2016 May 9 WOD

Posted: May 9, 2016 in Uncategorized
Strength

5×3 Deadlifts*
*Suggested Halting Clean-Grip Deadlifts with 2 second pause just below knee and at mid-thigh on the ascent

Metcon

Every 90 seconds for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

Extra

2 sets of:
10 Ring Rows w/ 2 sec descent
60 second Hollow Hold

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Comments
  1. Luke S says:

    Halting clean grip DL – 135/185/225/275

    Metcon @ 185# – 6 full rounds – 11,8,11,12 on push ups last 4 rounds, all cleans unbroken

  2. jks says:

    DLS 135/155/175/195/215
    Metcon 105#,
    PUs 15×3 & 12×7

  3. Nichole Dyer says:

    Deadlift with holds
    85/105/105/125/125/135

    Metcon
    5HPC #75
    Push-ups 94 total. Shoulders were failing.

    Extra
    10 ring row with descent
    Hollow rock work. Lower back comes up even when core is tight.

  4. Luke B says:

    Deadlift:
    135/185/225/275/315 clean grip & paused. 365/405/425 conventional deads

    Metcon – all rounds completed @165

    Extra – complete

  5. Rob H. says:

    Strength
    135/185/185/185/185Concentrating on form
    Metcon
    Did hang cleans with 40#dumbbells-unbroken
    Pushups unbroken through round 5
    Then sets of 10-12 on last 5 rounds
    Extra
    Had to leave will complete hollows at home after MOBILIZATION.

  6. Jay says:

    Strength 135/185/225/255/255

    Metcon 155# 15 HRPU rds 1-5, 12 6-9 and 14 rd 10

    Extra Done

  7. MLDay says:

    Strength
    #123/#153 x3 sets/#173 x2sets

    Metcon
    #93 hang cleans
    Push ups were roll up progressively more each round after 2RD

    Extra completed

  8. Tanya says:

    125/155/185×3 clean grip really challenged–need it
    95#-UB, got 15 with several roll-ups
    Extra done

  9. Kimberley says:

    Strength
    85/95/105/115/120 (switched to alternating grip for last set)

    Metcon
    2@65#
    8@55#

    Push-ups – did 15 for first 2 sets, then did 13 for sets 3-9, 15 for last set

    Major fatigue today

  10. Mark G says:

    Strength
    185,205,225,225,245

    METCON
    115# cleans
    All push-ups
    Started roll-up plank down in 4th rd

  11. Dave says:

    Deadlifts 135 – 215
    Metcon 95 cleans, push ups to failure averaged 7

  12. Bobby says:

    DL: 245/265/295/315/315

    Metcon: 155# HPC – 15 PUs rounds 1-3,10 – 10 PUs for the rest.

  13. Lucas Holland says:

    Deadlifts up to 385 with clean grip
    405/425/455 regular grip

    Metcon w/ 185#
    hrpu 15×3 10×7

    Extra – completed

    Row
    6x150m 30 sec rest between sets
    4x200m 45 sec rest
    2x300m 1 min rest

    100 sit ups unbroken

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

    DL: 225/255/315/315/345 with pauses.

    Metcon:
    135×6
    155×2
    175×2
    All pushups completed.

  15. Matt Z. says:

    225,315,365,385,405
    185 HPC, push-ups were roll ups in late rounds
    Extra

  16. Blake Stegall says:

    Strength- 225/255/315/315/345

    Metcon- @135 didn’t finish pushups on 6,7,8 but did 15 after the workout to make up for it

    No time for extra

  17. Cara says:

    Strength: Worked up to 175#

    Metcon:
    HC – Rds 1-5 with 100#, rds 6-10 with 95# (all unbroken-this was the easy part)
    Push-ups: 15/15/15/15/15/7/10/10/11/10 – got to start working on my core strength

  18. Megan says:

    105/125/135/155/165 clean grip all with pauses

    Metcon : with 100# ( easiest part)
    Push-ups got hard !
    Rd 1 and 2 strict push-ups
    Rds 3-5 Roll ups started using my belly to much so switched to 20″ box
    Rds 6-10 strict chest to box push-ups

  19. Marcia Jo says:

    Strength: 105/115/145 (with pause) 165/195 (without pause as my back was not happy with the pauses)

    No WOD, played 2 softball games instead

  20. Carrie says:

    115/115/135/135/135
    Metcon:
    Hang cleans @ 55#
    Push ups 10/9/8/8/7/7/7/7/7/10

  21. LA says:

    135, 185, 225, 275, 295, 305 f grip

    Metcon-165#

  22. Jennie says:

    Visited 9am class at Battleship CrossFit, fun times!

    6 sets of
    3FS+6BS at 90% FS
    I did 5 sets at 195.

    Metcon AMRAP 16
    400 Meter Run once then rounds of
    25 DU
    100m plate carry (two 25’s)
    15 T2B

    5+25+25

    I have scabs on my forearms today.

  23. Patrick M says:

    5×3 Deadlifts
    135,185,185,215,235
    Dave don’t forget the 2 10’s on last lift.
    Metcon @95hpcs
    Last 4 sets had to break up pushups.

  24. Joy says:

    Deadlifts: 95/105/110×2/115

    5 Hang Power Cleans: 70#
    15 Hand-Release Push-Ups: first round all strict after that was a mixture of roll ups and a few strict (wrists are now killing me!)

    Extra: did it

  25. missychamp2016 says:

    5×3 Deadlifts*
    (85/105/125/145/155)
    *Suggested Halting Clean-Grip Deadlifts with 2 second pause just below knee and at mid-thigh on the ascent

    Metcon
    Every 90 seconds for 15 minutes (10 sets):
    5 Hang Power Cleans*(63#)
    15 Hand-Release Push-Ups

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