2016 December 1 WOD

Posted: December 1, 2016 in Uncategorized
Metcon

AMRAP 4
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
– Rest 4:00 –
AMRAP 4
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
– Rest 4:00 –
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95)

Compare to Fran, Diane, Grace

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Comments
  1. Jim D says:

    Came in just to move; saving myself for Sat
    Fran AMRAP 4:
    Made it thru 21s but only 14 thrusters 95#
    Diane AMRAP 4:
    Made it thru 21s, 15 DL and 6 seated press 195#/25# DB
    Grace AMRAP 4:
    Got 30 @ 115#
    Assault bike 5min 1.8mi for cool down

  2. Doug Barnwell says:

    Metcon
    AMRAP 4
    “Fran”
    52 reps

    AMRAP 4
    “Diane”
    31 reps

    AMRAP 4:
    “Grace”
    25 reps

    Strength:
    Snatches
    1×4 @ 115#
    1×4 @ 135#
    1×4 @ 145#
    1×4 @ 155#
    1×4 @ 165#

  3. Wilks says:

    Fran – 68
    Diane – 27
    Grace – 3:25
    All rx

  4. bigdolan says:

    Fran 60 reps
    Dianne 36
    Grace 3:36

  5. Mark Goff says:

    Fran
    64
    75# thrusters

    Diane
    34
    205# DL

    Grace
    ✔️ 3:52
    115# C&J

  6. Monique says:

    Fran – 52 reps w a 35# bar
    Diane – 36 reps w a 85# bar & seated L presses w 15# dumbells
    Grace – 25 reps with a 55# bar

    Note to future self – my back was sore & we have a competition in 2 days…

  7. Blake says:

    8 mile Ruck/Run PR time of1hr 43min
    Ran 2-400m/walked 1-200m entire time. Used 800m route. Feet feel great, 0 hot spots… pretty happy with this effort.

    Post Ruck 4rounds of
    10cal Bike Sprints
    3 Active Rest Rope climbs (focused on technique)

  8. Joe E says:

    Fran: 61 at #95 kipping PU’s
    Diane: 65 #185 and push-ups
    Grace: 115 C&J done at 3:42
    Light before holiday hustle

  9. Kent says:

    550 m swim

  10. Patrick Moody says:

    Fran reps 60 @75#
    Diane reps 39 @ 205 #dl
    Grace reps 19 @115# messed up my timing thinking 21 reps

  11. Joy says:

    Fran: thrusters 40#; kipping pull ups (69 reps)
    Diane: DL 105#; L sit 20# (51 reps)
    Grace: 55# (30 reps)

  12. Carrie says:

    Fran: 48 reps with 33# bar and ring rows
    Diane: 50 reps with 115# bar and 15# L sit DBP
    Grace: 16 reps @ 65#

  13. […] 21-15-9 Thrusters (95/65) Pull-ups Compare to December 1, 2016 or June 27, […]

  14. […] time: 30 Clean & Jerks (135/95) Compare to December 1, 2016 or July 5, […]

  15. […] 21-15-9 Deadlifts (225/155) Handstand Push-ups Compare to December 1 or September 9, […]

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