken

  14. Matt Z. says:

    275 315 335 355 375 365 x 2
    11:56

  15. Lucas Holland says:

    Back Squat
    6@275
    4@325
    2@345
    2@365
    1@385
    3@365
    Metcon – 14:13 rx

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

    LBBS:
    135/225 warmup
    250×6
    290×4
    310×2
    335×2
    365×1
    335×5 unbroken

    Metcon:
    12:57
    100 high knee single unders
    135# FS

  17. Patrick M says:

    Strength
    15 minutes to complete Back Squats
    6 @ 65% 155
    4 @ 75% 205
    2 @ 80% 215
    2 @ 85% 225
    1 @ 90% 240
    Max Unbroken* Reps @ 88% 230×6 unbroken
    Metcon partnered with Brian
    Rowed 250
    8 front squats 135 lbs/Brian 115 lbs
    12 t2b
    13:02 3rds

  18. Megan says:

    Strength completed
    16:27
    Runs
    85# FS
    All T2B with some no reps I made up for

  19. Joe Edwards says:

    Strength Back squat 135,155,175,195,205,215
    Metcon: 16:34 FS #115

  20. Haley says:

    Back squat: worked up to 135(?). I really need to start counting. But apparently I grossly underestimated my max.

    Metcon with Shelby:
    We did 6 rounds total, 3 each. Bike 0.2, knees to chest, and 75# for me. 9:21

  21. Nik says:

    Strength
    #195 X 10
    Metcon
    14:11
    200 m fun
    #95 FS
    T2B
    1 rx, 2 6rx & 6knee raises
    3-5 knee raises

  22. Tanya says:

    Squats done Mon 3/7
    128/148/158/168/178/173@ 6 reps

  23. Nichole Dyer says:

    Back squats-90/105/120/125/135/125-3
    5RFT-16:30
    Row 200m
    8 FS 1 round @ #85 & 4 @75
    12 T2B and knees and elbows

  24. Bob says:

    Strength only: 225×6
    250×4
    270×2
    285×2
    300×1
    295×3

  25. Shea says:

    BS: 115/135/145/155/160 & 5@157#
    Metcon: 12:12 w/0.2 bike, 85#

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