2016 November 16 WOD

Posted: November 16, 2016 in Uncategorized
Squats

20 minutes to complete Front Squats
1×3@78%
1@83%
1×3@78%
1@85%
1×3@78%
1@87%

Metcon

AMRAP 20
5 Bar Muscle-ups (or 10 Chest to Bar Pull-ups)
10 Chest Slapping Push-ups (This is going to be awesome!)
15 Squats
20 Calorie Row (or Run 300 meters)

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Comments
  1. Jim D says:

    Strength based on 245# max:
    3@190/195/200
    1@205/210/215/235/255 new 1 rep max

    METCON:
    5+2
    C2B, half chest slap other half hand clap, all rowing

  2. Justin Harrison says:

    FS- 245/250/245/260/245/275
    Metcon- 4+2 Rx

  3. Kent says:

    Strength (190 max)
    135 x 3 (71%)
    145×1
    135×3
    155×1
    145×3 (76%)
    155 x1 (82%)

    Meton: 5 ish (about 100 m to go on run for 5 rds, ran it in)
    alternated shoulder touches with the push-ups
    Ctb pull-ups to jump assist pu’s
    300m runs

  4. Shank says:

    Strength: 180/190/180/200/180/210

    AMRAP: 5+4
    Hand clap push ups. Half C2B pulls ups. All rowing.

  5. Nik Wilsey says:

    Squats based off 205. Should have been 225.
    Little light.
    AMRAP 5 rnds w/ c2b and strict PU

  6. jks says:

    FS 165/170/165/175/165/180
    Metcon 5Rnds
    Rnd1 KpngPUs / 2-5 JmpgPUs all x 10
    Plan ole PushUps all rounds

  7. Bobby says:

    Jiu Jitsu during 4:30 class

    FS: 255/265/255/275/255/285

    AMRAP: 4 + 10 + 10 + 14 – C2B – bike

  8. Monique says:

    Strength – 85/95/90/100/90/100 +105
    PR by 10#

    Metcon – 5+2
    Big green band for pull ups, push ups with tight elbows, squats & 300m runs

  9. Matt Z. says:

    255 3 rep
    275,295,315 singles
    6 plus 4 BMU singles, only a few chest slaps mostly regular push-ups, rowed

  10. Jennie says:

    630 class
    173×3
    193×1
    173×3
    203×1
    173×3
    213×1
    *knees both hurting, esp right but don’t seem to swell or get worse with squats

    2 rounds of 10 C2B pull ups, rest of the rounds did 5 bar MU (shoulder/clavicle only hurt when pushing out at top)
    10 GHD situps instead of push ups
    Bike
    4+5+10

  11. Patrick Moody says:

    Strength fs
    165,175,165,185,165,195
    Metcon
    10 c2b
    10 chest slap pu
    15 air squats
    20 cal row
    4 rds +10+2

  12. Joe F. says:

    FS – 225/255/225/265/226/275

    Metcon

    4 + 5
    Green band C2B
    Chest slap push-ups rd1
    Clapping push-ups rd2 and rd3
    Strict push-ups rd4
    Squats
    Ran 300m

  13. Haley says:

    Front squats: 100/105/100/110/100/115

    Metcon: ??? I spent a lot of time working on pull-up technique and dying on the bike.

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

    Hour of Jiu-jitsu…

    FS:
    80% at 235
    85% at 255
    90% at 275

    Metcon:
    Ring MU’s
    Assault Bike
    5 rnds even

  15. Brett Christensen says:

    1.) FS w/ Bobby
    2.) AMRAP = 5 rounds + 5 Rx’d Rowing
    3.) Cheerleader stretch party
    4.) ROMWOD

  16. Shea says:

    Just went to socialize w/the PM’ers tonight
    FS w/Haley
    Metcon:5+4 w/C2b’s, a mix of strict & roll up w/hands leaving the ground briefly push-ups, all rows
    Post wod stretching w/Josie šŸ™‚

  17. Carrie says:

    FS @ 95/105/95/115/95/125 – don’t remember what my 1 rep max is
    Metcon: 3 rounds + 26
    Ring rows as strict as possible
    Pushups as strict as possible
    Squats
    Row

  18. Lance Austin says:

    FS- 245/250/245/260/245/275
    5+15 rx row

  19. Megan says:

    Did front squats don’t remember weight

    3+10+7
    Kipping pull ups
    -1 rd push-ups with a tiny hop then all others clapping push-ups some at the end barley clapped but hit hands lol
    – squats with 20# KB
    – runs

  20. Marcia Jo says:

    Squats: 115/120/115/125/115/130 (Or at least this is what it is if I went off my 1 rep. I didn’t write it down soooo…)

    Metcon: 3 rounds + 10 + 10 + 15 + 4
    I won’t go so far as to say even chin over the bar pull-ups. But I did do some type of pull-up in the band for all of these šŸ™‚
    Did the kind where my hands came completely off the ground…
    RXed the air squats like a beast
    Rowed

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