2017 February 15 WOD

Posted: February 14, 2017 in Uncategorized
Metcon

EMOMx18
Minute 1: 18/15 Calorie Bike or Row
Minute 2: 15 GHD Sit-ups
Minute 3: 40 Double Unders

Back Squats

In remaining time, complete Back Squats
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%

Advertisements
Comments
  1. Doug Barnwell says:

    EMOM:
    10 GHDs + 40 DUs + 18 Cal Row

    Back Squats:
    2@255#
    2@295#
    2@315#
    2@335#
    1@355#
    1@375# (missed)
    1@375#

  2. Luke S says:

    EMOM
    Dubs 6×40
    Bike 3×18, 13, 6, 7
    GHD 6×15

    BS w/ Doug – stopped after missing 375

  3. Shank says:

    EMOM-
    2 sets of 15 GHDs
    4 sets of abmat sit-ups
    6×40 – DUs
    6×18 cal on row. Last set questionable…may have messed up the math and possibly did 16.

    Back Squats –
    165×2
    190×2
    205×2
    225×2
    235×1
    250×1
    260×1

  4. Kent says:

    EMOM-
    Bike – total of 67 cals, avg 11 cals per rd
    Abmat sit-ups: 6 x 15
    DUs- 2 x 20; SU’s 4 x 80

    Back Squats –
    135×4
    155×3
    175×2
    185×2
    205×1
    215×1
    225×1
    Used 245 at 100%; should be 267.

  5. jks says:

    EMOM
    13 Cal Row, 15 Abmat SUs & 80 Singles per rnd

    BS
    140,150,165 & 185 all x 2
    200, 210 & 225 all x 1

  6. Cara says:

    EMOM
    Started w/dubs 40 x 6
    Row 15/12 foot pedal came all the way down to 1 and I could barely keep my foot in. Got a new rower for remaining rounds and couldn’t read the cals on it so I just pulled for 50 seconds the other 4 rounds
    14# med balls sit-ups – 1 rd of 15 ghd’s, machine was too short so I stuck to med balls!

    LBBS: 105/125/130/140/150/155/165

  7. Jim D says:

    EMOM
    18cal row x6
    GHD 15 X1; abmat sit-up with 10#ball 15×5
    DU 40×5 and 36×1

    Back Squat based on 345#
    2×205/245/260/275
    1×295/310/325/330

  8. Brett Beckham says:

    Metcon:
    16/16/16/13/10/13 calories on bike
    15 abmat sit-ups
    40 double unders
    BS:
    2×190/220/230/250
    1×275/285/300

  9. Mark Goff says:

    EMOM
    GHD
    1-2 15 reps
    3-6 10 reps
    DU
    Between 24-40 each rd
    Bike
    Between 8-10 cals

    Back squats
    205,225,245,265,285,300f

  10. Bobby says:

    EMOM:
    1. Bike: 18/18/18/16/15/15
    2. :30-:45 hollow hold/plank accumulated
    3. DUs Rx

    Strict shoulder press: 3×5 @ 95/115/115

  11. stefgatlin says:

    EMOM
    12 cal row + 15 GHD’s + 20 dubs

    Strength – worked strict press instead of back squats

  12. Matt Z. says:

    GHDs
    4 rows, 2 ABs
    To 405 for 95% single

  13. Kim says:

    @home Back Squats
    108/123/133/143/153/158/168
    Yesterday’s WOD posted there

  14. Marcia Jo says:

    Metcon: ✔️

    Strength: 105/125/130/140/150/160/165

  15. Patrick Moody says:

    Metcon
    Bike 13,10,10,10,10,10 cal
    GHD 10,10,10,10,10,10 reps
    Du’s varied from 15 to 30

    Strength bs
    160
    185
    200
    210
    225
    240
    255

  16. Carrie says:

    Metcon:
    Just did as much work as I could fit in. Rested round 4 to give my have been sickly lungs a break.
    Strength: 105/125/130/140/150/160/165

  17. 15 GHD’s in total, the rest weighted sit ups
    A lot of whipping myself with the rope.. got about 10 good back to back jumps one round though!
    Biked all but 1 round, generally got 10 calories each round.

    Back squats with Elisabeth
    something like 85/115/134/145/155/165/170
    hit a 15# PR when we did 170!

  18. Amber says:

    Just did back squats:
    2x 95
    2x 115
    2x 135
    2x 145
    2x 165
    1x 185
    1x 195
    1x 200 (did this extra one bc still had time left)
    (My 1 rep max was 205lb during the summer 2016)

  19. Barb Beiter says:

    COACH – Megan
    Metcon
    EMOMx18
    Minute 1: 18/15 Calorie Bike or Row ROW
    Minute 2: 15 GHD Sit-ups V sit ups
    Minute 3: 40 Double Unders try DBL U

    Back Squats
    In remaining time, complete Back Squats
    2 @ 60% 65#
    2 @ 70% 75#
    2 @ 75% 85#
    2 @ 80% 90#
    2 @ 85% 95#
    1 @ 90% 100#
    1 @ 95% 105# PR

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s