2016 April 22 WOD

Posted: April 22, 2016 in Uncategorized
Strength

25 minutes to complete:
5×5 Bench Press
With 20-22 Walking Lunges (72/53 per hand) after each set.
*Goal is more weight on bench and either more weight or more steps on lunges than on April 6.

Extra

3 sets of:
10 Single Arm DB Rows
60 Seconds Hollow Rock/Holds

***Due to a mistake on the website this morning, the early AM classes did the Metcon below, a repeat from April 4.***
3 RFT
5 Bar Muscle-Ups (or 10 Strict or Jumping Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185)
50 Double Unders

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Comments
  1. Lucas Holland says:

    Strength 5×5
    2@205 3@225
    5×22 walking lunges @72

    Metcon – 6:44
    5 hspu
    Deadlift ub @275
    Dubs – first rd unbroken

    100 cals on the bike – 6:01

  2. MaryLawson says:

    Strength
    Whatever Shea and Haggs did

    Extra
    9:29
    Chin to bar
    185
    DUs

  3. Tim C says:

    Strength:
    Bench Press: 135/155/165/185/195
    4×22 Walking lunges, 35# ran out of time for rnd 5

    Extra: Didnt get time
    10 PUs, 275# DL, 100 SU ea Rnd

  4. jks says:

    BP 95/105/115/125/ only two @ 135+fail
    25# DBs Lunges
    Extra 12:00
    1st Rnd 5KPUs 2nd&3rd Rnds 5JumpingPUs + 5 Bx Dips all Rnds
    185# DLs, 1st & 2nd Rnds 2 minutes of DU work, 3rd Rnd 50 SUs

  5. Kimberley says:

    BP
    55/55/60/65×4/65×4
    (4 RM PR)

    20# WL, 20 steps

    DB rows 15#
    Hollow hold/rocks

  6. Mark G says:

    Strength
    155×5 1st rd
    175×5 4 rds
    52# KB for lunges 20 ea rd

    Did extra
    50# for row
    Cumulative 60 secs each rd

  7. Luke B says:

    Strength:
    226/245/255/265/ 3@275 and Ben bent over rowed the other 2
    5×20 @72

    Metcon – 6:44 Rx

    100cal bike

  8. Carrie says:

    Strength:
    60/65/70/75/75
    5 X 20 with 10# DB

    20# DB rows
    60 seconds total on each round of hollow holds

  9. Shea says:

    Bench Press 65/75/80/85/90 (90×4, 90×1) & 35# kb’s with WL
    Extra (Metcon at 5a): 11:28 with kipping C2b, 165# DL

  10. Patrick M says:

    Strength bench press 5×5
    135,145,155,155×3,135 pr at 155 by 20#
    65# dbs for walking lunges
    Did the extra
    40# dB and hollow rocks

  11. Kim Cunningham says:

    Strength 60#/65#/70#/75#/80#-Lucas helped alot with last 2.
    35#wl
    Metcon-12:29
    5c2b pu/5 small band rd/155#/dubs

  12. Shank says:

    Bench press – 135/155/165/175/175. Had a spot on last two sets.
    Metcon – ring dips/pull ups
    185# dead lifts.
    DUs

  13. Megan says:

    4rds
    400 meter run
    30 walking lunges

  14. Bob says:

    Bench:135/135/155/155/175 not feeling it today
    Lunges:4×20 72#kb ran out of time.
    Bent rows: 50#
    Hollow rock/hold 3×60 seconds

  15. Cara says:

    2 mile treadmill run on the boat followed by:
    3 rounds
    400m row
    10 burpees
    20 10# med ball sit-ups
    11:15

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