2016 October 28 WOD

Posted: October 28, 2016 in Uncategorized
Squats

20 minutes to complete
8×3 Front Squats @ 80%, across

Metcon

800 Meter Run
25 Deadlifts (225/155)
25 Box Jumps (24/20)
600 Meter Run
20 Deadlifts
20 Box Jumps
400 Meter Run
15 Deadlifts
15 Box Jumps
200 Meter Run
10 Deadlifts
10 Box Jumps

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Comments
  1. Jim D says:

    FS 200# across 8×3

    METCON 18:55 165# DL (~45% of 365)

  2. Shank says:

    FS – Screwed up the first set and did 8 at 170#.
    Sets 2-7 – 190# x 3

    METCON – 18:29 155#

  3. jks says:

    FS 135/145/155×6
    Metcon 22:15
    Bike 1/.8/.5/.3 miles
    DL 165# / 20″ BxStps

  4. Joshua G says:

    FS: 135 / 180 / 200 x6
    Metcon: 20:45
    115# deadlifts, 24″ box

  5. Cara says:

    FS: 120# for 5 rounds – form was getting really ugly, so I quit

    Metcon: 18:14

    105# – I went with about 47% of my 1 rep (Lucas suggested 40%). This was a good weight for me. First two rounds were about half and half and last two rounds were unbroken, I think.

    20″ box steps – all unbroken

    I have never felt like I had to puke so bad as I did in this workout. It was ROUGH pushing through it! I think I’ll be able to do it faster next time, hopefully not feeling pukey!

  6. Shea says:

    Bench press:65/65/75/75/80/80/85/85
    Metcon 18:25 w/95# DL
    Subbed bike 4:00/3:00/2:00/1:00 for run & did sit-ups w/15# med ball for box jumps
    (Due to da boot)

  7. Blake says:

    FS- 8×3 @225

    Metcon- 25:44 Rx
    First completely Rx’ed WOD. Felt good!

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

    Hit those bags.

    FS work 225# across.

    Metcon:
    21:51 rxd
    All deadlifts were dropped from the top.
    Historically this WOD would have locked my hip down. Today was just a little tight so I’ll take it.

    Hit those bags.

  9. Matt Z. says:

    255 across
    18:31

  10. Dave says:

    FS 115 x 6, 165 x 2
    Metcon 23:39 bike, 135

  11. Wilks says:

    Back squat – worked up to 3×3 @ 300#
    Metcon: 25:49rx

  12. Matt g says:

    FS- 195# across
    Metcon-24:28

  13. Brett Christensen says:

    1.) Front squats:
    95/135/185/205/225/245
    80% = 275 5 sets of 3
    2.) Metcon = 17:38 Rx’d
    DLs: 15 & 10/10 & 10/15/10
    3.) Snatch work based off of 225
    65% × 2 = 150
    70% × 2 = 160
    75% 3 × 2 = 170
    80% 4 × 1 = 180
    4.) Clean and jerks
    65% × 2 = 180
    70% × 2 = 195
    75% 3 × 2 = 210
    80% 4 × 1 = 225
    5.) LBBS
    60% × 3 = 235
    70% × 3 = 270
    75% 2 × 3 = 290
    80% 4 × 1 = 310
    6.) 12 min EMOM of
    Min 1 3-6 MUs: 3/3/4/4/4/4. Should’ve done 4/5s across.
    Min 2 3-6 deficit HSPUs I used 45lb plates should’ve been a bigger deficit: 6/6/6/6/6/6
    7.) ROMWOD

  14. Bob says:

    Front squats: 8×3 @ 185#

    Metcon: 25:07, run/185#/ 24″ box steps

  15. Jennie says:

    Modified on Saturday
    1 mile assault
    15 tall muscle cleans (63)
    15 hip extensions
    0.8 assault
    15 laying T2B
    15 pull ups
    0.5 assault
    15 TMC/HE
    0.2 assault
    15 LT2B/PU

    15:34

  16. melanie says:

    Metcon
    800 Meter Run
    25 Deadlifts (85)
    25 Box Jumps (20)
    600 Meter Run
    20 Deadlifts
    20 Box Jumps
    400 Meter Run
    15 Deadlifts
    15 Box Jumps
    200 Meter Run
    10 Deadlifts
    10 Box Jumps

    32:45

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