2017 March 30 WOD

Posted: March 29, 2017 in Uncategorized
Squats

15 minutes to complete
3×3 Front Squats with 3 second descent and 1 second pause at bottom, explode up

Metcon

5 rounds, go every 4 minutes:
25 Wall Ball Shots
50 Double Unders

Note times for each round and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
Compare to March 29, 2017

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Comments
  1. Shank says:

    Strength-
    Worked up to #180. Pauses good…Explosions were less than explosive.

    METCON: 7:16 RX
    20# WB – all rounds unbroken
    DUs – rounds 4 and 5 unbroken.
    1:29 / 1:27 / 1:32 / 1:24 / 1:24.

  2. Brett Christensen says:

    1.) Swim @ the lift
    2 × 50 yds warm up
    4 × 25 yds counting strokes
    4 × 50 yds supposed to be timed
    4 × 25 yds counting strokes
    2 × 50 yds cool down
    2.) ROMWOD

  3. Wilks says:

    BS up to 295×3
    Metcon:
    9:52
    30lb. WB

  4. Rob H. says:

    Squats
    225 across
    Metcon
    10:47 rx
    PR 50 dubs in a row (rd 2)

  5. bigdolan says:

    225,275,315

    Metcon
    20#wb
    50 power jumps and double wrist flick/tap aka 🐧 penguin

  6. Mark Goff says:

    Front squats
    135,155,175

    Metcon
    1:54/2:17/2:27/2:43/2:58

    Total = 11:22

  7. Jennie says:

    3 person team WOD at 3:00
    188 C2B
    188 KBS (53#)
    188 DU
    188 OHS (83#)

    Class WOD at 5:30
    FS @ 103/133/163
    All WB unbroken @ 14#
    DU terrible on the calf so I biked 10 hard calories. All rounds under 2 minutes.

  8. jkb says:

    FS: 68/78/88

    Metcon: 5 rnds in 12:35?
    2:08/2:12/2:31/2:49/2:55
    25 WB’s #10 (UB/15-10/15-10/13-12/10-9-6)
    50 DU’s …blah, never clicked more than 20ish UB

  9. Brett Beckham says:

    Metcon: 1:27, 1:30, 1:47, 1:37, 2:11 – 8:32
    FS: 165/185/205

  10. Mlday says:

    FS
    105/125/135

    9:28 rx
    Such horribly ugly DUs.

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

    FS:
    135×5 warmup
    155
    185
    225

    1:29 (4 breaks DU)
    1:20 (2 breaks DU)
    1:19 (unbroken DU)
    1:16 (unbroken DU)
    1:12 (unbroken DU)
    All wallballs unbroken. Off the wall between :42 to :52.
    Total: 6:36

  12. Shea says:

    FS: 103/113/133
    Metcon:1:36/1:40/1:40/1:33/1:32
    Total 8:01
    Last time was 8:53
    Got the WB UB this time & only broke dubs once

  13. Joy says:

    FS: 85#

    Metcon: 12:10
    1:50/2:40/2:35/2:57/2:08
    25 Wall Ball Shots: 14# (rd 1 & 2); 12# rd 3-5 (First and last round were unbroken)
    50 Double Unders: rd 1 & 5 (100 singles); rd 2-4 worked attempts and singles but always totaling 100. Just for punishment I worked the last 2 minutes of round 5 (when I was technically done) on more DU attempts

  14. missychamp2016 says:

    15 minutes to complete
    3×3 Front Squats with 3 second descent and 1 second pause at bottom, explode up
    105#

    Metcon
    5 rounds, go every 4 minutes:
    25 Wall Ball Shots 8#
    50 Double Unders and attempts, last two rounds I did single unders

  15. Cara says:

    Front Squats: 105-125# felt great!

    Metcon: 1:25/1:34/1:23/1:24/1:32 (started the last rd a minute early because I had to leave)
    Total Time: 7:18

    WB: 14# – all unbroken
    All dubs unbroken except for the last rd of 38/12

    I enjoyed this one!

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