2016 June 29 WOD

Posted: June 29, 2016 in Uncategorized
Strength

EMOMx8
1 Squat Clean @ 80%
-rest 2 minutes-
EMOMx8
1 Squat Snatch @ 80%

Metcon

“Nancy”
5 RFT
400 m Run
15 Overhead Squats (95/65)
Compare to February 19, 2016

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Comments
  1. LA says:

    Strength- squat clean, feet closer together felt better, 135, 185, 195, 205, 215×3
    Squat snatch- 135, 145, 155×5

    Metcon- 13:36, 19 off PR- didn’t have Wilks pushing me

  2. The Haggs says:

    Nancy
    Joe 17:40 75#
    Hollie 19:41 RX

  3. Kent says:

    1 mile run; 3 mile walk @ home

    right knee tweak after a mile so walked the remainder.

  4. jks says:

    SC 115×4 & 125×4
    SS 75×5 & 85×3
    Metcon 23:46 65#
    Ran x 3 Row x 2

  5. Tim C says:

    SC Worked up to 145#
    SS 75×8
    Metcon 18:57, 75#. Thanks Kim for the coaching on the OHS

  6. Luke B says:

    @shed

    Clean EMOM : 235 no misses
    Snatch EMOM: 205 failed twice on min 6. No misses on any other min.

    Nancy – 16:24 Rx (I think my 400m is a lil off, but still good workout)

  7. Sara M. says:

    Wednesday’s are typically my rest days, but I felt like getting some work in, so I just did a little strength training at home.

    Strength
    5×5 Back Squats @98#
    5×5 Strict Press @48#
    1×5 Deadlift @108#

    Then did

    EMOMx8
    Squat Clean @68# (needed to do 75#, but don’t have the right plates at home to do so😜)

    Started to do Squat Snatches, but arms are fatigued from Fran & last night’s Split Jerks, so decided to just call it a day…😋

  8. Carrie says:

    Strenth:
    Squat Clean: 55×3,65×5
    Snatch (cannot squat properly on the snatch): 45×8
    Nancy: 18:48
    Subbed rowing 400 on all and pvc pipe on all overhead squats

  9. Lucas Holland says:

    Squat Clean Emom x 8mins
    245×7/255×1
    2mins Rest
    Squat Snatch Emom x 8mins
    185×8

    Nancy – 14:13 rx pr! unbroken OHS

    Death by T2B – 10 rds + 5

  10. Eli says:

    45# squat cleans

    PVC OHS work

    45# Front Squats for Nancy
    18:02

  11. Jennie says:

    No time to warm up so stayed light
    123 SC
    83 PS

    Two 400m runs, no metcon

  12. Blake Stegall says:

    Strength-
    Power clean- 215 all rounds
    Power snatch- 145 only failed 4th round

    Metcon- 17:03rx

  13. Bobby says:

    SC x 8: 225#
    PS x 8: 135#

    Nancy: 17:08 – 7 OHS / 8 FS each round @ 95#

  14. Tanya says:

    SC 105 for 3 or 4, then 115
    PS 65×2/75×2/80×4. Added OHS after catch to some

    16:43 rx’d 3+ min longer than Feb–on dock last time, in back today + I’m not as good in the heat

  15. Jay says:

    Strength
    SC 155×2/175×6
    PS 135# all 8

    Metcon 14:53
    Subbed KBS because of shoulders.
    15 KBS 53# unbroken

  16. Kim says:

    Strength
    SC @65#×2/85#×6
    SS@ 65#
    “Nancy”
    17:30rx’d (pr by 2 whopping seconds)

  17. Matt Z. says:

    225 clean
    175 snatch
    13:57

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

    SC: 205×6 245×2
    PS: 155 (I think)

    Metcon:
    16:04
    115# FS rnd 1
    115# HBBS rnd 2-5
    Overhead was a nogo today.
    Tight hip on the last 3 runs.

  19. Hunter Harrison says:

    Squat clean (205×3 215×2 225×3)
    Squat snatch (145×3 150×3 155×2)
    Nancy 16:14 RX
    4 100 yard sprints
    4 40 yard sprints

  20. Amber says:

    Clean
    55 lb for 2 and 65 lb. for rest
    Snatch
    55 lb for 1 and 65 lb for rest

    Nancy 26min 51 sec
    45 lbs ohs for first round
    10/15 ohs then moved to front squats for rest of wod
    *Trying to keep from hurting back again so went light weights and front squats*

  21. Megan says:

    125# all power cleans today
    65# first 2 or 3 power last squat stayed light to just work the skill and stay away from developing a bad habit with the new belly

    Metcon 20:12 ( I think )
    Rxd almost 4 mins over my January time but I was only 6 weeks with child then 😂

    Just grateful I can continue to move and do all the wods and movements still !

  22. Sabrina says:

    19:46 RX
    WRISTS DEAD 😦

  23. Nichole Dyer says:

    Nancy-16:21
    400m run
    15 OHS #35

  24. H2 says:

    Strength: 65# SC / 55# SS
    Metcon: 18:18 OHS 45# 2 rds/ grabbed 33# bar to finish last 3 rds – arms were shot 😁

  25. Cara says:

    Strength: 105# squat cleans/65# snatches – First few with no squat, remainder with snatch then squat

    Metcon: 23:34
    Tried first round with 65# and wasted way too much time. Shouldn’t have attempted it. Finished out with 55#.

    Last time I did this workout with 45# and it still took 21:35 so I guess there was improvement!

  26. […] “Nancy” 5 RFT 400 m Run 15 Overhead Squats (95/65) Compare to June 29, 2016 […]

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