2016 April 19 WOD

Posted: April 19, 2016 in Uncategorized
Strength

20 minutes to complete Back 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 – 10 reps @ 70-80%

Metcon

EMOMx6:
6 Thrusters (115/75)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Extra

ROMWOD or skill work

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Comments
  1. Kent says:

    Strength:
    LBBS: 135# x 5
    165 x 4
    185 x 3
    205 x 2
    215 x 1
    175 x 7

    Metcon
    5 am zombie brain; Started out alternating Thrusters and Burbees every other minute, then combined them the last 3-4 sets,
    Thrusters @ 75#

  2. Tim C says:

    Strength:
    205/235/255/270/285, 225×5 out of time

    Metcon: Rx

  3. slchampine says:

    225/255/275/290/310/240

    WOD
    115#
    5th round didnt make it before minute elapsed.

  4. Jennie says:

    Before 1130 class alone
    5@215
    4@230
    3@245
    2@260
    1@270
    10@200

    Metcon RX’d, all reps complete in allotted time. Tough.

  5. ML Day says:

    Strength
    Worked off of #225 1RM
    Struggled with getting good depth. 90% skipped for time

    Metcon
    Rx
    (once we figured out correct structure after 1 RD)

  6. bigdolan says:

    1 hour elliptical before

    295, 340, 365, 385, 405, 315×10 yuck

    Metcon
    Don’t ask. 4ish rounds, Ham string cramp, lots of wanting to quit

  7. Mark G says:

    Strength
    185,205,225,240,255
    205×10

    METCON
    105# FS X 6 (shoulder)
    BOB
    Did all rounds

  8. Kimberley says:

    BS
    85/95/105/115/120/10@95

    EMOM
    50# thrusters
    5 rounds (had to finish last 2 burpees in 6th round, went ahead and worked until time ran out. Did FS instead of thruster for round 5 and 6)

  9. Luke B says:

    Squat:
    275/315/335/355/380/290×10

    EMOM – tried to scale up to 135(mistake) completed first 2 rds only made 5 burpees into 3rd rd, skipped 4th completed rd 5 only 2 burpees in rd 6

    Worked to max pwr clean for the day
    265. Then did 10 drop n go’s @225

    100 cal airdyne

  10. Lucas Holland says:

    Back Squat – felt weak af
    5@275/4@325/3@345/2@365/1@385f didn’t attempt the set of 10

    Emom – completed as rx’d

    Power Clean – worked up to 265
    Romwod

  11. LA says:

    5 reps @ 65% -260
    4 reps @ 75%- 300
    3 reps @ 80%- 315
    2 reps @ 85%- 335
    1 rep @ 90%- 360
    10 reps @ 80%- 315, failed 10th
    From 395

    Metcon
    EMOMx6:
    6 Thrusters 135-(it’s only six minutes….of wtf was I thinking & suck)
    6 Burpees Over the Barbell- completed in time.

  12. Greg M. says:

    5×105
    4×120
    3×130
    2×140
    1×150/160/170 (trying to find max)
    10x 125

    Metcon: Completed all but 6 thrusters. Couldn’t finish last minute, but did 6 burpees so I wasn’t just standing for the last minute.

  13. Nichole Dyer says:

    100/115/120/125/135/115-10reps
    Emom6
    5 complete rounds
    6 thrusters-#60
    6 BOTB

  14. jkb says:

    Strength: worked off 1rm 138#
    5@88/4@108/3@113/2@118/1@122
    …worked in group of 3..didn’t have time for set 6…

    EMOM x6
    6 thrusters53# + 6 botb
    Completed rnds 123&5,
    rounds I didn’t complete in time lacked 2-3 burpees to make me skip next round.

    ROMWOD …leg stretching…wasn’t pretty….

  15. Joy says:

    Back squat:
    5 @ 85#
    4 @ 97#
    3@105#
    2@ 112#
    1@ 117#
    10@105#

    EMOMx6: 4 total rounds. Not feeling it today. 😢
    6 Thrusters: 60#
    6 Burpees Over the Barbel

  16. Bob says:

    Strength:
    225×5
    260×4
    275×3
    295×2
    315×1
    No 10 set. Ran out of time
    Metcon: 95# 5 rounds of thrusters + 4 burpees
    RomWod: done.

  17. Bryce says:

    BS felt good. Need to start stepping up weight soon. Worked up to 215

    EMOM was rough. As burpees yet again zapped my energy. Was able to complete 4 full rounds.

  18. Haley says:

    5@108
    4@118
    3@128
    2@135
    1@145
    Ran out of time for the set of 10

    EMOM:
    Did the first 2 rounds within the minute, the 3rd round went into the 4th and the 5th round went into the 6th. 65#

    Extra: ROMWOD

  19. Marcia Jo says:

    Strength: 105/125/135/145/150

    Metcon: 4 full rounds. Whew.
    70# thrusters

    Extra: ROMWOD

  20. Carrie says:

    Strength: 110/130/135/145/155/10 reps @ 130 (that sucked)

    Metcon: Took 2 minutes to complete each round
    55# thrusters

    Extra: ROMWOD

  21. Tanya says:

    Worked off 195# 125/145/155/165/175/145×10

    Lacked 2 burpees in last rd when time ran out. 65#

  22. Megan says:

    I think I worked up to 170for1 rep then ran out of time

    Was battling a multiple day migraine so went lighter on thrusters to not cause more tension in neck
    55# all rounds

    Romwod

  23. Kim says:

    Strength
    103#/123#/128#/135#/145#/112#×10
    Metcon
    EMOM 6
    Bike for calories 11/11/13
    GHD 25/20/21

  24. […] In time remaining: 3×10 Back Squats Compare 10 rep to April 19, 2016 […]

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