2016 June 7 WOD

Posted: June 7, 2016 in Uncategorized
Metcon – 15 minute time cap

3 rounds for time of:
21 Calorie Row or Bike (or 300 meter Run)
15 Power Cleans (155/105)
9 Box Jumps (30/24)

5 minute rest and reset

Extra

EMOMx8
Odd: 15 Deadlifts** (225/155)
Even: 40 Double Unders
**Safety and proper mechanics are primary focus. Scale weight and reps as needed to maintain safe movements in the alloted time.

5 minute rest and reset

ROMWOD

11 minutes to work on getting swole and flexy

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Comments
  1. jks says:

    Metcon 12:57 Rowed, 110# Cleans & 24″ Box Steps
    Extra DLs 180# 15,8×3
    DUs 8 then SUs 40×3
    Romwod maybe 5 minutes before I needed to leave…
    still failing the breathing timing thus far

  2. Cara says:

    Metcon: Finished at 11:47
    Runs bc it felt amazing outside
    95# cleans – this really sucked for my hands after Angie!
    24″ box steps

    Extra:
    155# DL – too heavy this morning 13/10/8/7
    Dubs completed

  3. Sara M. says:

    I is freaking SORE😫😖 … Thanks a lot Angie! Quads and deltoids are screaming. Came to hopefully work out some of the soreness… We shall see if it helps or makes it worse.😬

    Metcon – 15 minute time cap
    3 rounds for time of:
    21 Calorie Row
    15 Power Cleans (rd 1 – 70#/ rd 2&3 65#)
    9 Box Jumps (20″)

    Only got through 13 cleans on the last round before time cap… Rowing always slows me down🐢

    5 minute rest and reset

    Extra
    EMOMx8
    Odd: 15 Deadlifts** (65# – went on the lighter side due to soreness and to be able to fit all 15 reps in each minute as per Coach T’s advice👍)
    Even: 40 Double Unders (40/21/26/32 – absolutely was smoked during this!😲😜)
    **Safety and proper mechanics are primary focus. Scale weight and reps as needed to maintain safe movements in the alloted time.

    5 minute rest and reset

    ROMWOD
    ✔️11 minutes to work on getting swole and flexy💪

  4. Bobby says:

    Metcon: 12:58 Rx
    round 1: ran
    round 2: rowed
    round 3: biked

    EMOM: completed – 205# DL

    ROMWOD

  5. Nichole Dyer says:

    Metcon-12:58 3 rds
    300 meter run
    15 PC #65. Arms dead from yesterday
    9 box steps 20″. Quads dead

    Emom 8
    15 deadlifts #80
    Singles and a couple DU.. Attempts

  6. Wilks says:

    Metcon – 11:27rx (row x 3)
    EMOM –
    DL 225#
    DU’s 30/20/10/20

  7. Groves says:

    Metcon barely under time cap bike, 135 all reps. One 29″ attempt at a 30″ box the rest were 20″ step ups. (schwacked my shins, Tanya’s fault).

    Extra at 225 10/10/5/5, 80 singles.

  8. Jay says:

    Metcon 12:37
    Run 300m
    155# PC
    30′ steps

    Extra 225# DL
    Rd 1 completed
    Rd 2 12 DL 30 DU
    Rd 3 12 DL 30 DU
    Rd 4 15 DL 30 DU

  9. Rob H. says:

    Metcon
    14:00
    Row/95# clean/30 box
    Extra
    95# DL/DUs😞 wasn’t happening today…
    Romwod complete

  10. bigdolan says:

    Metcon
    13:58 Rx
    30″ box nearly killed me

    Extra
    Dubs 20/10/10/10
    DL 225 15/15/10/9

  11. Jennie says:

    11:30 class

    300 run (step challenge at work)
    105#, 24″ steps
    10:30, outside
    *did 4 extra box steps on round 1, forgot to stop at 9. Didn’t cut those reps off of later rounds.

    15@155#/40 DU-all 4 rounds complete

    ROMWOD

  12. Shank says:

    Metcon: 12:40
    Bike x 3
    105# power cleans
    24″ box step-ups (broken ankle)

    EMOM :
    155# DL’s
    40 single under on left leg only (ankle)

  13. Mark G says:

    METCON
    300m run
    15 cleans @ 75#
    9 24″ box step ups
    10:27

    EMOM
    15 DL 1st rd 10 rest
    40 secs DU attempt 15-25 ea rd.

