2016 October 4 WOD

Posted: October 4, 2016 in Uncategorized
Metcon

With a running clock…
AMRAP 5:
Buy in: 750m Row, in remaining time AMRAP:
9 Hang Squat Cleans (95/65)
25 Double Unders
-REST 5 MIN-
AMRAP 5:
Buy in: 750m Row, in remaining time AMRAP:
9 Hang Squat Cleans (135/95)
25 Double Unders
-REST 5 MIN-
AMRAP 5:
Buy in: 750m Row, in remaining time AMRAP:
9 Hang Squat Cleans (185/135)
25 Double Unders

Tabata Tuesday

Hollow Holds, Abmat Situps, L-Sits, Side to Side, Knee to Elbow in Plank

Advertisements
Comments
  1. Luke S says:

    95 – 2+5
    135 – 1+5
    185 – 9 hsc+13 du

  2. Kent says:

    65# 1 +3
    85# 1 + 1
    105# 1

    plus Tabata Tuesday.

  3. Justin Harrison says:

    2 rds @ 95#
    1+4 @ 135#
    7 hsc @ 185#

    Tabata completed

  4. Doug Barnwell says:

    95 – 2 rounds
    135 – 1 round
    155 – 21 reps

  5. Jim D says:

    95 – 1+4
    135 – 1
    155 – 5hsc
    Mostly SU; couldn’t hit many DU today

  6. bigdolan says:

    95- 1 full
    135 10 du
    185 6 cleans

  7. Rob H. says:

    Metcon
    95# 1rd+6
    135# 1rd+1
    185# 4 reps( failed attempt reps 4 and 5)
    Tabata✔
    *L sits need work

  8. Joe E says:

    Metcon:
    95-full round
    115- got to 8 dubs
    135-got to 8 hang squat cleans
    Tabata-done

  9. Jay says:

    2.5 mile run before WOD

    Metcon
    95# full rd
    135# ran 600m and did HPC full rd
    135# ran 600m HPC full rd

    Tabata Done

  10. Kimberley says:

    Metcon
    45# SC–1 round + 3 SC
    55# 9 SC
    65# 7 SC

    Tabata ✔️

  11. Mark Goff says:

    Amrap 1
    75# 1+7
    Amrap 2
    95# 1+3
    Amrap 3
    115# 1 rd

    Tabata ✔️

  12. Brett Christensen says:

    1.) Metcon: 2 rounds/1 round + 1/9 cleans broken into 5 & 4. Everything Rx’d and the 1st 2 rounds of cleans unbroken. Legs were smoked today.
    2.) 3 * 3 Snatch balance, light @ 135
    3.) 3 * 3 Tall snatch, light @ 95
    4.) 5 * 3 Hang Squat Snatch @ 65% = 140
    5.) 5 * 3 OHS @ 70% of 1RM Snatch = 150
    6.) Tabata w/ 6:30 class

  13. Matt Z. says:

    2 plus 6
    1 plus 9
    1 plus 1
    Abs tabata

  14. Tanya says:

    65# 1rd+2 HSC
    85# 1rd
    95# 9 HSC only, no time left for dubs

    felt decent on the middle round. others not so much
    no time for tabata today

  15. Marcia Jo says:

    Metcon:
    Row + 9 + 4 at 65#
    Row + 9 at 65#
    Row + 9 at 65#

    I thought my forearms were actually just going to detach from my body at several points. I can do much better than 65#. That row tho.

    Tabata Tuesday: did it

  16. MLDay says:

    Forgot to take pic of reps.
    1. 2+ something @ #65
    2. 1+9+20 @ #85
    3. 750+9+ 1

  17. Megan says:

    1 round + 5 Hang power cleans
    1round + 9 HPC + 4BS
    1 round + 9 HPC + 1BS

    Did 200 meter run by ins
    65# HpC
    25 box steps each round

  18. Melanie Ragan says:

    Metcon

    With a running clock…
    AMRAP 5:
    Buy in: 750m Row, in remaining time AMRAP: + 9 Hang Squat Cleans (55)
    -REST 5 MIN-
    AMRAP 5:
    Buy in: 750m Row, in remaining time AMRAP: + 9 Hang Squat Cleans (60)
    -REST 5 MIN-
    AMRAP 5:
    Buy in: 750m Row, in remaining time AMRAP: + 9 Hang Squat Cleans (65)

    Tabata Tuesday, Hollow Holds, Abmat Situps, L-Sits, Side to Side, Knee to Elbow in Plank

  19. Joshua G says:

    Metcon:
    Round 1: 75#, 1 round + 1 squat clean
    Round 2: 105#, 1 round
    Round 3: 135#, 9 squat cleans

    Tabata Tuesday: check

  20. Joy says:

    round 1: 750m, Hang Squat cleans 35# unbroken, DU: 30 secs of attempts (1+5)
    round 2: 750m, 55# unbroken, DU 30 secs of attempts (1 full round)
    round 3: rowed to 600m, 65#, DU 30 secs attempts (1 full round)

    Found out my rowing technique is crap so I will be perfecting that.

    Tabata with 10# ball

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s