2016 November 18 WOD

Posted: November 18, 2016 in Uncategorized
Strength

20 minutes to complete Back Squats*
1×5@80%
1@85%
1×5@80%
1@88%
1×5@80%
1@91%
*We’re looking for loads slightly heavier than last week on 11/11.

Metcon

“Nancy”
5 RFT
400 m Run
15 Overhead Squats (95/65)
Compare to June 29, 2016

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Comments
  1. Doug Barnwell says:

    Strength: Back Squat
    1×5@325

    1@345

    1×5@325

    1@355
    1×5@325
    
1@370

    Metcon: Nancy
    14:27 RX (no PR)

  2. Jim D says:

    Back Squats
    275,290,275,300,280,315
    Nancy
    75# 14:47

  3. The Haggs says:

    Joe 17:46 75#
    Hollie 17:18 65#

  4. Kent says:

    Pre: 400m run x 2

    Back Squats
    195 base; 205,215,225

    Nancy: 33# bar 16:40?

    Post: 20 push-ups.

    It’s Friday!

  5. Cara says:

    LBBS: 140/150/140/155/140/155

    Metcon: 19:30 @ 55#
    4 minute pr, but last time I tried the first round w/65#

  6. mlday says:

    Strength
    180/190/180/195/180/205

    Metcon Nancy
    16:00 (1:30 slower than last time)
    #65 ohs but subbed 500 row for bike

  7. Kimberley says:

    Back squats
    5@95/1@115
    100/120
    100/120

    Metcon 22:32
    Did 3 rounds as listed @33# (14:48)
    Switched to rower and 22#

  8. Bobby says:

    BS: 345/365/345/375/345/395

    Nancy: 16:46 Rx – PR – all OHS unbroken – runs were slow – 1st time doing Nancy as Rx.

  9. Wilks says:

    BS – 300/320/300/330/300/345
    Metcon: 16:36

  10. Shea says:

    LBBS: 143/153/143/158/143/163 (worked off 180 which is a little below my 1RM)
    Nancy: 16:43 Rx (better than last time in 2014)

  11. Lance Austin says:

    Bs- w/Wilks
    Metcon- 14:18

  12. Matt Z. says:

    345 for 5 reps
    365,385,395 singles
    11:18 with 5 rows due to downpour

  13. Jennie says:

    Squats with the Matt’s at 6:30
    223×5
    243×1
    243×5
    263×1
    243×5
    278×1
    Most I’ve been able to squat in months.

  14. Justin Harrison says:

    15:22 Rx PR

  15. Tanya says:

    LBBS
    125×5
    155×5
    170×1
    165×5
    175×1
    165×5
    190×1

    14:27 rx 3 sec PR

  16. Kim says:

    Back Squat off of 163#
    5@135#/1@140#/5@135#/1@145#
    /5@135#/1@150#
    Metcon: Nancy
    16:06 Rx–PR:)

  17. Matt g says:

    Back squats:
    225 for my x5
    275 for my X1

    Metcon was 15:58, rowing due to the 1st ever Tennessee hurricane named Dixie that came through. It was a cat 2

  18. acorn says:

    Nancy 22:35

  19. […] 5 RFT 400 m Run 15 Overhead Squats (95/65) Compare to November 18, 2016 *There will be a 20 minute time cap today, hustle hard or adjust to meet the intended […]

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