2016 June 16 WOD

Posted: June 16, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Front Squat
Suggested loading:
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101%
1 rep @ 101+%
Compare to December 8, 2015

Metcon – 20 minute time cap

3 RFT:
21 Wall Balls
18 Kettlebell Swings
15 Box Jump Overs
12 Burpees

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Comments
  1. stefgatlin says:

    Strength – worked up to 150# on LBBS

    Metcon – 11:37 – 53# KB, 20″ BJO, 14# ball

  2. Kent says:

    4 mile run @ home.

  3. MLDay says:

    Strength
    170# FS match PR

    Met con
    11:50
    53# KB, 20″ stacked ab mats on bench, 14# wall balls – I was very late getting my equipment and got cranky before I started. Sorry for my bad attitude, 5am!

  4. Luke B says:

    Front squat
    185/225/275/305/315/330f/330f

    Metcon – 14:27
    Was hanging with the Terminator, and then round 3 happened.

    30# ball
    70# KB

  5. Rob H. says:

    Strength
    95# for a few sets of 10
    Worked with light weight to correct form and hamstring still an issue getting better trying not to rush it
    Metcon
    15:35. 80#kb 30#wb

  6. Joy says:

    Front Squat:
    5@67#
    4@80#
    3@85#
    3@90#
    1@95#
    1@105#
    1@107#
    1@110#
    1@115#
    1@120#
    1@122# (15# pr!)

    3 RFT: 14:02
    21 Wall Balls: 12#
    18 Kettlebell Swings: 35# (red kb)
    15 Box Jump Overs: all jump overs 12″
    12 Burpees
    Hot Hot Hot!

  7. bigdolan says:

    Front squat
    365 great depth 15#pr
    385 questionable depth

    Metcon 18:15
    20# wb
    72#kb
    24″ box step overs
    248# burpees

    Terrible awful

  8. H2 says:

    Strength: 65/75/80/85/90/95/100f/100 (PR!)😁
    Metcon: 11:08
    10#wb/30# KB/15″ box (step ups)/burpees

  9. Wilks says:

    185/225/245/275/295/305f
    Metcon: 12:33
    20# wb
    53# kb

  10. LA says:

    Front squat
    135/185/225/275/305 (30#pr)/ 315f, 315f

    Metcon – 12:07 red and pink

  11. Jay says:

    PreWOD 4 mile run 7:52 pace PR!

    No FS my legs were gone from run. Did some PU work and did 80 sit-ups

    Metcon 14:16
    20# WB
    53# KBS
    24′ Step over

  12. Haley says:

    Front squat:
    Worked up to 140# (10# PR!), failed twice at 145#

    Metcon: 17:04
    14# WB, 20” bench (all jump-overs), 35# KB

  13. Cara says:

    Barefoot front squats (forgot my socks!) #150 – 20# PR!

    Metcon: 15:25
    14# WB – all unbroken
    45# KBS – all unbroken
    20″ BJO

    I felt super slow today. It was HOOOOOT!

  14. Shea says:

    FS-worked up to 140# & as usual, my t-spine could take no more
    Metcon 11:37 w/14# WB, 53# KB & 20″ BJO

  15. Sabrina says:

    155# failed at #165.

    OMG 10:35!!
    Unbroken on all KBS. Round 1&2 unbroken WB… 15-6 on round 3.

    Yayy. I’m happy.

  16. Lucas Holland says:

    Front Squat
    225/255/275/295/315/335/355f

    Metcon – 10:06

    Emom x 9min
    1 power clean @225

  17. jkb says:

    FS worked up to 125# PR by7#

    Metcon in 14:something
    21 WB’s (21,10/11, 10/11)
    18 KBS yellow (18, 10/8, 18)
    15 BJ to 16″ all jumps step down
    12 burpees

  18. Sara M. says:

    ** Been studying my butt off the last few days for my grad school entrance exam tomorrow😝, so have been putting the home garage gym to good use **

    Strength – worked off of 1 rep max FS 120#
    (Don’t have 1# weights at home so numbers are odd)
    5 @ 68#
    4 @ 83#
    3 @ 80#
    3 @ 103#
    1 @ 108#
    1 @ 113#
    1@ 118# F
    1 @ 118# F – coming up on toes & knees caving in 😐

    Close to my 1 rep max, but not quite…😏
    Haven’t done these in a while, will definitely add these to my extra home strength program

    No Metcon… Have to get back to studying & get a good night’s sleep πŸ“šπŸ˜΄

  19. Matt Z. says:

    315, 325F, 320F
    9:13 20,72,24″

  20. Bryce says:

    135 – 5 reps @ 65%
    155 – 4 reps @ 75%
    175 – 3 reps @ 80%
    185 – 3 reps @ 85%
    185 – 1 rep @ 90%
    195 – 1 rep @ 95%
    205 – 1 rep @ 101% PR
    225 – 1 rep @ 101+% fail. My wrist flexibility is still horrible and I feel it is holding me back a bit.

    METCON 12:00
    14# WB
    Yellow KB these tend to stress my lower back. Step ups
    Burpes step down crawl up “felt that way any how”

  21. Joshua G says:

    Strength:
    Followed the prescribed rep counts.
    145 / 170 / 180 / 190 / 205 / 215 / 225 (my previous record, meant to do 230) /
    235 fail / 235 fail / 235 (10# PR!!)
    Todd said my form was good.

    Metcon:
    12:30
    20# wb
    45# kb
    24″ box jump overs
    All sets except the 3rd round of wall balls were unbroken. Did 11/10 on those.

  22. Kevin says:

    13:45

  23. Nichole Dyer says:

    78/85/95/105/110/115/117/125/130PR
    135 failed. Top of back broke. Did these Friday after wod

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