  14. Kimberley says:

    Metcon 14:00
    Row
    65# PC
    16″ box steps

    Extra
    85# DL -only got 10 last set
    80 SU (per Megan)

    ROMWOD

  15. Luke B says:

    Metcon 1
    10:34 Rx (runs)
    EMOM
    tried to hang with Lucas @245#
    15/15/13/7 ego got the best of me
    All dubs complete

    3rds
    25 hip extension
    25 sit-up

    Worked on split jerk @ 205
    6 sets of 2

  16. Lucas Holland says:

    Worked on weakness today (runs)
    Metcon – 10:01 rx
    Emom x 8mins
    Deads @245 3rds ub 4th was 10/3/2
    Dubs – 40 ub

  17. H2 says:

    Metcon: 11:05
    300 m runs/65# PC/18″ box step ups

    Extra:
    95# deadlifts 15/15/15/15
    Dubs: 23 dubs/40 su/40 su/40 su +8 dubs

  18. Blake Stegall says:

    Metcon- 10:56 rx with runs

    Emom- @225 15/15/10/10
    Dubs 40/10 shoe came untied/40/40

    Romwod- semi completed

    Postwod- 2.2 mile run @16:34

  19. Kim says:

    Metcon-14:03 w/row/85#pc/20″bj×2&24″box steps×1
    EMOM:155# 10/7/8/5 & all dubs done
    The 155# was heavy and I struggled wodding at the lunch class time.

  20. Matt Z. says:

    10:47 with runs
    8 EMOM was a challenge
    RW

  21. Tanya says:

    12:53
    Row/run/row. 90#, 24″ jumps

    DL 145. 15/40 except 3rd round struggle bus 12/39

    ROMWOD

  22. Joe Edwards says:

    13:50 Metcon ran 300 #135 cleans
    Emom: 32 deadlifts at 225
    Tried doubles every round

  23. Megan says:

    Squeezed in metcon before coaching 4:30

    13:31
    with runs that are getting slower 😩
    95# cleans
    24″ box steps

    20 min walk at home

  24. ML Day says:

    Rom Wod in morning

    Met con 1
    11:41
    Bike 21 cal
    #105 clean
    24″ bj (first 3 each rd were step ups, all others jumps)

    Met con 2
    Completed
    #155
    DUs

  25. Bob says:

    Metcon 1: Capped at 14th clean in third round: 135#,30″, run
    Metcon 2: 155# and actually strung together a significant number of du per round
    Romwod

  26. Shea says:

    Metcon: 11:24 with 300m runs, 90# PC and 20″ box jumps
    EMOM: 125# DL and dubs-dropped to 120# in round 4
    I got all the reps except the last round I got 10 DL.
    I’m struggling. My back wasn’t ready to DL again and my legs were so heavy I could barely get up on the 20″ box.

  27. Jim D says:

    Metcon 12:24
    1st Rnd 135# cleans; Rnd 2-3@ 115#
    Run all 3 rnds and 30″ box jump

    EMOM 225# Deadlift and su with several du attempts.

  28. Sabrina says:

    12:16 HELL YES! RX
    GETTING STRONGER 🤗
    *************
    #115 DL
    ALL COMPLETE

  29. Marcia Jo says:

    Metcon: ✔️ In 14:52
    Rowed
    95# PCs
    24 inch box step ups

    Extra:
    Odd: 95# DL (15 first rd, 12 second rd, 10 last 2 rds)
    Even: 13-20 DUs each rd

    ROMWOD: ✔️Ish

  30. Haley says:

    Metcon: 14:30
    Runs
    85# cleans
    24″ box jumps

    Extra:
    Single unders
    105# deadlifts
    Scaled reps

    ROMWOD ✔️

  31. Joy says:

    Metcon: 13:21
    3 rounds for time of:
    21 Calorie Row
    15 Power Cleans 65#
    9 Box Jumps (24″): all jumps

    Extra: Deadlifts: 85#
    DUs: attempts

    Romwod

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