2016 October 21 WOD

Posted: October 21, 2016 in Uncategorized

We will have an 8:30 class today!

Metcon

30 Chest to Bar Pull-ups
Run 400 meters
15 Squat Cleans
Run 800 meters
15 Squat Cleans
Run 400 meters
30 Chest to Bar Pull-ups

Squats

3×3 Back Squats, across
3×3 Front Squats, across

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Comments
  1. Kent says:

    Warm-up: 3 rounds: row 250m/ 10 jumping lunges / 15 kb, Russian, heavy.

    WOD: 22:02
    Chest to Bar Pull-ups: a few Ctb, remainder kipping or jump assist
    SC’s: 75# due to legs recovery
    runs were great in the cool weather!

    Post:
    Push-ups: 15/12/12/12
    Sit-ups: 20/15/15/15

    It’s Friday!

  2. jks says:

    Metcon 24:33
    11PUs + 19RR / 2nd Rnd 5PUs + 25RR
    85# Semi SC
    Ran All

  3. Megan says:

    16:01
    10 Kipping pull ups / 20 RR
    400 meter more of a run today
    15 33# hang cleans
    400 meter run
    15 33# hang cleans
    400 meter run
    10 Kipping pull ups / 20 RR

  4. bigdolan says:

    Metcon 25:30ish
    10 c2b, 20 pu’s
    400
    15 135# squat cleans
    800
    15 sc
    400
    30 pu’s

  5. Rob H. says:

    Metcon
    19:33
    135# power cleans
    Strength
    OHS
    95# 3x 3-5 reps
    Just worked on positioning and feeling more comfortable with the weight. It’s getting there.

  6. Mark Goff says:

    22:17
    pull-ups
    115# sc

    Back squats 205#
    Front squats 165#

  7. Kimberley says:

    Metcon 23:36 (pretty sure, didn’t write it down)
    JPU sets of 5
    Run
    60# SC
    Run
    60# SC
    Run
    JPU

    BS @ 85#
    FS @ 70#

    Thanks Shea for coaching 8:30!!!

  8. Tanya says:

    BS 163/173/183/183/183 for2, failed 3rd rep. 183 for 3 PR
    FS 153/153/153

    Mixed in curls & rows

  9. Dave says:

    Metcon 19:12 some pull ups mostly ring rows, bike, 95#
    No squats

  10. Blake says:

    Ran 5mi prior to WOD.

    WOD: 19:07
    Strict Pull-ups (chin to bar)
    95# Cleans (still learning form)
    Runs were rough

    Did stregnth work in the AM so just foam rolled after.

  11. Bobby says:

    Metcon: 19:12 Rx – Cleans felt good, runs… did not. C2B singles.

    BS: 315/345/365
    FS: 225/255/275/295

    Loaded bar with 455 on a low rack and mini squatted that 5 times. Pretty much globo gym PR’d the crap out of my BS.

  12. Cara says:

    24:08
    Chin over bar pull-ups
    95# SC

    No squats for me today.

  13. Matt Z. says:

    16:20 with 155 squat clean singles
    First 30 C2B went well – last 30 mainly singles
    245 FS
    335 BS

  14. Monique says:

    21:15
    65lbs squat cleans
    Mix of banded pull ups, ring rows and Jayson helping me do pull up negatives.

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

    18:48 at 135#
    Pull-ups broke up 15/5/5/1×5 and 12/3/3/3/1×9

    Squats became an experiment. 450# quarter squats and holds. So by gold’s standards Bobby and I now have 450# 5 rep max.

  16. Jim D says:

    20:42 135# squat cleans. Mix of C2B and chin over.
    BS 275
    FS 195

  17. Shea says:

    Metcon 23:12 w/95# & C2b
    BS: 145×3/FS: 115×2

  18. Joy says:

    For some reason I can’t find my time but:
    chest to Bar Pull-ups: kipping pull ups
    squat clean: 60#

    Back and Front squats both at #90

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