2016 November 7 WOD

Posted: November 7, 2016 in Uncategorized
Squats

20 minutes to complete Back Squats
1×4@78%
1@83%
1×4@78%
1@86%
1×4@78%
1@89%

Metcon

“Heartbreak Kid”
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull ups
50 Double Unders
Compare to June 10, 2014

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Comments
  1. Jim D says:

    Squats:
    4@265
    1@280
    4@265
    1@290
    4@265
    1@305
    METCON 14:30 185#FS, 1/2 C2B 1/2 Chin over
    All dubs (several long strings unbroken 20+)

  2. Doug Barnwell says:

    Back Squats:
    1×4 @ 295#
    1×1 @ 320#
    1×4 @ 300#
    1×1 @ 330#
    1×4 @ 300#
    1×2 @ 345#

    Metcon: 12:37 RX

  3. Luke S says:

    BS – 325/355/325/360/325/375

    Metcon – 8:23

  4. Kent says:

    Back Squats:
    1×4 @ 185# (70%)
    1×1 @ 205#
    1×4 @ 185#
    1×1 @ 205#
    1×4 @ 185#
    1×2 @ 215# (81%)

    Metcon: 13:38
    FS 115#; Ctb ranged from that to jump assist pull-ups; SU’s (100) with approx. 20 DU’s mixed in rds 1 & 3.

  5. Brett Beckham says:

    BS – 175/205/175/215/175/230
    Metcon: 12:42, #155, C2b, DU

  6. jks says:

    BS 155/200/175/200/180/200
    Metcon 18:40 #100 FS
    10KPUs+10,20&20 JumpingPUs
    25DUs each rnd + 25+ SUs

  7. mlday says:

    Back squat
    Whatever Shea did

    Metcon
    #123 power cleans (adductors still yuk)
    Chin 2 Bar
    DUs

  8. Groves says:

    BS: 255×4/265/255×4/285/255×4/315(f)

    Metcon: 18:39 155/c2b/DU

  9. bigdolan says:

    315×4,395,
    365×4, 405
    365×4, 425

    Metcon 12:47
    185 from floor all unbroken
    Did 7 c2b and arm started to hurt so did ring rows
    Dubs 15,10,10
    Singles 50,50,59

  10. Joe E says:

    BS:
    185/205/235/255/235/265

    Heartbreak Kid 14:27
    FS #155
    C2B: R1 20 kipping PU’s Rd2& Rd310 kipping PU’s
    10 jumping C2B
    Dubs: R1 20 R2 60 singles R3: 60 singles in the dubs I attempted DUBs for about a minute in Rd2&3

  11. slchampine says:

    1×4 #225
    1×1 #245
    1×4 #225
    1×1 #260
    1×4 #225
    1×1 285

    WOD: 11:46
    #155
    C2B 1&2 rd
    PU 3rd
    50 DU

  12. Wilks says:

    Squats:
    4@290
    1@310
    4@290
    1@320
    4@290
    1@335

    Metcon: 16:42rx

  13. Amber says:

    -Ran/walk 1 mile
    -Heartbreak kid
    14m:20s
    65lb FS
    Big band 1-2 rnd/ big band plus small band 3rd rnd
    2:1 single unders

  14. Dave says:

    BS Squats 225 -235
    Metcon 15:17 SU 95#

  15. Mark Goff says:

    Back squats
    225,255,225,265,225,270

    16:38
    135# FS
    Pull-ups
    DU

  16. Kimberley says:

    Back squats
    4@85/1@100
    4@90/1@105
    4@95/1@110

    Metcon 15:14
    55# FS all UB
    Ring rows, sets of 5
    100 SU, then DU attempts, approx 5 each round

    First day back in 10 days…I could feel it. But felt great to move again

  17. Shank says:

    Squats: 200/210/200/225/200/230

    METCON: 17:43. #155 first set, #135 second and third.
    *Did a bunch of C2Bs and a bunch of pull ups…not sure how many of each.
    *DUs Rx

  18. Elisabeth says:

    Squats
    4@125
    1@130
    4@125
    1@135
    4@125
    1@140
    Metcon
    18:03
    75# FS
    Jumping pull ups
    DU I tried getting 25 the first and last round but I was taking way too long got 10 first round and 18 the last and then did 50 singles on the second round

  19. Bobby says:

    BS:
    4 @ 335
    1 @ 355
    4 @ 335
    1 @ 365
    4 @ 335
    1 @ 385

    Metcon: 10:08 – FS 185# unbroken – c2b singles – dubs broken x3 first set, x2 second set, unbroken last set – tried to eliminate transition time. At least 2 minutes off last time I did this workout.

