2017 January 16 WOD

Posted: January 16, 2017 in Uncategorized
Metcon

21-15-9
Power Snatch (95/65)
Wallball (30/20)

Row Conditioning

With a partner, Row 5K. Alternate every 500 meters or so.

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Comments
  1. Lauren Phillips says:

    Metcon: 7:01 RX
    Partner row w/ Megan Phillips: 5k @ 22:42

  2. Luke says:

    Metcon – 4:15

    Extra – assault bike sprints 0:20s on/0:40 rest, accumulate 100 cals – biked because my father (@jks) wouldn’t partner with me on row

  3. stefgatlin says:

    8:13 – Rx weights but pretty sure a couple of my wall balls were a little iffy on hitting the target, so not calling it Rx today

    Partnered with Megan – Bike instead of row – 0.7 each round

  4. Kent says:

    Metcon: 8:11
    65# mix a few cleans in first rd
    20# wb
    right elbow issues remaining
    Partnered with Tim on the 5k row: 21:03 total

    Sunday: one hour trail run

  5. The Haggs says:

    Joe 8:15. 85# and 25#WB
    Hollie 8:15. 65# and 15#WB

    5K row 20:15 with Joe

  6. Shank says:

    METCON: 7:34 85# snatches 25# wall balls

    Extra: 5K row with Jacob – 20:00

  7. slchampine says:

    #75 PS/20# WB
    4:30

    Rowed

  8. jks says:

    Metcon 8:28 (i think, didn’t write down)
    75# / 20#
    Rowed 4000 m / 20:47(ish…didn’t write down)

  9. Jim D says:

    METCON 7:26 Rx
    Partner row with Luke 5k 18:30ish

  10. Heather Moody says:

    Metcon 7:51
    Snatch #45
    WB #10

    Row 2,500 meters

  11. Megan says:

    @ 5am 😳

    7:59 rxd wall balls were a strug my engine is still missing

    5k completed with Stef no time we just werk werk werkd
    Row/row/bike/row/bike

  12. bigdolan says:

    This is Fran’s brother from jersey named “Frank”

    6:17 Rx

    Some rowing. Not much

  13. Mlday says:

    Modified for knee
    21-15-9
    #65 Push Press
    #15 hip extensions
    6:38

    Extra
    Plank (every 500 Meghan rowed)
    Sit ups (every 500 Stef rowed)

  14. Jay says:

    6:13 Rx

    Rowed 1000m and ran 1000m

  15. Shea says:

    7:24 Rx
    re-did three WB’s that missed
    5k partner row w/Sid 21:09
    Alternated every 500m x 5 rounds

  16. Rob H. says:

    Metcon
    8:17 (not rx) WBs were questionable heighth on first 2 rds finally got a rhythm on last 9

    Row
    With Dolan…..kinda… until he bailed
    Averaged 1:48-1:57 took 2 minute breaks between rds

  17. Dave says:

    Metcon 9:30 75&14
    Biked 3.6 miles in 15:58

  18. Bobby says:

    Metcon: 5:20 Rx
    Snatches: 21-6/1×9-1×9
    WBs: 21-15-9 all unbroken

    5k row w/ Scott Guthrie: 19:40
    We rested on the AB: 5.4 miles

  19. Kimberley says:

    Metcon 6:44
    Heavily modified for hip, knee and foot
    33# Hang snatch
    33# PP

    Bike .5 at a time to 3.1
    Took around 18:00

    Trying not to over do it today. Felt good to move

  20. Tanya says:

    7:33 Rx

    19:56 5k row with Mark G

  21. Sara M. says:

    **New Year, New Goals – Time to get back at it. Had 3D Lasik surgery Friday, so modified to avoid bumping eyes & sweating too much as per drs orders for 7-14 days**

    Done @ Home

    15-9-3
    Power Cleans @ 63#
    15# DB thrusters
    Time: roughly one and a half Maroon 5 songs
    (Didn’t keep time as I just wanted to take it easy and not overexert too much.)

    First time completing a WOD without glasses. Gotta say it’s real weird not having them on my face and constantly adjusting them… A good weird 👍🏻

  22. Mark Goff says:

    Metcon
    7:33
    125# snatch
    20# WB

    Rowing with Tanya
    19:57
    Rowed in 500m sets

  23. Elisabeth says:

    Metcon
    8:53
    45# snatches
    12# WB
    Conditioning
    Bike with Jessica
    3.5 miles in 20:41 for me

  24. Brandy says:

    9:26 65# and 15# WBs…it was awful

    5k row with Casey 21:46…sorry I slowed you down girl.

  25. Doug Barnwell says:

    Metcon:
    4:53 RX

    5k Row w/ Wilks:
    19:00.02 (the fu manchu did most of the work)

  26. Kim says:

    @home in a.m.
    9:09 @53# & 20# DB Thrusters
    No row or bike

  27. Jesse G says:

    7:58
    115 PC
    20# WB

    5k row with Joshua G
    I rowed 3×500, ran 2×400

  28. Wilks says:

    5:42rx
    Row w/ Doug – 19:00

  29. jkeel 42/5'9/180ish says:

    Metcon:
    6:30
    95# PS
    55# sandbag jumping front squats

    5k row with Matty P
    19:36
    500m transitions.

  30. Jennie says:

    5:30 class
    5:42 RX’D
    Paced too much early trying to pre-manage my red line. Also had to redo 5 no rep wall balls. Also having a difficult time generating much power with my knee pain/instability.

    Did 5 rounds of 0.7 on bike with 2 minute rest between rounds. Can’t row without pain. 17:36 with rest

  31. Joe E says:

    Metcon: 7:56 RX
    Row: completed

  32. J Guthrie says:

    8:05
    75# snatches
    30# wall ball

    5000m row with Jesse

  33. Lance Austin says:

    5:33rx, row 5k with pointers from J on form

  34. Carrie says:

    9:10
    45# snatches
    10# wall ball
    5K partner row with Heather

  35. Heather Moody says:

    Metcon 17:42

  36. Cara says:

    Metcon: 10:12 rx’d

    Had to stop and take my watch off and put on wrist wraps in the middle so lost some time there. Shoulder felt pretty good for snatches. Was super slow on them.

  37. Brett Christensen says:

    1.) Snatch:
    60% * 1 = 130
    70% * 1 = 150
    75% * 1 = 160
    80% * 1 = 170
    85% * 1 = 185
    90% * 1 = 195
    80% 2 * 1 = 170
    2.) Snatch Pull:
    95% * 3 = 205
    100% 4 * 3 = 215
    3.) Front Squat:
    60% * 3 = 205
    70% * 3 = 240
    75% * 3 = 260
    80% * 3 = 275
    85% 3 * 1 = 295
    4.) Barbell Conditioning: Use 1 bar
    21 DLs @ 245
    15 FS @ 205
    9 PS @ 155
    Time = 7:51

  38. Joy says:

    21-15-9: 10:31
    Power Snatch (55#): concentrating hard on technique. should have used a lighter weight.
    Wallball (14#)

    Rowed 2500m

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