2017 January 24 WOD

Posted: January 23, 2017 in Uncategorized
Strength

20 minutes to complete Front Squats:
3 @ 75% of 1 rep max
1 @ 80
3 @ 75
1 @ 83
3 @ 75
1 @ 86

Hero: “JT”

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Compare to January 12, 2016

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Comments
  1. Nik says:

    Based on 225 orm
    145,160,170,180,185,200

    16:15
    HSPU. RD. PU
    2 mats. Sm band. Knee
    “” + v up. “”. “”. X 2

  2. Doug Barnwell says:

    Front Squats:
    3 @ 275#
    1 @ 290#
    3 @ 275#
    1 @ 300#
    3 @ 275#
    1 @ 315#

    JT:
    31:04

    Ran 2 miles

  3. Lauren Phillips says:

    Front squats
    3 @ 115
    1 @ 120
    3 @ 115
    1 @ 125
    3 @ 115
    1 @ 130
    2×5 @ 130

    Metcon: “JT”
    16:48
    HSPU performed with 2 an mats
    Ring dips performed with band

  4. Tanya says:

    3’s @ 130#
    1’s @ 138/143/148

    “JT” 19:05
    21 hspu kip, 21 RD (smoked me), 3 PU rx’d then muscle failure so went to scales: 20# Lsit DB press, mini band w/ less tension RD, PU plank down, roll up

  5. Jim D says:

    FS
    3@205
    1@225
    3@205
    1@230
    3@225
    3@235

    METCON
    16:20 (got total of 8 HsPU with 1 abmat) sub box HSPU, used band for ring dips. PU fell apart on 15 and 9.

  6. Lance Austin says:

    FS – 245, 255, 265, 295pr, 305pr
    JT- 14:15ish

  7. Wilks says:

    BS (instead of FS) – worked up to 275×7 and 315×3
    JT – 30:44 (would’ve been rx but my feet didn’t touch the wall a couple of times)

  8. Rob H. says:

    Strength
    Need to work on form with shoulder mobility.
    Still putting to much weight on toes
    31:41 not rx

  9. Joe E says:

    FS: 165, 175, 165, 175, 185. 195

    JT: 19:55 HSPU-a frame
    Ring dips-toe assist
    Pu’s-Rx

  10. bigdolan says:

    squats
    315×3
    325×1
    315×3
    335×1
    315×3
    365 depth questionable

    metcon 19:45
    hspu
    banded dips
    pu

  11. Mark Goff says:

    Front squats
    205 x 3
    215
    205 x 3
    225
    205 x 3
    235

    Metcon
    17:12
    Kipping HSPU
    Ring dips with band
    Strict PU

  12. Shank says:

    FS – 3/185#, 1/200#, 3/185#, 1/210#, 3/185#, 1/220#

    Hero JT – 17:00 (4 second PR + last time i still could not do a single HSPU and I used a band for ring dips)
    21 – RX
    15 – db presses, ring dips, PUs
    9 – db presses, ring dips (last 4 were assisted) PUs

  13. Sara M. says:

    Strength
    20 minutes to complete Front Squats:
    (120 is max, but went off of 110 as just starting back)
    Warmed up with some lighter weights: 55/65/75
    3 @ 85#
    1 @ 90#
    3 @ 85#
    1 @ 95#
    3 @ 85#
    1 @ 100#
    Did some KBS to warm shoulders up and some wrist stretches between sets. Also worked on practicing not gripping the bar on FS. To keep a relaxed “grip” for when heavier weights happen…

    Hero: “JT”
    21-15-9
    L-sit DB push press (15# 1st rd / 10# rds 2-3)
    Ring Rows (per Coach Jennie’s advice to start getting my pull-ups back)
    Push-ups (ended up rolling up & trying to control negatives down)
    Time: 11:54
    (compared to 11:29 with 10# L-sits/box dips/push-ups)

    I didn’t die… arms are SMOKED!💪🏻😵

  14. Groves says:

    Can’t. Move. Arms. For time.

  15. missychamp2016 says:

    Strength
    20 minutes to complete Front Squats:
    3 @ 75% of 1 rep max. 105
    1 @ 80. 112
    3 @ 75. 105
    1 @ 83. 115
    3 @ 75. 105
    1 @ 86. 122

    Hero: “JT”
    21-15-9
    Handstand Push-ups. Sub: DB press 24 w/25’s, 21 w/20’s
    Ring Dips. Sub: Ring Rows
    Push-ups
    11:30

  16. Elisabeth says:

    Couldn’t make it today so I did a modified workout at home:
    21-15-9
    Burpees
    Air squats
    Push ups
    12:09
    45 min romwod afterwards

  17. Shea says:

    @home
    FS: 110/120/110/125/110/130
    JT: 19:58
    21 round: HSPU; RD w/foot assist
    15/9 round: 20# Lsit DBP & small band (only using one side of the loop) RD
    all rounds: push ups Rx

