2016 November 28 WOD

Posted: November 28, 2016 in Uncategorized
Test

25 minutes to find 1 rep max Back Squat

Compare to September 22, 2016

Skills

EMOMx10
Odd: 6-10 Handstand Push-ups
Even: 40 Double Unders
Compare to July 6, 2016

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Comments
  1. mlday says:

    Not motivated this morning

    213# BS (not PR)

    Emom
    Sluggish

  2. James Roberson says:

    305# BS
    PR

    EMOM
    Mix of strict, kipping, & deficit PUs
    Strings of 5-6 DUs

  3. Shank says:

    Back Squat – worked up to 275#. 20# PR

    EMOM – 6 strict HSPUs, unbroken, with pad for rounds 1-3. 3 kipping HSPUs round 4 and 5, no pad.
    40 DUs each round.

  4. Kent says:

    267 BS – PR!

    (LBBS-135/185/215/235/255/267)

    EMOM 10 knees on the box PU’s; 10-20 DU’s/attempts each round.
    Extra: 75 Sit-ups.

  5. jks says:

    BS 135×5/185×3/205/225/235/245/ 250PR
    EMOM HShold/then 4 rnds of 6 from box
    DUs 20/15/12/14/16

  6. Hollie says:

    Back Squat
    1 Rep Max
    200# PR

  7. Eric Bausch says:

    Back Squat

    315×2

    *Workload was” heavy doubles” instead of a 1RM because I am at BC

  8. Groves says:

    335 for a 10# pr up from September. Probably coulda got 340.

    Did the EMOM. 5-6 hspu, 20-26 DU.

  9. Doug Barnwell says:

    Squat:
    405# PR

    EMOM:
    HSPUs (6/5/4/5/5)
    DUs (40×5, all unbroken)

  10. Joe E says:

    BS: 295 PR up 30lbs
    Emom: HSPU kipping work
    DU’s 2-6 at a time prob 20 a round

  11. Rob H. says:

    No BS worked on HSPU
    Emom
    HSPU kipping 3-4/rd
    Dubs not working today. 20-30/ round.

  12. bigdolan says:

    Bs 460,470,480! 25#PR.
    Metcon 6hspu every round
    Strung 10 dubs on second round for the first time ever! Good day!

  13. Jim D says:

    345# BS PR

    EMOM
    5-6 seated 40# dumbbell press
    40 DU’s each rnd

  14. Jennie says:

    Lunch class
    315# PR
    Felt like I could have done a little more but I was tingling all over for several minutes after the 315 so I opted to stop.

    Did 10 GHD and 6 HSPU on EMOM. 1st HSPU in 2.5 months…collar bone shoulder joint hurts.

  15. Bobby says:

    BS: 225/315/365/405/435pr/445PR!/455f

    EMOM: 6 unbroken HSPU each minute – 40 DUs each minutex

  16. Kimberley says:

    Back squat 145 (10# pr)
    4@65/4@85/2@105
    115/125/135/140/145

    Emom skill work ✔️
    Hspu from 24″ box
    DU attempts

  17. Mark Goff says:

    Back squats
    225,255,275,305 PR, 315 PR!!!

    Metcon
    Odd 5-6 HSPU
    Even 30-40 DU

  18. Cara says:

    Skill completed at home
    Dubs – all unbroken
    10 hspu’s from chair each rd

  19. Joy says:

    BS: 155# pr

    Skill: EMOMx10
    Odd: 6-10 Handstand Push-ups: Kipping (4 per minute)
    Even: 40 Double Unders: still perfecting… got some but lots of attempts

  20. Wilks says:

    My main fitness goal for 2016 was to squat 375#. I started the year squatting 300#. Today I achieved my goal! Thanks for everyone’s support!

    BS – 375# (20# pr)

  21. Monique says:

    BS – 155 PR of 5lbs then had a series of mental failures

    EMOM –
    Seated L Press – two rounds with a 30lb dumbbell, got 6 then 2 reps in round two. Moved to a 25lb dumbbell and got 6 each round by breaking into sets of 2.
    I got 6 DUs (with a single jump in between) which is almost a PR if not a PR. Whipped myself a whole lot.

  22. Bryce says:

    135# for 5
    205# for 5
    255# for 3 More left in the tank but stopped.

    10 min EMOM
    50 singles
    10 strict push-ups

    Going to hurt in the AM but feels good to get this fat moving again

  23. Elisabeth says:

    BS 125/145/175pr/185 PR!

    EMOM
    Seated DB presses 15# 10 each round except the last I did 8
    DU attempts each round got 3/7/5/6/10

  24. Jay says:

    BS 385# tied PR got a bad cramp in my leg didn’t have time to try 400#

    EMOM
    DU
    3 reds of 6 HSPU The rest working on kicking up and holds

  25. Joshua G says:

    Tied previous PR @ 275#. Fatigued myself too early.

    EMOM:
    Subbed 95# overhead squats for the HSPU: 5/4/5/3/3
    Got 40 dubs on rounds 2, 3, and 5

  26. Brett Christensen says:

    1.) Failed 405 twice
    2.) Did deficit HSPUs w/ hands on 45s: 10/7/7/7/7
    DUs: 40s across, 1st 2 rounds were broken
    3.) Snatch work based off of 225 (all singles, make or miss and move on)
    60% × 3 = 135 1/1/1
    65% × 3 = 145 1/1/1
    70% × 3 = 160 1/1/1
    75% 3 × 3 = 170 1/F/1, 1/1/1, 1/1/FXT
    4.) Snatch pulls based off of 225
    90% 4 × 3 = 205
    5.) ROMWOD

  27. Megan says:

    Worked up to 175#
    Def not a PR but I guess it’s a post babe one gotta start somewhere with these again !

    Metcon
    Dubs did every round
    HSPUs 6 unbroken every round except last one did 10 total

  28. Kim says:

    Lunch WOD
    Back Squat only
    175# 13# PR

  29. […] 20 minutes to establish a 1 rep max Back Squat Compare to November 28, 2016 […]

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