2017 February 28 WOD

Posted: February 27, 2017 in Uncategorized
Friday Night Lights update

This weeks challenge to help earn your team extra points…mobility work. For the next 7 days (Tuesday-Monday), if you complete 15 minutes (or more) of mobility over 4 of the 7 days, you will earn extra points for your team. If you have questions about what mobility work you need to be doing, ask your coach!

Metcon

EMOMx16
Minute 1 – 7 Deadlifts + 7 Box Jumps
Minute 2 – 15/12 Calorie Bike
Minute 3 – 7 Wall Balls + 7 C2B Pull-ups
Minute 4 – 15/12 Calorie Row

Squats

3×3 Front Squats @ 65%

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Comments
  1. Lauren Phillips says:

    Metcon:
    DL (135#) + BJ (20in) – 7each every round
    Bike – 12,8,10,10
    WB (14#) + C2B – 7each rd1 & rd2 (banded), 7 + 3(c2b no band!) rd 3 & Ed 4
    Row – 12,12,10,11

    Strength:
    Front squats 3×3 135#

  2. Kent says:

    EMOMx16
    Minute 1 – 10 sit-ups + 7 Box Jumps
    Minute 2 – Bike 10-12 cals per rd.
    Minute 3 – 7 Wall Balls + 7 laying ttb
    Minute 4 – run approx. 100m

    Squats

    3×3 Front Squats @ 65%: 135#

  3. Joy says:

    EMOMx16
    Minute 1 – 7 Deadlifts (75# or 80# I can’t remember)+ 7 Box Jumps: 20″
    Minute 2 – 15/12 Calorie Bike: participation. i did not keep up w my calories. I did not hit 12, I do know that
    Minute 3 – 7 Wall Balls (14#) + 7 C2B Pull-ups (Mixture of C2B & kipping pu.)
    Minute 4 – 12 Calorie Row: participation

    Front Squats: 3×3 85#

  4. Wilks says:

    Metcon:
    WB 20#
    Row
    DL 225#
    Bike

    FS 3×3 – 225/235/235

  5. EMOMx16
    Minute 1 – 7 Deadlifts (225#) + 7 Box Jumps (24)
    Minute 2 – 15 Calorie Bike (Only got 9 on last minute)
    Minute 3 – 7 Wall Balls (20#) + 7 C2B Pull-ups
    Minute 4 – 15 Calorie Row

    Front Squat:
    3@225#
    3@235#
    3@235#

  6. Jay says:

    Metcon
    7 205# DL + 7 24′ Box jumps
    Row
    7 20# WB + 7 C2B (only got 5 last rd)
    Row

    row was between 12-15 each time

  7. slchampine says:

    #225 DL/24″ BJ
    Bike
    #20 WB/PU
    Row

    Back Squats with #185 Quad still sore

  8. Joe E says:

    Metcon: ✔ DL #185 WB #20
    FS: ✔185 3×3

  9. Blake Lambert says:

    Partnered with Jayson

    7 Sandbag Tosses (Over Shoulder)/Box Jumps- Got all reps
    Bike- 15/10/8/7 👎🏻
    WB/Strict PU- Got all reps
    Row- 15/14/15/15

    Squats- 185/185/185/185/205

  10. Bobby says:

    WB + C2B: Rx reps
    Row: 15/15/10/8
    DL + box jump/step: Rx reps – 225#
    Bike: 15/15/9/9

    FS: 3×3 @ 225#

  11. Brandy says:

    DLs… 155# 2 rounds all 7 2 rounds did 5…step ups on 20″ box

    14# wallballs, RRs… Got all 7

    Rowed… 12/12/12/10/10/8/10/10..total 84

  12. Jennie says:

    430 class
    Very humid, much worse than I expected it to be.
    185# DL, 20# WB, 20″ box
    All reps completed except for a total of 5 bike calories

    3×3 FS at 185# (75%) to keep from having to build my own bar.

  13. Tanya says:

    123# DL, 20″ jumps
    Bike 12 cal each rounds
    14# WB, chin over bar PUs–C2B not there today
    Run ~150mish 1st rd, 200m 2-4 rds

    Back still tender

    No squats

  14. Megan says:

    Forgot to take a pick of my reps 🙄

    20# wall ball + 3-6 reps each rd of C2B these felt stronger today and even strung 4 together hallelujah
    8-10 cals on rower
    135# DL 20″ jumps
    8-10 cals on Bike

    No squats

  15. Brett Christensen says:

    @ home
    1.) Warm-up
    3 rounds
    15 PP @ 95
    25 AS
    2 min bike
    2.) Gymnastics
    5 × 15 Strict HSPUs
    1 min row in between
    42:14 rough day here = a good reminder to enjoy the journey
    3.) Barbell Conditioning
    EMOM × 6 supposed to be 8
    4 snatches @ 165 didn’t maintain 4s
    7 C&Js @ 165 back started to get tight in min 6 so I stopped
    4.) EMOM × 20
    20 cal bike = 20/18/14/13/13/12/10s for the rest.
    18 GHDS = 18 across
    5.) Rowing
    Row 50-40-30-20-10-20-30-40-50 cals
    Rest :50-:40-:30-:20-:10-:20-:30-:40
    Total time = 19:14 tried to stay above 1200cal/hr
    6.) ROMWOD

  16. Bryce miller says:

    #185 DL. 20″ box
    Rowed all rounds and completed them all in around 35-40 second split
    RR’s still
    #14 WB

    Just worked on form for my FS. Very light weight.

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

    7- 80# sandbag tosses + 7 Box Jumps (6 on last rnd)
    15/12/10/8 Calorie Bike
    7- 20# Wall Balls + 7 C2B Pull-ups
    15/15/15/15 Calorie Row

    3×3 FS at 205#

  18. Joe E says:

    Metcon: 12:21 Rx except HSPU were L sits #30

  19. Cara says:

    Repeated 17.1 – Posted there

  20. Amber says:

    Modified:
    95 lbs 7 DL + 7 Box jumps(did 2 rounds step ups on a gigantic box, then went to air squats
    Row
    14 lb WB + 7 C2B (did ring rows bc pull-up bar not available)
    Row
    (On rows-did 10 cal/9cal/6/6/6/6/6/8)

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