2016 May 5 WOD

Posted: May 5, 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 – 8 reps @ 75-85%

Metcon

EMOMx16:
Odd: 6 Front Squats (135/95) + 6 Pull-Ups
Even: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)

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Comments
  1. Jesse G says:

    HBBS – % based on 255 1-RM
    165/185/205/215/230/185×8

    MetCon: 80 cals
    95# (all FS and PU UB)
    14/11/10/10/8/8/8/11

  2. Lucas Holland says:

    Back Squat
    5@275
    4@320
    3@340
    2@365
    1@385
    8@335

    Emom – rx’d
    Cals on rower – 113

  3. bigdolan says:

    315, 345,365,385,405, 365×8 (depth questionable on a couple of reps towards the end)

    Metcon 88cal
    11 cal row
    135 fs x6
    Minimal hop pu’s x6

  4. Carrie says:

    BS: 105/120/130/135/145/125×8
    Metcon:
    52 cal row
    FS @ 65# – scaled to 5 most rounds
    Ring rows – scaled to 5 most rounds

  5. Tanya says:

    135 x5
    145 x4
    155 x3
    165 x2
    175 x1
    155 x8

    76 cal–9/11/10/9/10/9/9/9 damper 7
    85# (all reps barely–wanted to skip bad during 6 & 7th rd)

  6. Mark G says:

    Strength
    175
    195
    205
    220
    235
    245
    205 X 8

    METCON
    80 cals &115#

  7. Luke B says:

    Strength:
    275/315/335/365/375/225×8 (both knees are shot)

    Metcon – 101 Rx

  8. Kimberley says:

    Strength
    85/95/105/115/120/8@105

    EMOM 42 cals
    65# FS
    Seated RR

  9. Shank says:

    Back Squat – 145/180/195/205/215/165

    Metcon – 95# FS. 71 calories.

  10. slchampine says:

    225/260/275/295/310/260

    70’ish calories on row
    135# FS

  11. Tim C says:

    HBBS: 155/185/215/235/255/185

    EMOM: 115#, 67 cals on rower.

  12. Wilks says:

    BS – 225/255/275/290/305/275×8
    Metcon – 106rx

  13. Rob H. says:

    275/295/315/345×1…wasn’t happening for two today :/ 300×5
    EMOM Rx
    55 reps I think(5rds)
    Last round had to stop. started seeing stars, legs cramped & couldn’t finish 6th rep on squats…that was fun.

  14. Jennie says:

    5 am wod
    Squats based off 305
    5@200
    4@230
    3@245
    2@260
    1@275
    8@230

    Metcon complete, reps all unbroken from floor
    Shoulda/coulda pushed harder on row. 66 reps.

  15. ML Day says:

    Strength
    124/146/169/180/190/205 at rx rep scheme

    Metcon
    75 calories
    Rx except bike
    12/11/10/9/8/8/9/8.

  16. jkb says:

    Strength: 5@88/4@103/3@113/2@118/1@128/8@103
    Worked off 1rm 138

    EMOM 16: 48cals
    Odd: 6 FS 53# + alternated bw 6 pull-ups (green band) & 6 RR’s
    Even: row cals 7/7/6/6/4/5/5/8… Struggled on rounds I did pull-ups.

  17. Matt Z. says:

    275,315,340,365,385,315×12
    EMOM

  18. Monte says:

    BS – # based on 245 1RM

    WOD – 74 rx

  19. Shea says:

    BS:120/140/150/160/167/140×8
    Metcon: 55 cal (shoulda pushed harder on the row, but I’m horrible at it, too)
    FS @95#

  20. Bob says:

    Strength: based off 345
    225×5
    260×4
    275×3
    300×2
    315×1
    255×8

    Metcon: 62cal, 155# back squat from rack due to sore wrist

  21. LA says:

    260/305/315/335/365/345×5, fail at 6
    Metcon- I took the bait from JK, 155#
    106 cal

  22. missychamp2016 says:

    Back Squats
    5@117
    4@135
    3@145
    2@152
    1@162
    4@145/4@125

    EMOM 16
    Fronts squats @63#
    Ring rows
    Calories on row: 40

  23. Marcia Jo says:

    Strength: 105/125/135/145/155/125

    Metcon: 53 cals
    85# FS
    RRs

  24. Kim says:

    @home Monday
    Back Squats
    103#/118#/128#/133#/143#/118#×8

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