2016 December 19 WOD

Posted: December 19, 2016 in Uncategorized
Squats

15 minutes to complete
4×5 Front Squats @ 65%

Metcon

4 RFT:
5 Muscle-ups
10 Squat Snatches (115/85)
15 Box Jump Overs (24/20)

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Comments
  1. Kent says:

    FS: 115/125

    MetCon: 14:44
    5 pull-ups, 5 ring dips, toe assist each Rd
    65# squat snatches about half actual squats
    18″ box steps on & over

    14 degrees at 5:00 am!😬

  2. jks says:

    FSs @ 135#
    Metcon 16:04
    KPUs + Assisted Ring Dips
    meant to do 75# … bad math
    85# Semi SS rnds 1&2, PS rnds 3&4
    20″ BxSteps

  3. Tanya says:

    FS 123

    16:23
    5 ring PU/5 ring dip
    SS @75
    20″ jump on & over

  4. Jay says:

    Strength: participated

    Metcon 16:23
    BMU
    115# PS
    25″ step over box

  5. Joe E says:

    FS: 135 165 165

    Metcon: 5 PU’s 5 push ups
    10 squat snatch #95
    15 box jumps 24′
    15:49

  6. Doug Barnwell says:

    Front Squats:
    2×5 @ 235#
    2×5 @ 245#
    1×5 @ 255#

    Metcon:
    18:58 (Bar MUs) – back locked up early

  7. Haley says:

    Front squats: 85/105/115/115

    Metcon:18:49
    55#, some squat snatches, some power with OHS.
    20″ box, first round all jump, 2-4 stepping
    Ring dip negatives and push-ups.

  8. bigdolan says:

    Front squats 275 across

    Metcon 19:37
    5 c2b
    5 ring descents
    10 snatch 115
    15 24″ box overs

  9. Bobby says:

    FS: 4×5 @ 225#

    WOD: 16:50
    C2B/jump up, slow negative ring dips
    SS: 115#
    BJO: 24″

  10. Elisabeth says:

    FS: 95# straight across
    Metcon
    16:46
    4rounds
    5 jumping pull ups + 5 push ups
    10 squat snatches (fell apart really quickly for me ended up doing power snatches and then went as low as I could into a “squat”)
    15 box jumps and jump downs for first round and a half the rest were step downs

  11. Andrew Tran says:

    12:19
    C2B/RD
    75#
    24″

  12. Kimberley says:

    FS @ 75#

    Metcon 14:44
    JPU/ push ups
    33# squat snatch
    15″ box step

  13. Matt Z. says:

    225
    12:46

  14. Dave says:

    165
    14:16

  15. Lance Austin says:

    205
    Metcon- 21:06 rx

  16. Jesse G says:

    155 FS

    15:38
    C2B/RD
    85# snatch (1 round squat, 3 rounds power)
    24″ box (on/over for 3 rounds, jump over on 4th round)

  17. Mark Goff says:

    Front squats
    165#

    Metcon
    14:41
    PU/banded dips
    75# power snatches
    24″ box jump over

  18. Brett Christensen says:

    1.) Metcon: 12:13 Rx’d MU unbroken & snatches = singles
    2.) Power snatch:
    60% × 3 = 110
    65% × 3 = 120
    70% × 3 = 130
    75% 3 × 3 = 140
    3.) Snatch pulls
    100% 4 × 3 = 215
    4.) LBBS:
    75% × 5 = 290
    80% × 1 = 310
    75% × 5 = 290
    83% × 1 = 320
    75% × 5 = 290
    85% × 1 = 330
    5.) Gymnastics Conditioning
    6 strict MU
    12 strict C2Bs
    18 strict pull ups
    10:48
    6.) ROMWOD

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

    FS @ 225#

    Metcon:
    14:56 with power snatches.
    Ring MU’s unbroken
    115#

  20. Jennie says:

    Did an Invictus WOD for fun
    8 minutes to complete
    25 over the rower Burpees
    500 meter row
    In remaining time, 1 rep max squat clean
    3:27 on part 1 (died on row)
    205# on part 2 (PR)

  21. Marcia Jo says:

    Squats: 105#

    Metcon: 17:13
    Ring push-ups and banded ring dips
    65# power snatches
    20 inch box step overs

  22. Joy says:

    FS: 80#

    Metcon:
    4 RFT: 16:47
    5 Muscle-ups: tried to get chest to bar pull up then working the neg on rings
    10 Squat Snatches: (45#) started off trying to squat and ended up with mostly power snatch
    15 Box Jump Overs (20″)

  23. Patrick Moody says:

    Squats 4×5 @65% forgot my FS.
    165#
    Metcon
    C2b and ring dips
    I think it was 95 for squat snatches . Box jump on and over 24: box
    18:11

  24. Megan says:

    Did strength I think was
    85/95/105/105
    Only time for two rds
    9 mins
    75# squat snatches
    5 pull ups 5 strict push-ups
    20″ box jump overs

  25. Kim says:

    @home on 12/23
    Front Squats @88#

  26. Shea says:

    late entry done on 12/19
    FS at 103#
    Metcon: FOREVER 20:15
    1st round: 5 ring pulls to chest/5 ring dips; other rounds C2b/ring dips
    80# SS and 20″ bjo
    I realize now that I was coming down with something but it was still slow.

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