2017 January 3 WOD

Posted: January 3, 2017 in Uncategorized
Strength/Skills

15 minutes to complete
3×2 Power Snatch @ ~65%
3×3 Overhead Squat @ ~65%

Metcon

For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

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Comments
  1. Mlday says:

    18:23 (I think, correct me if wrong, pls)
    Rx except Chin 2 bar
    Shoulder mobility poor today

  2. Kent says:

    Strength: PS 3 x 3: 75/75/80
    OHS: 65 x 3

    Metcon 28:13

    KB green
    80# FS, PP, DL
    TTB 12, then kte, knee raises remainder
    30 DU’s or DU attempts.

  3. jks says:

    PS 65/75/85
    OHS 65/75/75
    Metcon 33:40
    Did Burpees 1st
    20″ Bx Stps / 35# KB / 90# FS/PP/DLs / 14# WB
    10 KPs + 20 Jumping
    T2Bar from Ground
    60 SUs

  4. Blake says:

    27:30ish
    95# FS & Press
    Strict PUp
    Subbed Sit-ups for ankles to bar
    Added ring dips at the end.

    Sucked wind from the get go. Didn’t feel good but got it in.

  5. Tanya says:

    Mobilized mostly low back/posterior chain instead of strength

    23:06 Rx
    C2B took so long.
    DU so tired–29/1 😬

  6. Groves says:

    26:25

    Everything RX except I subbed for ring rows and supine t2b.

  7. Wilks says:

    3×2 PS – 135
    3×3 OHS – 135
    25:23rx

  8. Nichole Dyer says:

    25:53
    30 Box Jumps-18″
    30 ring row
    30 KBS #30
    30 FS #45
    30 knee- elbow
    30 Push Press#45
    30 Deadlifts #45
    30 Wall balls #10 all hitting above black line and wall
    30 DU and who knows how many singles.

  9. Jay says:

    5×2 PS 135#

    Metcon 23:50
    RX everything but Box steps done on 25′ box

  10. Kimberley says:

    Strength
    Snatches @ 50#
    OHS @ 33#

    Metcon 25:16
    16″ box step
    JPU sets of 5
    25# KBS 15/15
    55# FS 10/10/10
    Knee raises
    33# PP 10/10/10
    55# DL 15/15
    10# WB
    Burpees
    Singles

  11. Mark Goff says:

    Snatches and OHS @ 85

    Metcon
    28:27
    All rx except C2B did some PU

  12. Bobby says:

    PS: 3×2 @ 145#
    OHS: 3×3 @ 145#

    WOD: 17:18 Rx – tried to stay at a 15 rep/min pace – saved up surplus time on a few movements. Fun workout.

  13. Brandy says:

    Did 3 miles on bike… 9:53

    33# on strength

    11:35…15s instead of 30s
    45# bar for all bar work, brown kb, lying t2b, ring rows, 10# wb, 30 singles…

    Coughing like crazy now… This is going to hurt for a couple months

  14. Jennie says:

    11:30 class

    83 PS and OHS

    Metcon at 83#
    19:07
    Too much time with hands on my knees

  15. Haley says:

    Strength: 65#

    Metcon: 27:25
    20″ box all jumps
    Ring rows
    35# KB full extension
    65# FS
    High knees
    65# PP
    85# deadlift
    12# WB
    Burpees
    DUs

  16. Cara says:

    Strength: 65#

    28:33
    Everything rx’d except chin over bar pull-ups instead of C2B. Oh, and I push jerked my first 5 reps of the push press. 😬

  17. Patrick Moody says:

    Strength
    85#
    Metcon
    32.55 RX

  18. Monique says:

    Strength
    Snatch – 55×3, 60×3, 65×3 & 70×2
    OHS – Bare bar x3, 40×3

    Metcon – 29:02
    20″ box jumps
    Ring rows
    35# KB swings
    55# front squat
    Knees to chest
    45# push press
    70# (maybe even 75) deadlift
    14# wallball
    Burpees
    60 single unders

  19. Lance Austin says:

    23:17 lots of rest between

  20. Matt g says:

    Strength was 135

    Metcon- 25:27rx except toes to bar.

