2016 May 16 WOD

Posted: May 16, 2016 in Uncategorized
Back Squats

20 minutes to complete:
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 6 reps @ 80-85%

Metcon

“Cindy”
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to May 18, 2015

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Comments
  1. MLDay says:

    Strength
    Accidentally based percent off of Back Sq 1RM that’s why I felt weak
    143/163/193/193/205 f

    Met con
    Cindy
    14 + 5/10/9
    Rds 1-7 did two hand iniated PUs 8-15 did one
    The rest started standing

  2. jks says:

    BS 135×5, 155×5, 175×4, 200×3, 210×2, 225×1, 200×6
    Cindy 12 + 5 + 4 Ring Rows All rounds

  3. Kent says:

    Strength: 135×5/ 155×4/ 185×3/ 195×2/ 205×1 / 165×6

    Cindy – 11 + 3

    push ups were ugly
    After Cindy, the rest of Monday should be easy…

  4. H2 says:

    Backsquats:80/95/100/105/110/90

    Metcon: 14+5+10+8
    5 Ring rows
    10 (Odd rd – push ups/Even rd – ab mat)
    15 Air squats

  5. Tanya says:

    128/145/165/175/185-got it w/a tiny bit of help from right hand to knee/ 185f/163×2, too much/153 x4

    14+5+2
    Push-ups only strict 2 Rds then plank down, progressively more rolling up to finish in plank.

  6. Rachael says:

    Cindy: 16 + 5

  7. Luke B says:

    @shed
    Coming off 2 days of stomach virus. 11lb weight loss. Serious struggle

    Squats
    275/315/350 then just did 2×10 @250

    Cindy
    16+2 Rx

  8. LA says:

    260/300/345/365/375/345 -f5th
    Metcon- 24rx

  9. Melanie says:

    Back Squats
    20 minutes to complete:
    Set 1 – 5 reps @ 65% 85
    Set 2 – 4 reps @ 75% 95
    Set 3 – 3 reps @ 85% 105
    Set 4 – 2 reps @ 90% 115
    Set 5 – 1 rep @ 95% 120
    Set 6 – 6 reps @ 80-85% 105

    Metcon
    “Cindy”. COMPLETED 11 rounds + 5 + 10
    AMRAP 20
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats
    Compare to May 18, 2015
    Was a PR for me for Cindy. Last I did 9 rounds + 5 + 10.

  10. Kimberley says:

    Back squats
    85/95/105/115/120/6@105

    “Cindy”
    12+1
    Alternates jumping PU/RR
    Rolling push-ups
    Squats, almost all UB

  11. Melanie says:

    IMG_7430.JPG

    Seriously Lance……what did you have for breakfast, crack? Lol. Just kidding. Awesome work!!!!

  12. Rob H. says:

    Back squats
    225 x5 (2 sets) /255/275/315/365/315
    *I know I’m off %s😕
    I couldn’t get warmed up until 8-10 minutes into the work out.
    Metcon
    “Cindy”
    15+5

  13. Joe Edwards says:

    PR on squats #230
    Cindy 13+5

  14. Wilks says:

    BS – 225/260/300/320/340/285
    Cynthia (she doesn’t want me to call her Cindy until I can get 20 rounds) – 15+5+10+4

  15. Jennie says:

    5AM WOD

    Back Squats
    200×5
    230×4
    260×3
    275×2
    295×1 (failed first attempt, got 2nd, 97%)
    245×8

    20-15
    GHD
    Hip Extensions
    Not for time.

    Cindy tonight.

    • Jennie says:

      5:30 class
      Worked Power Snatch technique…lats keeping bar close and intentional knee extension
      5@65
      3@85
      3@105
      3@115

      3 Split Snatches at 125

      Cindy
      16+5+6 RX
      PR at strict, legit push ups
      All pulls and squats unbroken

  16. Monte says:

    Squat work with 250# 1RM

    Cindy
    14.5.9

  17. stefgatlin says:

    Squats felt super tight in my back so I decided to be smart and bail after two sets. Biked and did GHD’s instead.

    Cindy – 12+5+3 Rx – every single stupid strict push up – seemed to take forever, but they were strict!

