2017 April 7 WOD

Posted: April 6, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 90%

Metcon

5 RFT
20 Kettlebell Swings (72/53)
10 Alternating Reverse Lunges with KB in goblet hold
10 Box Jump Overs

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Comments
  1. Haley says:

    Strength: 120/140/165/190/215

    Metcon: 13:29

  2. Ashley says:

    Eric

    DL

    8-225
    6-245
    4-285
    2-325
    2-365 (PR)

    *Working off a 405 Max

    Metcon-12:03 (53 KB & 24in Box)

  3. Josh Maxwell says:

    DL
    8@135
    6@165
    4@185
    2@215
    2@245

    Had no idea what my max was so I just started at 135 and went from there.

    Metcon:
    12:25
    Green kettle Bell
    Lucas had me jump up on a 10″ mat stack.. first time I’ve even begun to think about jumping up on anything. Glad I did.

    Post WOD 4 mile run in 40:20

  4. Shank says:

    Strength: DL
    8 / #155
    6 / #190
    4 / #225
    2 / #250
    2 / #290

    Metcon: 11:43 #60 KB
    All KB swings unbroken
    All Reverse Lunges unbroken
    All box jumps

  5. Jim D says:

    DL (working off 405# 1RM)
    8×205
    6×245
    4×285
    2×325
    2×365
    METCON 13:58 Rx

  6. Kimberley says:

    8@85
    6@90
    4@105
    2@120
    2@135

    Metcon 12:22
    25# KBS all UB
    25# reverse lunges
    16″ box step

  7. Nik says:

    DL based off 305
    155,185, 215, 245, 275
    13:48 #45 kb & 24″ box

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

    I love deadlift day…
    Weighed in at 182# today
    Running off a 480# 1rep.
    225×8
    285×6
    345×4
    405×2
    435×2 (2rep PR)

    Metcon:
    13:32
    Rxd

  9. Wilks says:

    DL (405# 1RM)
    8×205
    6×245
    4×285
    2×325
    2×365
    METCON 11:42rx

  10. Rob H. says:

    Strength Worked off 450
    225/265/315/355/405
    Metcon
    15:24 Rx

  11. Dave says:

    Strength 145 – 275
    Metcon 11:27 35 KB

  12. Heather Rainey says:

    (115 max?)

    8 @ 50% (55)

    6 @ 60% (65)

    4 @ 70% (80)

    2 @ 80% (95)

    2 @ 90% (105)
    1 @ 100% (115)
    1 @ (135)

    Metcon (13:04)

    KB (2 w/brown, 3 w/black)

    Alt RL (same)
    
Box Jump Overs (12in)

  13. Jennie says:

    530 class
    DL based off 335# max
    168/203/233/269/303

    53# hairline level KBS and ARL
    20″ box, went to step overs after 3rd rep to save leg
    8:21

    • Jennie says:

      Finished with 6-5-4-3-2-1 strict HSPU on 25’s with 1 abmat. PR for unbroken reps and possibly total reps in one day.

  14. Matt Z. says:

    250,300,350,405,455
    9:48

  15. Luke B says:

    10:13 53# (@ home, only have 53)

  16. Pete says:

    8@ 135
    6@165
    4@195
    2@215
    2@245

    Metcon: 9:59
    50#kb

  17. Brett Christensen says:

    1.) Snatch:
    3 Snatches | 130 lbs
    3 Snatches | 140 lbs
    3 Snatches | 150 lbs
    3 Snatches | 150 lbs
    3 Snatches | 160 lbs
    3 Snatches | 160 lbs
    2.) C&J:
    Sets
    1 2 Squat Cleans + 1 Jerk | 170 lbs
    1 2 Squat Cleans + 1 Jerk | 195 lbs
    1 2 Squat Cleans + 1 Jerk | 195 lbs
    1 2 Squat Cleans + 1 Jerk | 195 lbs
    1 2 Squat Cleans + 1 Jerk | 210 lbs
    1 2 Squat Cleans + 1 Jerk | 210 lbs
    3.) Front Squats:
    5 Front Squats | 210 lbs
    5 Front Squats | 225 lbs
    5 Front Squats | 240 lbs
    5 Front Squats | 240 lbs
    5 Front Squats | 240 lbs
    4.) Gymnastics:
    6 Strict Deficit Handstand Push-ups, 3.5 in, 1:23
    Rest 1 min
    5 Strict Deficit Handstand Push-ups, 3.5 in, 50 secs
    Rest 45 secs
    4 Strict Deficit Handstand Push-ups, 3.5 in, 42 secs
    Rest 30 secs
    3 Strict Deficit Handstand Push-ups, 3.5 in, 50 secs
    Rest 15 secs
    2 Strict Deficit Handstand Push-ups, 3.5 in, 47 secs
    Total time: 7:02
    5.) Conditioning:
    3 rounds of:
    10 Deadlifts, 315 lbs singles building confidence again
    10 Burpee Box Jump Overs, 24 in
    10 Hang Power Cleans, 185 lbs 6&4/6&4/7&3
    10 Strict Handstand Push-ups slow
    Time: 19:27
    6.) Conditioning:
    3 rounds of:
    20 Assault Bike Calories
    10 Power Cleans, 155 lbs all singles
    6:09
    7.) ROMWOD

  18. Patrick Moody says:

    Strength dl
    165,205,235,265,310
    Metcon
    45kb and 24 box jump overs
    11:55

  19. The Haggs says:

    Joe
    10:33
    20 inch box, 53# KB

    Hollie
    12:25
    20 inch box, 45# KB, 40# KB for lunges.

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