2016 November 11 WOD

Posted: November 11, 2016 in Uncategorized

ROMWOD tomorrow at 8!

Metcon

Climbing Ladder for 7 Minutes
3.6.9.12…
Clean and Jerks (135/95)
Toes to Bar

Compare to December 15, 2014

Squats

In remaining time, complete Back Squats:
1×4@79%
1@84%
1×4@79%
1@87%
1×4@79%
1@90%
**Note these loads are meant to be slightly above what you completed on November 7.

Advertisements
Comments
  1. mlday says:

    Metcon
    Tested for Jennie partner wod with Sam

    Strength
    Whatever Shea did

  2. Lauren Phillips says:

    Metcon:
    Up to 12 reps of both exercises
    RX

    Strength: Back squats
    1×4 @ 210
    1 @ 225
    1×4 @ 210
    1 @ 230
    1×4 @ 210
    1 @ 240

  3. Jim D says:

    Metcon: total 72 reps
    3s
    6s
    9s
    12s
    12 C&J

    Strength: Back squats with James
    1×4 @ 275
    1 @ 285
    1×4 @ 275
    1 @ 295
    1×4 @ 275
    1 @ 310
    Attempted 325 but lost tension

  4. Kent says:

    12+1, 95#, TNT- mainly knees to elbows

    Back Squats:
    1×4 @ 185# (70%)
    1×1 @ 205#
    1×4 @ 185#
    1×1 @ 205#
    1×4 @ 185#
    1×2 @ 215# (82%,10# heavier than mon)

    Pre/post ran the loop

  5. Luke S says:

    Metcon – 94

    BS – 325/345/325/385/325 – no third single

  6. Joshua G says:

    Metcon: 44 reps, 125#

    Worked on snatches during strength portion.

  7. jks says:

    Metcon 3,6,9,12 #100 K2Chest
    BS 175,205,180,205,185,205

  8. James Roberson says:

    Metcon
    3 reps into the 15s w/ #95

    Strength
    4@245
    1@260
    4@245
    1@265
    4@245
    1@280
    1@295

  9. Shank says:

    METCON: 60 total reps. #115 C&J. T2B

    Strength: 205/215/205/235

  10. Jesse G says:

    58 reps Rx
    PR by 13 reps

  11. Wilks says:

    Pre-wod
    Back Squats:
    1×4 @ 300
    1×1 @ 315
    1×4 @ 300
    1×1 @ 330
    1×4 @ 300
    1×2 @ 340

    Metcon:
    72rx

  12. Doug Barnwell says:

    Back Squats:
    1×4 @ 310
    1×1 @ 330
    1×4 @ 310
    1×1 @ 345
    1×4 @ 310
    1×2 @ 360

    Metcon: 66 RX

    Bench press: 5×5 (155/155/165/165/170)

  13. slchampine says:

    WOD
    #115
    3/6/8/12+4

    Squats
    225/255/225/275/225/315

  14. Monique says:

    Metcon – 67 @55#
    Back Squat – did a bunch and hit a PR @150#

  15. Kimberley says:

    Total reps 62 @ 55#
    Previous was 62 reps @ 45#

    Back squats
    4@90/1@105
    4@95/1@110
    4@100/1@115

  16. Matt Z. says:

    79
    Had to cruise as the hip flexors are still torched from Wednesday.
    340 for the fours
    365,385,390 for the singles

  17. Lance Austin says:

    Metcon- 93 rx, core still broken from GHDs
    315- 4
    345, 365, 395 f

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

    Metcon:
    I did squat cleans because… It seemed like the right thing to do.
    62 reps at 135#
    All T2Bs unbroken

    BS done

    Punching bag work.

  19. Jennie says:

    105 power clean and laying T2B
    15’s +10 of 18’s

    HBBS
    135×4
    185×1
    185×4
    215×1
    185×4
    235×1

    Not close to percentages but knee felt ok

  20. Megan says:

    40 reps rxd
    I have zero core and cardio sucks to many breaks T2B are so hard now but did string some together again today

  21. Shea says:

    62 reps Rx
    BS 125/135/130/145/130/155
    (Not quite the right % of 1RM but working back up to it)

  22. Patrick Moody says:

    Metcon finished 12rd for a total of 60@ 115#
    Strength bs
    225,235,225,235,225,245

  23. Tanya says:

    Made up squats on 11/14
    155/165/155/170/155/185 LBBS

  24. Brett Christensen says:

    1.) Metcon = 86 reps PR
    2.) LBBS: 305/325/305/335/305
    3.) Snatch work: (make/miss count it and move on)
    65% × 2 = 140 (1/1)
    70% × 2 = 150 (1/1)
    75% × 2 = 160 (1/1)
    80% = 175 (1)
    85% = 185 (1)
    90% = 195 (0)
    4.) Clean and jerks: (make/miss count it and move on)
    65% × 2 = 180 (1/1)
    70% × 2 = 195 (1/1)
    75% × 2 = 210 (1/1)
    80% = 220 (1)
    90% = 250 (0)
    5.) ROMWOD

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