2016 March 29 WOD

Posted: March 29, 2016 in Uncategorized

BIG GUNS TIGHT BUNS is claiming the GOLD! Congrats to the winning team and to everyone that participated in our first annual Friday Night Lights event!

Test

20 minutes to find 1 rep max Back Squat
Suggested loading:
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
Set 8 – 1 rep @ 101+%

Compare to February 15, 2016

Metcon

5 rounds, go every 4 minutes:
25 Wall Ball Shots
50 Double Unders

Note times for each round and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

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Comments
  1. Nickhayes says:

    Seth
    Prewod 1500m row

    185/185/195/205/205/215/215/215

    1-25/40
    2-5-25/50
    20#wb

    2:55/2:18/2:06/2:34/2:52
    11:45

  2. bigdolan says:

    225,315,405,425,455 10# pr!

    metcon
    20# wb
    25 abmat situps
    5 rds. awful

  3. Tim C says:

    Test:
    155/185/225/265/275/305/315 10# PR

    Metcon: 11:34
    20# WB, 100 SUs 2:14/ 2:14/ 2:28/ 2:28/ 2:50
    WBs unbroken

  4. Luke B says:

    Squat:
    135-5 185-3 225-3 275-2 315-2 365-1 385-1 405-fail 315-5

    Metcon: forgot to write down all my times, but did all wallballs unbroken and finished every round but round 4 in under 2min

  5. Wilks says:

    BS – 185/225/260/295/315/330/350 – 10#pr!
    Metcon: 1:47/2:10/2:10/2:01/2:23 – 10:31

  6. Nichole Dyer says:

    75,90,105,120,125,135,145,150 PR. Tried 155 but hung out in bottom to long and dumped twice

    WB #12
    DU work 5,17,19,15,18….. Trying to get them

  7. Haley says:

    BS: 75, 90, 105, 120 125, 135, 145, 155PR (I think?)

    WB #10
    DU work….. SUCKED ASS.

  8. Shank says:

    Strength- 125/145/170/190/205/225/135×8
    PR-10#
    2:03/2:13/2:06/2:03/1:45 = 10:10. Figured out some stuff on DUs during last set:)

  9. Sara M. says:

    Test
    20 minutes to find 1 rep max Back Squat (155#)
    Set 1 – 5 reps @ 85#
    Set 2 – 5 reps @ 100#
    Set 3 – 3 reps @ 115#
    Set 4 – 2 reps @ 130#
    Set 5 – 2 reps @ 140#
    Set 6 – 1 rep @ 150#
    Set 7 – 1 rep @ 155# (tied PR)
    Set 8 – 1 rep @ 160# Fail
    Set 9 – 1 rep @ 160# Fail

    Had 5# PR in February @ 155# & tied it today. Failed 160# 2x… But I had beautiful bail-outs!😆😉 lol Thankfully we practiced those beforehand. 👍 Happy to have tied PR from Feb as my neck/upper back muscles are super tight/full of knots.

    Metcon (modified due to neck)
    5 rounds, go every 4 minutes:
    25 – 12# ball air squats (all unbroken)
    50 Double Unders (only first round unbroken😏)
    1:19/1:35/1:29/1:39/1:57 = 7:59

    Lung burner for me😲🔥

  10. Jay says:

    Was feeling the burn today not to be confused with feeling the “Bern”. Just a blah day.

    Strength 365# tied PR

    Metcon
    20# WB
    40 dubs rd 2&3 50 the other 3

  11. Rob H. says:

    Test
    NOT happy b/c had to skip squats due to lower back pain. Worked on shoulder mobility.
    Metcon
    15:11
    Subbed OH squats w/pvc for WBs
    Dubs left me after 3rd round only got 30 & 35 on last two rds. no clue why:/
    *thanks to wilks for straightening my back out this weekend. 16.4 followed the next day w/ OH squats was not a good idea for me.

  12. Jennie says:

    430 class
    BAM…305# Back Squat
    Met my 2016 goal 3 months in!

    No metcon, extreme crick in my neck. Can’t look up.

