2016 June 13 WOD

Posted: June 13, 2016 in Uncategorized
Strength

20 minutes to find 3 rep max Back Squat
Compare to October 12, 2015 or maybe you got a 3 rep PR on June 1, 2016

Metcon

In teams of two, one working at a time:
Run 800 Meters (as a relay)
50 Strict Pull-Ups
100 Push Presses (95/65)
150 Alternating Goblet Hold Reverse Lunges (53/35)
100 Push Presses
50 Strict Pull-Ups
Run 800 Meters (as a relay)

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Comments
  1. bigdolan says:

    3rep bs
    225,315,375, 425pr!

    metcon with doug
    28:45
    did real pu first round, hopping second

  2. jks says:

    BS 135, 185, 205, 225, 235 PR for both single and 3 reps
    Metcon with Mark 31:45
    PUs I did 5 kipping then jumping for both rnds
    PPs 75# 1st rnd Mark 55/ Me 45 … 2nd Mark 60/ Me 40
    Rvrs Lunge 10 w Red KB then w/out / Mark Red KB all

  3. Luke B says:

    Back Squat 3RM
    275/315/365/375 PR

    Metcon wt The Terminator (Lance)
    24:38 Rx split all reps in half

  4. Bobby says:

    3RM BS: 225/315/345/385pr/395PR!

    Metcon: 30:00 exactly – with Rusty – he was haulin on the last run!

  5. Joy says:

    Back squat: 125# (holding my own. my last 3RM pr was 125#)

    Metcon: with Nichole/somewhere in the family of 32 mins
    Run 800 Meters (as a relay)
    50 Strict Pull-Ups: 2 real strict pullups on short bar and the rest I used a skinny blue band and later a small blue band
    100 Push Presses: 55#
    150 Alternating Goblet Hold Reverse Lunges: 25#
    100 Push Presses: first 10 @ 55# the rest with 45#
    50 Strict Pull-Ups: small blue band
    Run 800 Meters (as a relay)

    The gym was spinning at one point and I feel like I really need a beer 🍺. This heat is torture.

  6. Tanya says:

    175 3RM PR, 180 for 2 PR

    27:18 with Ashley
    work split evenly except pull-ups bc I was slower. strict as many as I could, then jump pull.
    55PP, 35KB

  7. Joe Edwards says:

    After granite games WOD: Metcon 30:25 with Jay. Jumping PU’s for me.

  8. Jay says:

    Strength did granite games WOD with Joe
    15 min AMRAP
    10 135# SC &Jerk
    15 Over bar burpees
    8 185# SC & Jerk
    15 Over bar burpees
    I got 2 225# SC & Jerk failed the squat part with 3 others.

    Metcon 30:25 Partnered with Joe split everything
    25 Strict PU
    50 PP 95#
    75 45# Alternating Goblet Hold Reverse Lunges
    50 PP 95#
    10 Strict 15 kipping PU’s

  9. Rob H. says:

    Strength
    No max due to hamstring.
    Trying to be less quad dependent. Worked on form.
    Metcon with Mike. 30:00 time cap
    Subbed row 500m for run
    Subbed DUBS for goblet squat (needed the practice) push press and pull ups rx
    Got through second round of 50 pull ups and ran out of time

  10. ML Day says:

    Strength
    Up to #203 3rm (this would be 90% of 1rm) but did my bad habit knee slap
    Did #183 easily
    If had time would’ve tried something in between

    Met con
    26:01
    With Joe
    I did #75 PP
    #35 goblet rev lunges
    Pull Ups with as little toe assist as I could.
    Joe did more PUs and I tried to make up for that by doing more of pp and lunges

  11. Tim C says:

    Strength: 3RM at 285#

    Metcon: 75# PP, 35# Lunges. Only got thru 55 of the second set of PP. Had to leave for work.

  12. Elisabeth says:

    3 RM BS: 65/85/95/100/105/110/115 (115 last two did not get parallel so 110 would be my 3 rm)
    Metcon: partnered with Malia (awesome job girl!)
    We made it through the last pull ups but did not get to the last 800m run.
    45# push press
    20# kb lunges
    RR

  13. Sabrina says:

    #185 X3 #195 X1!!!! Getting stronger again!! Omg! -this excitement is for myself. Don’t mind me.

    28:13 RX ALONE 1/2 the reps

  14. Lucas Holland says:

    Back Squat – 225/275/315/365/385

    Metcon – w/ white Blake – 23:26 rx

    5×5 bench press @225
    Then
    4rds of
    25 sit ups
    25 hip extensions

  15. Shank says:

    3 rep max bs – worked up to 205

    Metcon : 28:10.
    Row instead of run
    Couldn’t do weight with goblet reverse lunges due to ankle.
    #65 PP

  16. Kim kimmy says:

    Strength 3RM- 85#/105#/125#/145#/155#PR
    Metcon w/Allison
    27:48 work split evenly
    10 strict pu the rest kpu
    55#pp/35#kb
    Last set all kpu b/c it was 6am when we started them
    Last run together

  17. Dave says:

    BS 235 x 3 = PR
    Me and Sara almost finished 30 minute cap

  18. Jennie says:

    6:30 class
    3 rep low bar back squats 213/233/253/268/275PR

    Metcon with Eli
    He did 20 pull ups, I did 30 ring rows
    He did 10# DB PP, I did 15# DB PP, split even both times
    He did 15#, I did 35# lunges, split even
    He did 15 pull ups, I did 35 ring rows
    We did 4×200 runs both times
    26ish

    Impossible to hang and pull overhead right now.

  19. Matt Z. says:

    365, 375 only got 2
    27:02 with Adam

  20. Nichole Dyer says:

    Back Squats
    135-3rep 90%
    145-2 reps 95%

    Metcon-Joy- partner ..32:00 or whatever clock ran out on run
    800 m run
    50 pull ups. Band and ring rows
    100 push press #55
    150 goblet reverse lunges
    100 push press #45
    50 pull ups
    800 m run

  21. Cara says:

    LBBS – 150# 25# PR!

    Metcon w/Graci. We were at pull-up number 47 when time ran out so just went ahead and finished the runs.

    I did some pull-ups in small black band, others in medium band. I SUCKED terribly at these and Graci did more pull-ups than I did.

    65# PP
    35# Lunges

  22. Megan says:

    Stopped at 145# on back squats

    Metcon with Jessica around 31- 32 mins somewhere in there
    65# pp / 35# KB
    All movements split evenly except pull ups J did more on these each rd

    First rd I did at least 12 – 15 strict with nothing and got in the tiny band a few times on this rd

    Rd 2 all strict that I did was in the small band

    Last run I only did 300 meter I was to hot

  23. […] 3 rep max BS compare to June 13, 2016 […]

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