2016 March 16 WOD

Posted: March 16, 2016 in Uncategorized

Strength
15 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
Max Unbroken* Reps @ 90%

*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
Hero: “Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Compare to September 22, 2015

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Comments
  1. Kent says:

    Back Squats
    6 @ 65% 135
    4 @ 75% 155
    2 @ 85% 175
    2 @ 90% 190
    1 @ 95% 200
    Max Unbroken* Reps @ 90%: 190#: 7 reps.

    Metcon: “Griff -17:07. 50 second PR!

  2. Wilks says:

    BS – 225/260/290/310/325/310×3
    Metcon:
    Modified Griff to save my calves.
    Run 800 meters
    50 wall balls (20#)
    Run 800 meters
    50 wall balls
    12:22

  3. Cara says:

    No strength. Mobilized my shoulders the entire 15 minutes.

    13:47 – not a pr – 24 seconds away. Boooo

  4. Mark G says:

    185,215,245,260,275
    260×4

    METCON
    14:46

  5. Kimberley says:

    Back squats
    85/100/115/120/125
    UB 3@120

    Griff 20:25 (not a pr)
    Walked 200M backwards first round, and around 100M on second round

  6. H2 says:

    Strength: 75/90/102/110/115-skipped it😕 Just wasn’t feeling it today for some reason
    8 reps @90#

    Metcon: 16:43 (ran all)

  7. Haley says:

    Back squat: worked up to 155 (PR)!!

    Griff: 19:42

  8. Lucas Holland says:

    Back Squat
    6@275
    4@320
    2@365
    2@385
    1@405
    4@385
    Griff – 14:17 slower than last time

  9. Kim says:

    @home
    Strength only
    102#/118#/133#/143#/153#/85%UB133#×3
    Ran 30 minutes Woodland Hills

  10. Luke B says:

    Back Squat:
    275/315/350/375/405/370 for 3

    Metcon- 14:04 Rx

    100abmat sit-ups

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

    BS:
    250×6
    290×4
    325×2
    345×2
    Should have been 365 for 95% but Adam had 405 on the bar so I tried that and… failed.
    Out of time.

    Griff rx’d
    14:48

  12. Patrick M says:

    Strength bs based on 265
    6 175
    4 200
    2 225
    2 240
    1 250
    240 unbroken 5 reps
    Metcon Griff
    15:09 RX

  13. Bob says:

    Strength:
    6×225
    4×250
    2×285
    2×300
    1×320
    3×300

    Metcon:16:47. Slower than last time.

  14. Carrie says:

    BS:
    100×6
    115×4
    130×2
    140×2
    150×1
    140×6 unbroken

    Griff very scaled – 14:28
    Row 800 meters
    Bike backwards .5
    Row 800 meters
    Bike backwards .5

  15. Megan says:

    105/115/125/135/145/140 for 6

    Griff Rxd : 16:39 def not a PR 😆

  16. Jennie says:

    6:30 class
    185×6
    215×4
    23 5×2
    25 5×2
    275×1
    295×1 PR
    No time for unbroken.

    1 round of Griff.

  17. Joe Edwards says:

    Strength up to 225 PR
    Metcon: 15:51

  18. Nichole Dyer says:

    90/105/120/125/135/125UB4 reps
    metcon-15:00
    1000 m row
    0.50 bike
    1000 m row
    0.50 bike
    500 m row

  19. Marcia Jo says:

    Strength: only got through the first 4 sets
    115/130/150/160

    Griff: 17:07 (1:26 PR 😎)

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