2016 August 11 WOD

Posted: August 11, 2016 in Uncategorized
Metcon

AMRAP 3:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets and complete a total of 5 sets.

Strength

In time remaining:
3×10 Back Squats
Compare 10 rep to April 19, 2016

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Comments
  1. Jim D says:

    Metcon AMRAP3 5 sets with 3min rest b/w sets
    262 total reps with 53# KB

    Strength
    3×10 squat 185/185/195

  2. Jesse G says:

    Strength from yesterday
    EMOMx8 Squat Snatch
    115×6 (plus 2 fails)
    120
    125 (PR!)
    4 minutes rest
    EMOMx8 Clean & Jerk
    175 across (PC&SJ)

    3×10 HBBS
    175/195/195

  3. Kent says:

    Metcon: 250
    pu’s were either jump assist or kipping
    red kb

    3 x 10 LBBS: 135#

    post: ran the loop

  4. MLDay says:

    Felt tired today
    291 @ 50kbs
    3+1/3+7/3+8/3+2/3+3
    Sloppy PUs, need to work on open hips in burpee jump

    BS
    155 10×3

  5. Cara says:

    Body wasn’t feeling it today.
    239 reps
    45# KBS

    LBBS
    Rd 1 @ 75% of 1rm – 130# had to break up 6/4
    Rds 2-3 @ 70# of 1rm – 125# unbroken
    Only went below parallel on the last round, I believe. Just at parallel on the first two.

  6. Tanya says:

    No metcon
    Yesterday’s strength posted there
    Today’s BS 135# ~70% of 1 RM 3×10

  7. Luke B says:

    277 reps

    Back Squat:
    2×10 @225, 1×10 @245

  8. Rob H. says:

    Metcon
    244 pink
    Strength
    225/275/315
    Hamstring holding up. Big deal for me.

  9. Wilks says:

    225 reps – 72#kb
    LBBS 3×10 – 185/225/245

  10. Jay says:

    That was 5 rds of pure SUCK!! 252 reps 53# KBS

    LBBS 185/225/225

  11. slchampine says:

    308 reps w#53 kb

    #185 bs

  12. jkeel 42/5'9/175ish says:

    Subbed 25# GHD hip extensions for kb swings.
    3r +3 +5
    3r +3 +5
    2r +3 +6 +6
    2r +3 +6 +4
    2r +3 +6 +1
    Hip seized up pretty good on round 3 and slowed. Dropped the weight on round 4 and switched to ghd situps.

    185/225 on back squat.

  13. bigdolan says:

    242 reps Rx

    Backs squats
    225, 315. Only did 2 sets. Was shot

  14. Megan says:

    199
    Pull ups / 35# KB / burpees chest to one ab mat
    50 alternating lunges
    30 ball slams with 20# wb
    30 standing oblique twist against wall 8#wb

  15. Pete says:

    306 reps w 50# KB
    155# bs

  16. H2 says:

    Metcon: 295 reps – RR/Burpees/30#kb
    3+3+3/3+3+2/3+3+4/3+3/3+3+1
    Squats @85# (70% 1rm)

  17. Sabrina says:

    Only back squat: #145

  18. stefgatlin says:

    Strength work completed on 8/12
    LBBS – 123/125/125

  19. Joy says:

    AMRAP: 278
    3 Pull-Ups: kipping
    6 Burpees
    9 Kettlebell Swings: 35#

    BS: 85/95/105

  20. LA says:

    Metcon- 301 reps
    Squat- 185/10, 225/10, 315/f@7

  21. missychamp2016 says:

    AMRAP 3:
    3 Pull-Ups (negatives)
    6 Burpees
    9 Kettlebell Swings (30#)
    Rest 3 minutes between sets and complete a total of 5 sets.
    204 total reps

    Strength
    3×10 Back Squats
    95/115/115

  22. Nichole Dyer says:

    Amrap-total reps 232
    3 jumping pull ups
    6 burpees
    9 KBS #35

    Back squats
    3×10 #105

  23. Shea says:

    Made up BS on 8/12 post wod
    135/125/125 LBBS

  24. Kim says:

    Did the back squats at home on Sunday 8/14
    118# across

  25. Melanie Ragan says:

    AMRAP 3:
    3 Pull-Ups (jumping)
    6 Burpees
    9 Kettlebell Swings (30)
    Rest 3 minutes between sets and complete a total of 5 sets.

    222 reps total

  26. Barbara Beiter says:

    Metcon
    AMRAP 3: TODD- coach
    3 Pull-Ups. (Jumping)
    6 Burpees. (Plank on box)
    9 Kettlebell Swings. 6kg
    Rest 3 minutes between sets and complete a total of 5 sets. (219)

    Strength
    In time remaining:
    3×10 Back Squats
    Compare 10 rep to April 19, 2016
    Did not do!

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