  18. Mlday says:

    10 rds
    10 cal row
    20 shoulder touches

    21-15-9
    Cal bike
    GHD
    Kbs #35

  19. Matt Z. says:

    255 for 3s
    Singles – 265,275,295,315,325,335 PR
    10:47

  20. J Guthrie says:

    Front squats:
    190 for 3s
    200, 215, 220 for singles

    JT: 21:55
    Subbed L-sit dumb bell push-presses for HSPU due to wrist; 35# for rounds 1 and 2, 25# for round 3
    Mostly Rx ring dips for round 1, toe-assisted ring dips for rounds 2 and 3
    Rx push-ups! Got a little ugly towards the end, but hey, they were there

  21. Jennie says:

    5:30 class
    175 on 3’s
    185/190/200 on singles
    Under percentages, low back and knee are really achy

    17:?? RX’d on JT
    If anyone has my time, let me know own my seconds!

  22. Patrick Moody says:

    Strength FS X3,X1,X3,X1etc.
    170,180,170,190,170,200
    Metcon Hero JT
    18:11 RX

  23. Kim says:

    @home
    Strength:
    3’s@ 98#
    1’s@ 103#/108#/113#
    JT: 18:54
    HSPU rx
    RD =small band least amt of tension, no rebound at bottom, very controlled
    PU rx

  24. Bryce miller says:

    Front squats

    Worked on getting my form and mussels moving again at #135 for the set reps

    Modified
    15-12-9
    L sit press with #30lbs dumb bells
    Ring dips with band
    Push ups

  25. Brett Christensen says:

    1.) Warm-up = 150 cal row = 7:52
    2.) Run Conditioning:
    3 rounds of
    4 * 200m run w/ :20 rest in between ea. 200
    1 min rest in between ea. round
    time: 14:24
    3.) Gymnastics Conditioning:
    6 * 12 Strict HSPUs
    rest 1 min between sets I got 12/10/6/5/4/5
    4.) Barbell Conditioning:
    10 min EMOM
    1-5 = 3 Squat snatches @ 165 felt good and I should’ve gone heavier
    6-10 = 6 PC&PJ @ 185 I got 6/6/5/5/5
    5.) Conditioning
    21 min EMOM
    10 DLs @ 205
    50 DUs
    10 Bar facing burpees I screwed up the 1st round w/ OTBB
    done as written

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

    Did front squats off of 315#. Should have went heavier.
    3×235
    1×245
    3×235
    1×255
    3×235
    1×275

    JT:
    7:22
    All of these movemet fall in my strengths. PR effort but movements were ALJ (A Little Jenky)
    Open standards state that the ring dips starts at the top from extension and then through the range of motion back to extension. On several single reps I started at the bottom pressed to extension and returned to bottom. So can’t exactly call it a PR.

  27. Bob says:

    Front squats:185/205/200/215/200/225

    JT: 18:05 rx

  28. Marcia Jo says:

    FS: 110/115/110/120/110/125

    JT: 15:22
    20# L-seated DB Presses
    Banded ring dips
    Rollingggggggg push-ups

  29. Joy says:

    FS:
    3 @ 75%: 95#
    1 @ 80: 100#
    3 @ 75: 95#
    1 @ 83: 102#
    3 @ 75: 95#
    1 @ 86: 110# Then did 3 @110#

    J.T.
    21-15-9
    Handstand Push-ups: 6 kipping HSPU, the rest L-sit 20#
    Ring Dips: worked neg and pushing up with toe assist
    Push-ups: started out strict then moved to roll ups

  30. Monique says:

    Strength – front squats
    3 @ 100#
    1 @ 110#
    3 @ 100#
    1 @ 115#
    3 @ 100#
    1 @ 120#
    1 @ 125#
    1 @ 130# (my 1rm is 135 but due to time didn’t think I could go for it)

    JT – I counted incorrectly. I finished at 14:04 then realized I was short push-ups so I went back and finished at 17:02
    Ended up doing a 63 HSPU scales (a frame push ups and L sits @15#), 45 banded ring dips and then ultimately 45 push ups, ended with a lot of roll ups towards the end

  31. Heather says:

    Front squats
    85 lbs max
    65 lb reps

    JT: 14:15
    dumbbells, box-dips, push-ups
    A-frame, box-dips, worming push-ups
    dumbbells, box-dips, worming push-ups from knees

  32. Barbara Beiter says:

    Strength
    20 minutes to complete Front Squats:
    3 @ 75% of 1 rep max. 55#
    1 @ 80 60#
    3 @ 75. 55#
    1 @ 83. 62#
    3 @ 75. 55#
    1 @ 86

    Hero: “JT”
    21-15-9
    Handstand Push-ups. 10# L sit
    Ring Dips. With band
    Push-ups. Roll up 18:19
    Compare to January 12, 2016

  33. The Haggs says:

    Joe 16:57 HSPU 1 ab mat
    Hollie 14:19 HSPU 2 ab mats, ring dips with little blue band

  34. […] Front Squats 3@60% 3@70% 3@75% 3@80% 2@85% 3×1@90% Most recent Front Squats January 24 […]

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