  13. Mark G says:

    135,185,225,255,275,285f

    METCON check

  14. Elisabeth says:

    Strength: 75/95/100/115/115/120

    Metcon: did it lol not fun

  15. Blake says:

    Strength- 185/205/235/270/285/305/325

    Metcon- 9:27rx all wbs unbroken dubs not so much added wrong on the board

  16. Luke B says:

    P.M. Session

    For time:
    1RD of
    115# hang power clean 30 reps
    15 ring dips
    3 tire flips
    2RDs of
    115# hang power clean 20 reps
    10 ring dips
    2 tire flips
    3RDs of
    115# hang power clean 10 reps
    5 ring dips
    1 tire flip

    11:51 Rx

  17. Lucas Holland says:

    Back Squat – worked up to 90% @385
    Gravity was working against me today

    Metcon – 6:57 total work time 30# wb
    1:29/1:22/1:28/1:18/1:20

    5 mile run with Cara – 45:06

  18. Kimberley says:

    Back squats
    75/85/100/115/120/125/135 f

    Wall balls ✔️
    DU attempts✔️

    Exhausted…

  19. Bryce says:

    275# BS PR!

    8:03 seconds WOD
    14# WB all sets unbroken
    50# singles each round after 100 percent failed attempts round one.

  20. jkb says:

    BS: 68/88/98/108/123/128/133/138 PR! (By 5#)

    Metcon: 5 rnds 2:35/2:40/2:26/2:38/2:48
    25 WB’s #8
    50 DU’s …didn’t start clicking till round 3

  21. Tanya says:

    LBBS worked up to 195# match prev PR

  22. Bobby says:

    BS:
    5 @ 225
    5 @ 275
    3 @ 315
    2 @ 345
    2 @ 375
    1 @ 395
    1 @ 420 PR!

    WOD: 6:48 Rx – 1:23/1:19/1:24/1:18/1:24
    Loved working out today!! Felt the best I have in months!! 👍🏻

  23. LA says:

    Bs 385# – 10# pr

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

    BS:
    5×225
    5×250
    3×295
    2×325
    2×345
    1×365
    1×405 fail…
    out of time

    Metcon:
    All wallballs unbroken but ALJ at the end.
    1:30
    1:36
    1:38
    1:41
    1:46

    total 8:11

  25. Shea says:

    lost my paper with times/weights AGAIN!
    Here’s what I recall…
    Strength:
    worked from 105 to 175# LBBS
    Metcon: 1:46/1:46/1:53/1:56/1:36
    I’m pretty sure those are right.

  26. Bob says:

    Strength:

    5 x 185
    5 x 205
    3 x 250
    2 x 285
    2 x 300
    1 x 320
    1 x 335 -10# pr

    Metcon: Did it. Switched to single unders in round 4 because rounds 2&3 basically devolved into me whipping myself for two minutes or so.

  27. Megan says:

    Worked up
    To 155# I think to set 5

    Metcon : did it outside so no clock wanted some sunshine I know
    I always had over a min to rest prob 2

    14# wbs
    25 Box steps

  28. slchampine says:

    350# BS (PR)
    10:01

  29. Pete says:

    BS 235# tied pr.

    Metcon: 1:44/ 1:48/ 1:55/ 2:05/ 1:52
    20# wbs unbroken but last 6-8 in rnd 4,5 didn’t reach the line.

  30. Cara says:

    5 mile run w/Lucas (thanks for letting me con you into this!) 45:06

  31. Kim says:

    @home
    Strength LBBS-86#/103#/118#/133#/143#/153#/163#PR
    Metcon
    Only had time for 3rds–10#WB & dubs
    1:48/1:43/2:01

  32. Patrick M says:

    Worked off of 265
    145,175,205,225,240,250,started running out of time tried 275f
    Metcon
    20#wb
    DU progress check

  33. Joy says:

    Back Squat: worked up to 133# pr!

    Metcon: wallballs: 12#, worked DUs till 15 secs was left

  34. […] 25 minutes to find 1 rep max Back Squat Compare to March 29, 2016 […]

  35. […] Note times for each round and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10) Compare to March 29, 2017 […]

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