2016 May 13 WOD

Posted: May 13, 2016 in Uncategorized
Strength

20 minutes to complete Front Squats
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 75%
Set 3 – 1 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 3 reps @ as heavy as possible

Metcon

Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24/20)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

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Comments
  1. Jesse G says:

    FS: 155/175/185/200/215/225/215×3

    Metcon: 90s rest interval shortened to 60s (Thans Kim!😜)
    170 total reps

    Strict ring dips – 14/12/12/13/13=64
    24″ box jump – 13/15/13/13/16=70
    50# DB snatch – 8/6/6/7/9=36

  2. jks says:

    FS based on 185 – 120/140/150/155/165/175/only 2 @ 185
    Total Reps 197
    Box Dips 15/18/19/20/21
    Box Steps 24″ 9/10/11/11/12
    30# Snatch 10/10/10/10/11

  3. Luke B says:

    @shed

    From squat:
    210/245/260/275/295/315/280

    Metcon
    44/53/52/47/50 – 246 total
    Rebounding BJ, 50# DB

  4. ML Day says:

    Strength
    105/125/130/140/150/155/145

    Met con
    186
    Ring dips with small band 8/10/10/9/8
    BJ 20″ 13/14/14/14/14
    Snatch #30db 15/14/14/14/15

  5. Wilks says:

    FS – 200/230/245/260/275/300(20#pr!)/275×3
    Metcon -179rx (65#db)

  6. Lucas Holland says:

    Front Squat
    3@225
    2@245
    1@275
    3@295
    2@315
    1@325
    3@315

    Metcon – 217 70# db

    Metcon2 – 19:23
    100-80-60-40-20 double unders
    10-8-6-4-2 OHS @135
    5-4-3-2-1 Ring MU
    6 fails total

    Extra
    3rds
    20ghdsu
    20 hip exstensions

  7. Rob H. says:

    Strength
    200/230/245/260/….backed off and started working on form…have a technique flaw that needs correcting.
    *thanks for catching the flawJennie
    Metcon
    151 rx 50#db …not a good effort
    No MOJO today

  8. Haley says:

    With Kimmie:
    Worked off 130#. Instead of heavy, went for a new PR. 135#

    METCON: 198
    20# DB
    Sit ups instead of ring dips.

  9. Bobby says:

    FS:
    3 @ 205
    2 @ 245
    1 @ 265
    3 @ 275
    2 @ 295
    1 @ 315
    3 @ 295

    AMRAP: 226
    Push-ups: 15/20/20/20/20
    BJ: 10/13/14/14/14
    GHDSU: 12/13/14/14/13

  10. Patrick M says:

    Strength
    3@135
    2@155
    1@175
    3@195
    2@205
    1@215 pr!!!
    Set 7 3 rep heavy 215 did 1 then jacked my left wrist dumping it.
    2nd attempt @205 got 1 and wrist was done.
    Metcon Rd 63, Bj 24″ 65, dB Snatch 40#64, total 192
    Metcon

  11. Elisabeth says:

    FS 65/75/80/85/90/105/95

    Metcon:
    PU: 6/8/7/6/8
    Box step ups: 10/10/10/12/11
    DB snatch: 8/9/7/7/7
    Started out with 15# DB first two rounds then went up to 20#
    Total reps: 126

  12. Jim D says:

    3×135, 2×155, 1×175, 3×195, 2×205, 1×215
    And then 3×235 (struggled and almost failed on last rep)

    Total 167 reps
    Ring Dips (green band) 15,14 (black band) 11,11,12 =63
    24″ box jumps 11,12,13,11,14=61
    40# dumbbell snatch 6,9,9,9,10=43

  13. Kim says:

    Strength worked up to 125# failed 135#
    Metcon: 155reps
    20″box jumps/30#DB/ring dips w/mini band

  14. nik says:

    Strength based on a 220 1rm. Could have gone a little heavier.
    Metcon: 174
    jumped over 20″ bench, standing dips, #20 DB snatch

  15. Cara says:

    lost my paper 😦

    Did 14# Med ball sit-ups instead of dips. Shoulders/chest had had enough this week
    20″ box
    I think 20# DB

  16. Joshua G says:

    Went light on strength portion due to a sore back…

    Metcon:
    Ring dips (strict): 8 / 7 / 9 / 7 / 8 = 39
    Box jumps (20″): 12 / 11 / 12 / 12 / 15 = 62
    Dumb bell snatch (35#): 10 / 10 / 11 / 11 / 11 = 53
    Total: 154

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