2016 August 4 WOD

Posted: August 4, 2016 in Uncategorized
Strength

25 minutes to complete Deadlifts
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps (higher weight than set 1)
Set 5 – 4 reps (higher weight than set 2)
Set 6 – 2 reps (higher weight than set 3)

Metcon

AMRAP 10
Max Kettlebell Swings w/ Partner (53/35)
w/ EMOM Push-ups (5/3)
*One partner does KBS while the other partner runs carrying a medicine ball (20/14). When the runner returns, partners swap. EMOM, complete Push-ups and then continue whatever you were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps.

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Comments
  1. Jim D says:

    Deadlifts
    6@255 / 4@285 / 2@305
    6@305 / 4@325 / 2@335

    AMRAP 10 with Raul from Missouri
    143 points Rx

  2. MLDay says:

    Strength
    205/215/225/215/225/235-only 1

    Metcon
    222 rx with Shea

  3. Justin Harrison says:

    DL- 315/335/365/335/365/395
    Metcon w/ Lance- 181 Rx

  4. LA says:

    DL- 315/335/365, 335/365/385f
    Team Metcon with Justin- 187rx

  5. Tanya says:

    175×6
    195×4
    225×2
    195×6
    215×4
    245×2

    Partnered with Kelly 216 Rx

  6. Luke B says:

    Deadlift:
    335/365/405
    365/415/455 fail

    Metcon w/t Scott 222
    Luke – Rx
    Scott – Russian

  7. Carrie says:

    Deadlift:
    145/165/175
    155/175/185

    Metcon completed solo – 68 KB reps
    KB @ 25#, Runs with 10# med ball

  8. Brett Christensen says:

    @ home
    3 position clean and jerk (floor/below knee/above knee) × 3:
    60% = 160/65% = 175/70% = 185/75% = 200
    Clean pull:
    3 × 2 @ 95% = 260/3 × 2 @ 100% = 275
    Front squat:
    3 × 2 @ 75% = 255
    Good mornings:
    3 × 5 @ 75lbs

  9. Lucas Holland says:

    Deadlift
    6@405
    4@435
    2@455
    6@425
    4@465
    2@495f didn’t rest long enough between sets

    Amrap/Emom with Rachael – 190 rx+

  10. Joe E says:

    Deadlift 225/225/275 275/315/315

    Metcon: With Scott
    53KB 141 reps
    20lb ball

  11. stefgatlin says:

    DL – 135/165/185/195, 155/180/205

    Metcon – 92 reps solo, Rx weight
    Started on run – Ran then did 20 swings before running again

  12. Mark G says:

    Deadlifts
    6×225,4×275,2×295
    6×255,4×295,2×315

    EMOM with Monte
    170 reps rx

  13. Kimberley says:

    Strength
    6@85/4@100/2@115
    6@95/4@110/2@130

    AMRAP with Missy C 171 reps
    25# KBS for me (25/25/17/5)
    10# med ball carry

    Started on the run and went too far the first time.
    Fun WOD- super blazing hot!!
    😓😓🔥🔥☀️☀️

  14. slchampine says:

    6@225
    4@275
    2@315
    6@275
    4@315
    2@365

    WOD: 180 reps with JD, 53# kb

  15. Joshua G says:

    Deadlifts:
    6x 145, 4x 170, 2x 190, 6x 160, 4x 180, 2x 195

    Metcon:
    Partnered with Adam. Rx
    Total reps: 168 (miscounted at the box earlier)
    Breakdown:
    Guthrie: 23/20/17/15/10
    Adam: 14/18/20/17/14

  16. Haley says:

    Strength: 125/135/145/135/145/155

    AMRAP: 194 RX
    Team GB17!!!

    Extra:
    Bench: 55/65/70/75/80f/75
    6×3
    Worked on handstand walks

  17. missychamp2016 says:

    Strength
    Subbed Strict Press (hamstring stil…)
    6@45
    4@55
    2@65
    6@52
    4@60
    2@70
    1@75/77/80

    Wod
    Partnered with Kim G. ❤️ Fun workout!
    171 reps total
    Me-25@30/25@30/25@25/24@25
    Had to walk with the wall ball

  18. Matt Z. says:

    365,405,455
    405,425,475
    Mostly good form, turtle shell back on 475×2.
    212 swings with Bill.

  19. Sabrina says:

    Didn’t know where to start but felt strong on my finish 185/195/205////205/215/235

    Teamed up with Jessica 🙂 #224

  20. Marcia Jo says:

    Strength: Should’ve gone heavier, but my confidence needed a boost since I haven’t been here in almost 2 weeks 😉
    105/135/165/135/165/185

    Metcon: 158 with Shelby
    35# KB
    14# WB

  21. Melanie Ragan says:

    Strength

    25 minutes to complete Deadlifts
    Set 1 – 6 reps – 105#
    Set 2 – 4 reps – 105#
    Set 3 – 2 reps – 105#
    Set 4 – 6 reps (higher weight than set 1) – 115#
    Set 5 – 4 reps (higher weight than set 2) – 125#
    Set 6 – 2 reps (higher weight than set 3) – 135#

    1 rep @ 145#
    1 rep @150#

    could definitely go higher

    Metcon – total of 185 reps with Julianne ……. awesome work!!

    AMRAP 10
    Max Kettlebell Swings w/ Partner (30 #)
    w/ EMOM Push-ups (3)

    instead of run I road bike for .12 miles with 15 – 20 lbs weighted backpack
    some of the pushups were also weighted

  22. Barbara Beiter says:

    Lucius- coach
    Strength
    25 minutes to complete Deadlifts
    Set 1 – 6 reps. 55#
    Set 2 – 4 reps. 65#
    Set 3 – 2 reps. 75#
    Set 4 – 6 reps (higher weight than set 1). 75#
    Set 5 – 4 reps (higher weight than set 2). 80#
    Set 6 – 2 reps (higher weight than set 3). 85#

    Metcon
    AMRAP 10
    Max Kettlebell Swings w/ Partner (53/35). (Monique)
    w/ EMOM Push-ups (5/3)
    *One partner does KBS while the other partner runs carrying a medicine ball (20/14). When the runner returns, partners swap. EMOM, complete Push-ups and then continue whatever you were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps

    108 reps. 14# ball, 18 # KB

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