2017 March 6 WOD

Posted: March 5, 2017 in Uncategorized
Metcon

4 RFT:
15 Overhead Squats (115/85)
12 Chest to Bar Pull-ups
Directly into:
4 RFT:
15 Calorie Row
12 Ring Dips or Push-ups

Squats

In time remaining, complete:
3×3 Back Squats @ 65%

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Comments
  1. Brett B says:

    4rds:15 OHS #95 12 C2B pullups 11:14
    4rds: 15 cal row 12 rings dips 11:16
    Total time 22:30
    3×3 BS #215

  2. Jim D says:

    4rds:15 OHS #95 12 C2B pullups 11:45
    4rds: 15 cal row 6-8 ring dips and negative holds 12:25
    Total 24:10

    Repeat 17.2
    87 reps 5:18 tie break time (previous was 80; well worth the effort!)
    Thanks James R for judging and encouragement.

  3. stefgatlin says:

    Metcon – 25:57
    45# OHS + C2B (some didn’t come in contact with bar, most did)
    Row + 3 rounds unassisted ring dip variations – worked on lowering slowly and pushing out of the dip – last round was strict push ups

    Biked 2 miles instead of back squats

  4. Bobby says:

    1.) 8:34 Rx
    2.) 5:25 – row/push-ups
    Total: 13:59

    BS: 3×3 @ 295/295/300

  5. Blake Lambert says:

    Metcon 1 – 8:14
    95# Front Squats (Shoulder hurting so subbed FS- I shoulda went 115#)
    C2B

    Metcon 2- 6:22
    Row
    Push-ups

    Overall 14:36

    5×3 Back Squat @225

  6. Kimberley says:

    Metcon 22:29
    4 RFT 11:40
    33# OHS 8/7, 5/5/5, 10/5
    JPU sets of 4

    4 RFT
    Row
    Strict tricep push-ups

    BS @ 55, light, just getting some movement in

  7. Mark Goff says:

    19:40
    75# OHS
    PU

    Row
    Ring dips with green bands

  8. Rob H. says:

    Did 17.2 posted on Friday board

  9. Groves says:

    18:02
    95# OHS
    Mix of C2B and jumping c2b
    Bike
    Push-ups

    3×3 BS @ 225 with a pause at the bottom.

  10. bigdolan says:

    27 something
    115 ohs
    C2b
    Dip holds row

    Squats
    345 3×3

  11. Nik Wilsey says:

    21:30 w/ #85
    PU and Bike
    #185 Back Squat

  12. Wilks says:

    1 – 8:44
    2 – 7:13 row/push-ups
    Total time: 15:57
    Accidentally did 15 push-ups per round.

  13. jkb says:

    4 RFT in 21:42
    15 OHS #33
    12 chin2bar…med green band
    Then
    220m run
    12 push/roll up to plank

    3×3 BS #85

  14. Shea says:

    26:35
    75# OHS & C2b
    Mix of ring dips/strict push ups

    3×3 BS at 125#

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

    18:29
    2 rnds OHS/2 rnds HBBS 115#
    C2B
    Bike
    Ring dips

    3×3 LBBS at 275#

  16. Kim says:

    21:57
    Front Squats @83#
    Ring Rows
    Bike for calories
    1rd jump to full extension and lower down
    2nd Rd push out of bottom to full ext (hard)
    3 & 4 strict push-ups
    Spent a lot of time on the ring dips (goat)

  17. Jennie says:

    17.2 redo
    +4 MU

    Worth it.

  18. Joy says:

    4 RFT: 23:33
    15 Overhead Squats (33#)
    12 Chest to Bar Pull-ups: hit the bar most, but not every single time
    Directly into:
    4 RFT:
    15 Calorie Row
    12 Ring Dips or Push-ups: worked neg and using toe

    3×3 BS: 105×2, 110×1

  19. Josh M. says:

    this was rough…. felt pretty useless tonight..

    Metcon: 24:26
    Overhead Squats started at 75# but dropped it down to 55# after the first rep.. bit off more than I can chew
    Ring Rows
    The Rowing was the only bright spot here
    Pushups.. I suck.. all from my knees and I struggled through every single one.

    4×3 BS @145#. This felt good, Brett was helpful with correcting my form. feel like I’m getting somewhere with these.

    Post WOD:
    Ran 3 miles on the LIFT track
    Swam 1000m in the LIFT pool
    because.. why not?

    • Blake Lambert says:

      Sounds like you killed it. Useless would be not showing up.

      • Josh M. says:

        Yea I hear you.. just tough when I’ve felt like I’ve made progress with a lot of movements and weights and then get smacked in the face with tonight’s metcon.. but you’re right. I could have stayed home.

  20. Brett Christensen says:

    1.) 17.2 = 116 reps Rx’d 3 reps better than Friday.
    2.) Snatch
    130 × 2
    140 × 2
    150 × 2
    160 × 2
    170 2 × 2
    3.) Snatch pulls
    185 4 × 4
    4.) LBBS
    325 3 × 3
    5.) Conditioning
    3 RFT:
    3 PS @ 135
    5 OHS @ 135
    7 MU = 7:54
    Rest 3 min
    3 RFT
    9 PC @ 135
    12 FS @ 135
    15 C2Bs
    Total time = 21:42
    6.) ROMWOD

  21. Jesse G says:

    27:27
    85# OHS
    C2B
    Run 220
    Ring dips (strict)

  22. Joe E says:

    Metcon: 18:38
    #95 OHS
    C2B
    Row
    Ring dips/push-ups

    Extra: Worked on bar MU’s

  23. Carrie says:

    Metcon: paid no attention to my time
    22# OHS
    Jumping pull ups
    Row
    Rolling push ups

    BS @ 105/115/115

  24. Monique says:

    26:26
    OHS with a stripped womens bar (33#)
    pull ups
    rowing
    ring dips with a black band

  25. Amber says:

    Had to stop clock between rounds (waiting on rower at the gym)
    1st round- 10m:42s
    45# bar overhead squats (every set broken)
    Ring pulls in place of C2B

    2nd round- 11m:00s
    Level 6 rower
    Push up on knees

    Back squats:
    83#, 113#, 123#

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