2017 March 22 WOD

Posted: March 21, 2017 in Uncategorized
Metcon

5 RFT
21 Calorie Bike (or Row or Run 400)
15 Wall Balls**
9 Deadlifts (185/135)

**Of course we dont know for sure but dumbbells could come back up this week in the Open so you may want to consider subbing DB Thrusters here to familiarize yourself with how they feel.

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Comments
  1. Jim D says:

    14:51
    Bike rnds 1-2, row rnds 3-5
    20#WB
    155#DL

  2. jks says:

    Metcon 18:17
    Rowed 14# WB & 135 DL

  3. Cara says:

    15:39
    Ran first round. Took way longer than people who were rowing. Rowed remaining rounds.
    14# WB all unbroken
    DL – Went with 40% of my most recent 1rm per Lucas’ suggestion @ 90# – all unbroken

    Worked on HSPUs after. Got one starting in the tripod from 2 abmats!

  4. Brett Beckham says:

    15:53
    Biked all 5 rounds
    #20 WB
    #135 DL
    Wall balls and deadlift unbroken. Didn’t get the bike turned on for a while the first round.
    Post WOD: worked hand stand walks ring MU

  5. The Haggs says:

    Joe
    DL 135#, WB 20#, 13:31

    Hollie
    DL 95#, WB 12#, ran twice, rowed 3 rounds 16:36

  6. Bobby says:

    Metcon: 21:28 – row – 50# (x2) thrusters – 185# DL –

    Split DBTs 8/7 for rounds 1-4 – unbroken last round.

  7. Blake Lambert says:

    Metcon 16:01
    400m Run
    WB 20#
    185# DL

    All unbroken…

  8. Kimberley says:

    Metcon 20:20
    Row
    DB thrusters @ 12# all UB
    DL @ 85# 5/4 each round

    Post WOD mobilized

  9. Mark Goff says:

    17:47
    Run
    155# DL
    20 # WB

  10. Marcia Jo says:

    Metcon: 17:55
    Row
    15# DB thrusters UB
    105 DL

  11. Jennie says:

    5:30 class
    3 rounds in about 12 minutes
    Still having weird cramps, twitches and full spasms. Mostly lats and calf muscles but also the muscles in the front of my neck. Feel excessively tight and crampy all over.
    Run 400
    15 DB Thrusters (35#)
    9 Deadlifts (135#)

  12. Matt Z. says:

    3 row 2 run
    3 WB 2 DB thruster
    5 DL
    14:29

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

    Rx’d on the bike… I hate/love that thing.
    All reps unbroken
    18:41
    Wattage on the bike suffered in rounds 4 and 5. (100-150ish)

    DU emom work.

  14. Kim says:

    @home
    17:54
    bike/15#db thrusters/83#DL

  15. Brett Christensen says:

    1.) C&J:
    60% × 2 = 170
    65% × 2 = 185
    70% × 2 = 195
    75% × 2 = 210
    80% × 2 = 225
    2.) CP:
    95% 4 × 4 = 270
    3.) FS:
    80% 3 × 4 = 275
    4.) 3 Sets of:
    6 strict C2Bs
    6 PUs
    6 BMU
    I did the 1st 2 movements w/out coming off the bar ea. time. The 1st 2 sets of BMU were done w/out coming off the bar. The 3rd was 5/1. Trying to slow the BMU down to get a better feel of linking them together.
    5.) 3 RFT of
    21 Assault bike cals
    15 T2Bs
    9 Burpees
    8:18
    6.) ROMWOD

  16. Justin Harrison says:

    17:19 with row, 40# db thrusters, 185# DL

  17. Megan says:

    20:13
    Runs
    25# DB thrusters
    105# DL
    All reps unbroken

  18. Matt g says:

    15:06 row rxd until 4th round, dropped down to 165 and dropped from too unbroken. Should’ve stayed at 185 and not ride it down.

  19. Amber says:

    27m:54s
    4 rnds run/last rnd row
    1st rnd WB (10#)/4 rnds 10# Dumbbell thrusters
    85# DL

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