  21. Marcia Jo says:

    Strength/Skills: 65# for each

    Metcon: an angry 33:29
    20 inch Box Jumps-jumped most, stepped some
    RR
    35# KB Swings
    80# Front Squats (this was the issue 😬)
    Knee raises on the bar
    55# PP (thought I was doing 65# but here we are)
    80# Deadlifts
    14# Wall Balls
    Burpees (aren’t these always an issue)
    DUs (these brought out an anger in me that Todd had never seen)

  22. Brett Beckham says:

    Strength/Skill: #125 Snatch, #115 OHS
    Metcon: 22:33 Rx’d

  23. Joe E says:

    Snatch up to 115
    Metcon: 24:33 with #95 on bar lifts, 20lb ball, plus 53 KB.
    Kipping pull-ups rest was Rx.

  24. Carrie says:

    Metcon: 30:28
    30 reps of first 5 movements, 20 reps of last 5 movements
    16″ box steps
    Ring rows
    25# KB swings
    45# front squats
    T2B supine
    45# push press
    55# deadlifts
    10# wall balls
    burpees
    2 for 1 single unders

  25. Kim says:

    @home
    Strength 53# for both
    Metcon-21:26
    20″boxjump
    kpu
    35# kbs
    73# FS & DL
    T2B
    63# pp
    10#wb
    Burpees
    Dubs

  26. Brett Christensen says:

    1.) Strength:
    Snatches @ 140
    OHS @ 165
    2.) Metcon: 21:53 Rx’d
    3.) 5 Rounds of
    1 min cal: 16/15/16/17/16
    1 min PCs @ 135: 11/11/10/10/11
    1 min Burp OTB: 13/13/12/13/12
    1 min rest
    4.) Midline work:
    30 Med ball GHDs @ 20lbs
    30 Weighted Hip Ext @ 20lbs
    2 min sand bag bear hug hold @ 90lbs
    20 ” ”
    20 ” ”
    1:20 hold
    10
    10
    :40 Hold
    Total time = 14:16
    5.) ROMWOD

  27. The Haggs says:

    Joe 24:55 @ 115#
    Hollie 23:18 @ 75#

  28. Joy says:

    PS: 45#x2, 50#x1
    OHS: 45#x3

    Metcon:
    For time: 26:02
    30 Box Jumps (20)
    30 C2B Pull-ups: Chest high on most. Did not hit bar on all. Some kipping chin over
    30 KB Swings (35)
    30 Front Squats (65#)
    30 Toes to Bar: swinging- mostly knees to elbows or chest. some t2b. Could get t2b when doing singles. I did a little of everything
    30 Push Press (65#)
    30 Deadlifts (65#)
    30 Wall Balls (14)
    30 Burpees
    30 Double Unders: 90 singles

  29. missychamp2016 says:

    20 box steps
    20 ring rows
    20 KBS @25#
    20 FS @63#
    20 knee raises
    20 PP @63#
    20 DL @63#
    20 WB @12#
    20 burpees
    60 singles jump rope
    21:45

    3×2 Power Snatch @63#
    3×3 Clean+OH Squats @63#

  30. Barb Beiter says:

    COACH – Todd
    Strength/Skills
    15 minutes to complete
    3×2 Power Snatch @ ~65% 25#
    3×3 Overhead Squat @ ~65% 25#

    Metcon 29:42
    For time:
    30 Box Jumps (24/20) 15″ box
    30 C2B Pull-ups jumping
    30 KB Swings (53/35) 18#
    30 Front Squats (115/80) 25#
    30 Toes to Bar knee lifts
    30 Push Press (115/80) 25#
    30 Deadlifts (115/80) 25#
    30 Wall Balls (20/14) 6#
    30 Burpees with 15″ box
    30 Double Unders 60 SU

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