  18. bigdolan says:

    Squats
    315×5
    345×5
    385×4
    405×2
    425×1
    365×6

    Cindy
    12+5+6

  19. Elisabeth says:

    85/95/105/115/125/6 @ 90

    Cindy
    11+5+5
    RR the whole time

  20. slchampine says:

    225/255/285/305/305/225
    Legs hurt from Fri, dropped %’s

    Cindy
    17+5+2 rx

  21. Nichole Dyer says:

    Row 500m. 2 rounds of Cindy
    Back Squats
    5-105
    4-115
    3-135
    2-140
    1-145
    6-130

    Amrap20
    11+5+10+7
    5 jumping pull ups altering with ring rows
    10 push ups. 3 rds sit-ups
    15 air squats
    Post WOD
    Worked small blue band Kipping pull ups

  22. Lucas Holland says:

    Back Squats
    5@275
    4@325
    3@365
    2@385
    1@405
    6@345

    Cindy – 17+5+10+10 rx pr!

    Snatch Emom x 10
    @175 1@195

    8×2 snatch pulls from blocks above knee
    185×2/205×2/225×2/245/265

  23. Kim says:

    @home
    Strength
    83#/118#/133#/143#/153#/128#×6
    Metcon:
    13 rds
    5 pushups rx each rd and
    5 plank down and roll up to plank each rd

  24. Bobby says:

    BS:
    5 @ 275
    4 @ 315
    3 @ 355
    2 @ 375
    1 @ 405 attempted double. Failed 2nd rep
    6 @ 345

    Cindy: 15 + 5 + 5 – first time doing regular pullups, painless induce months

    • Bobby says:

      attempted to stay within Rx standards. Some squats were shallow and my push-ups sagged some at the end… But still better than the last two times I completed Cindy.

  25. Megan with child says:

    Squats
    120/140/155/165/175/140

    Cindy : 11+5 +8 Rxd
    All pull ups unbroken and push ups strict as crap all rds

  26. Matt Z. says:

    275,315,355,385,405, 345
    21 rounds, 4 pullups

  27. Jason G says:

    1st time to post. Hope I did it right.
    “Cindy”
    16+25rx

  28. Bob says:

    Strength: 225/260/295/310/330/275
    Metcon 15+5+2 rx

  29. Shea says:

    LBBS: 120/140/157/167/175 & 6×147
    Cindy: 14+1
    PU/squats UB
    As strict as I could push ups very broken

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

    BS based on 375…
    245/280/320/335/355

    Cindy:
    21 rnds +5
    Rx’d

  31. Haley says:

    Back squats: Worked percentages off 150#

    Cindy: 12+5+10
    Jumping pull-ups
    Push-ups resembled the worm
    I made the air squats my biotch

  32. Marcia Jo says:

    Back Squats: 105/125/145/155/165/145

    Cindy: 13 + 5 + 8

  33. Patrick M says:

    5@175
    4@195
    3@225
    2@240
    1@250 failed but I was trying out Dolan’s squat shoes.
    Cindy
    14 rds rx’d

  34. Joy says:

    Set 1 – 5 reps @ 65%: 85#
    Set 2 – 4 reps @ 75%: 97#
    Set 3 – 3 reps @ 85%: 115#
    Set 4 – 2 reps @ 90%: 117#
    Set 5 – 1 rep @ 95%: 125#
    Set 6 – 6 reps @ 80-85%: 115#

    Cindy: 13 rounds

    5 Pull-Ups: jumping pull ups for 10 rds/ tall box for 3 rds
    10 Push-Ups: wrist is acting up so I did my right side on my fist/left side normal. lots of roll ups
    15 Air Squats

  35. jkb says:

    BS: 5@88/4@103/3@113/2@123/1@128/6@103

    ‘Cindy’ 13+4
    5 RR’s
    10 push-ups…lotsa roll ups to planks going on.
    15 sit ups w/ 10# MB
    …did same modified scheme 5/2015 due to right knee funk, improved from 11+5+10

  36. Josie says:

    100×5
    115×4
    140×3
    138×2
    145×1
    125×6

    15 minutes Cindy
    6+5+6

  37. Cara says:

    Squats: 100/115/130/135/145/120 – worked on low bar and had much better form

    12+5
    Pull-ups and squats unbroken except for one round of squats – had to adjust clothes
    Push-ups – mostly roll ups. Tried hard to do some strict.

  38. […] 5 Pull-Ups 10 Push-Ups 15 Air Squats Compare to May 16, 2016 – OR – “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Compare to May […]

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