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

    Coached 430 and 530.
    Built an Assault Bike for 630.
    PR

  21. Marcia Jo says:

    Strength: 135/140/135/150/135/160 (I think that last one was 160….could have been 155. I didn’t write that one down 🙄)

    Heartbreak Kid: 12:41
    75# (probably should’ve done heavier. Only had to drop once the last round)
    RR
    DUs

  22. Tanya says:

    153/163/153/167/153/173 LBBS

    14:27
    103# FS
    c2b=5 strict PU, finished with RRs per round. (rip on hand so didn’t want to swing/kip on it)
    DUs…restroom break during 1st rd of these, uugh

  23. Joshua G says:

    Back squats:
    1×4 215
    1×1 225
    1×4 215
    1×1 235
    1×4 215
    1×1 245
    (based on a #275 1RM)

    Heartbreak Kid: 19:29
    FS: 165# from the floor; unbroken 1st round, 5/5 2nd round, 5/2/3 3rd round (I think)
    Chin-over-the-bar pull ups
    Double-unders.

    Felt awful. Thanks for the push Brittany!

  24. Brett Christensen says:

    1.) LBBS w/ Bobby based off of his 1RM:
    335/355/335/365/335/385 failed
    2.) Heartbreak kid: 12:12 Rx’d = PR. I should’ve done better on this. Poor nutrition = poor performance. Hard to breath and the DUs were very broken. I think I tripped up 10+ times on the 2nd round before I got to 16 DU. Humbling = motivating
    3.) Snatch Work based off of 225 failed or made every rep counts:
    60% × 4 = 135 1/1/1/1
    70% × 4 = 160 1/1/1/1
    75% × 4 = 170 1/1/1/1
    80% 2 × 4 = 180 1/0/0/0 & 0/1/1/0
    4.) Snatch Pulls based off of 225:
    95% 4 × 3 = 215
    5.) 12 min EMOM of 12 bar facing burpees:
    :42/:42/:43/:45/:48/:51 2nd half turned into 50 seconds of work and 10 sec rest = /11/9/9/8/9/12
    6.) ROMWOD

  25. Patrick Moody says:

    Back squats
    225,225,225,235,225,235
    Metcon
    16:52
    135 fs, c2b, 25 du
    1st round was unbroken and was able to string several du’s together, after that went down hill with du’s.

  26. melanie says:

    Squats
    20 minutes to complete Back Squats
    1×4@78% – 115#
    1@83% – 125#
    1×4@78% -115#
    1@86% – 145#
    1×4@78% – 115#
    1@89% – 150#

    Metcon
    “Heartbreak Kid”
    3 RFT:
    10 Front Squats (75)
    20 Chest to Bar Pull ups (alternated between jumping, banded and RR)
    100 Single Unders

    14:34

  27. LA says:

    315, 335, 315, 365, 315, 385
    Metcon- 10:49 rx – broke last FS 6&4 dubs still ugly

  28. Cara says:

    LBBS: 140/150/140/150/140/160

    Metcon: 14:17
    93# FS
    Chin over bar pull-ups

  29. Kim says:

    128#/133#/128#/143#/128#/148#
    Metcon
    11:42
    83#
    1rdC2B/rd2&3 kpu
    After rd 1 wanted to quit, just because…..ugh

  30. The Haggs says:

    Joe
    Back Squats 165/175/165/185/165/195
    Metcon 16:43 #135

    Hollie
    Back Squats 143/153/143/163/143/173
    Metcon 16:10 #105 jumping pull-ups

  31. Joy says:

    BS:
    1×4@78%: 115#
    1@83%: 125#
    1×4@78%: 115#
    1@86%: 130#
    1×4@78%: 115#
    1@89%: 135#

    “Heartbreak Kid”
    3 RFT: 17:44
    10 Front Squats: 80#
    20 Chest to Bar Pull ups: tried to get chest high (from short bar) on all but some were only chin over.
    50 Double Unders: attempts

  32. […] “Heartbreak Kid” 3 RFT 10 Front Squats (185/135) 20 Chest to Bar Pull‐ups 50 Double Unders Compare to November 7, 2016 […]

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