2016 April 13 WOD

Posted: April 13, 2016 in Uncategorized
Strength

20 minutes to complete Front Squats:
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 3 reps @ 85%
Set 7 – 5 reps @ as heavy as possible

Metcon

For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115)
30 Pull-Ups
Run 800 Meters

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Comments
  1. Jesse G says:

    FS: 135/155/185/195/205/195×3/195×5

    18:34
    135 FS (6×5 from floor)

  2. Shank says:

    Front Squats – 120/140/150/160/170/160/135

    Metcon – 16:26. 115/FS

  3. Samuel Day says:

    Strength:
    Worked up to 1rm bench press (135) because my soccer coach doesn’t want me to squat.

    Metcon:
    14:25
    135 for the front squats. First 15 or 20 pull ups were kinda butterfly.

  4. Kent says:

    Modified workouts this week due to half marathon recovery;

    Push press 10rds x3reps: 75/95/105/115/115/105/105/95×3rds

    20:00 minute workout:
    Bike 1 mile
    15 jump assist pull-ups/15 ring rows
    30 Hang power cleans @ 75#
    15 jump assist pull-ups/15 ring rows
    Bike 2.14 miles (till the 20 min. mark).

  5. jks says:

    FS 120-5/140-4/150-3/160-2/170-1/160-3/160-5
    Metcon 18:03 Biked / Jumping PUs / 100# FSs

  6. Cara says:

    Strength: Went off of 130# max from November
    85/100/105/110/120/110/120

    Metcon:19:18
    90# FS

  7. LA says:

    Strength
    20 minutes to complete Front Squats:
    Set 1 – 5 reps @ 65% @185
    Set 2 – 4 reps @ 75% @215
    Set 3 – 3 reps @ 80% @230
    Set 4 – 2 reps @ 85% @245
    Set 5 – 1 rep @ 90% @260
    Set 6 – 3 reps @ 85% @260
    Set 7 – 5 reps @ as heavy as possible @260

    Metcon- 15:34
    For time:
    Run 800 Meters
    30 Pull-Ups
    30 Front Squats (175/115)
    30 Pull-Ups
    Run 800 Meters

  8. Luke B says:

    Front Squat:
    205×5/245×4/260×3/275×2/295×2/260×5

    Metcon – 18:48 Rx

    Woke up tired and didn’t really wann do anything. Today was a true grind and today I beat myself. But hey, that’s what it’s all about. I feel better now lol.

  9. Mike P says:

    Used 195 as 1 rep max and used 165 for the last set.
    Metcon: 16:13@115#

  10. Tanya says:

    FS 115/130/140/150/160/150/last set 140 x5–last 2 ~ parallel, not below

    15:46
    95#
    GHD/RR 15/15 instead of PUs (shoulders needed an easy day)

  11. Kimberley says:

    5@75/4@90/3@95/2@100/1@105/3@100/5@85

    Metcon 20:20
    Run
    Seated RR/parallel RR
    75# FS from rack
    Run

  12. Mark G says:

    145×5
    155×4
    165x 3
    175x 2
    195×2
    205×1
    195x 5

    METCON
    20:15
    155# FS

  13. Dave says:

    FS 115-165
    18:13 bike 1 mile, PU, FS 95, RR, bike

  14. Blake Stegall says:

    Strength- 205/230/245/260/275/260/225

    Metcon- 16:37rx

  15. Nichole Dyer says:

    85-5
    90-4
    95-3
    105-2
    110-2
    105-3
    105-5 back started getting tired.

    Metcon-16:54
    600m run
    30 jumping pull-ups 3 sec descent
    30 FS #65. Need to do more
    30 ring rows
    600m run

  16. Bobby says:

    FS:
    5 @ 205
    4 @ 245
    3 @ 255
    2 @ 275
    1 @ 295
    3 @ 275
    4 @ 285 – failed on 5th rep

    WOD: 23:47 Rx – this kicked me in the rear

    Extra:
    1 mile air dyne
    Max rep unbroken Dubs: 167! 5 rep PR
    50 burpees with Amanda

  17. Wilks says:

    205/225/235/255/275/255 – ran out of time for the last set of 5.
    Metcon: 19:46rx

  18. Lucas Holland says:

    Front Squats
    5@225
    4@255
    3@275
    2@295
    1@315
    3@300
    5@295

    Metcon – 16:22 rx

  19. Matt Z. says:

    225,235,245,265,285,265,285 – only got 2
    15:01

  20. Kim says:

    @home
    83/93/103/108/113/108/108×5
    Metcon
    20:37 @83#

  21. Marcia Jo says:

    Strength: 95/110/115/120/125

    Metcon: a longggg time (22 or 23: something I think…)
    Ran
    RRs
    3 FS at 100#, the rest at 90#
    RRs
    Rowed 1000m

    Megan deserves a medal for putting up with my whiny tail tonight.

  22. Jennie says:

    430 class
    Worked squats with Rebecca, she almost killed me. Thank you.
    We worked percentages based on 235-240 as 1 rep max, did our 5 at 185

    Metcon
    17:2? not sure really, RX’d from floor
    Rested a full 30 seconds in first set of pulls and 90 seconds in squats to recover a little. Been sickly and the cold medicine had a hold of me hard. Chest was on fire.

  23. Bob says:

    Strength:165/195/215/225/240…ran out of time
    Metcon: 20:25 135#

  24. Allie says:

    Strength: 100/105/110/115/110
    Metcon: 18:30 65# FS

  25. Patrick M says:

    Strength front squat based on 205 but went alittle heavier on sets 4-6.
    5×135
    4×155
    3×165
    2×185
    1×195
    3×185
    Failed on 5th @185
    Metcon
    19:33 @ 135

  26. Megan says:

    105/120/130/135/145 /135 ran out of time

    19:21 started run 15-20 seconds late had to tinkle
    90# ( should have done at least 100)
    Kipping pull-ups

  27. Haley says:

    Strength: Started at 105 and worked up to 130 I think. Grossly overestimated my 1RM.

    Metcon: 20:15
    Ring rows. Did back squats at 85# because my wrist was killing me.

  28. slchampine says:

    Metcon with 155# (wrist still sore)

    14:xx

  29. […] 20 minutes to complete Front Squats: 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 4 reps @ as heavy as possible Compare to most recent Front Squats on April 13 […]

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