2017 April 10 WOD

Posted: April 9, 2017 in Uncategorized
Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×8 @ 73-78%

Metcon

“Nancy”
5 RFT
400 m Run
15 Overhead Squats (95/65)
Compare to November 18, 2016
*There will be a 20 minute time cap today, hustle hard or adjust to meet the intended stimulus.

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Comments
  1. Jim D says:

    Squat
    185/225/265/300/310/280/255

    METCON
    15:27 Rx (40 sec slower but 20# more OHS)

  2. Kent says:

    135/155/175/185/195
    165 2×8

    Nancy: 18:57
    Runs
    OHS: 65×2/ 45×3

  3. Luke B says:

    225/260/290/325/355/245/245

    14:00 Rx

  4. The Haggs says:

    Joe
    16:20 @ 85# (last time was 17:46 @ 75#)

    Hollie
    15:23 RX (last time was 17:18 RX)

  5. Groves says:

    Did DLs from Friday. Hit 325 (10# pr) for 2 reps. Well on my way to my goal of 400.

    Nancy. 18:41 @ 75#. Legs still a little tight from he weekend.

  6. mlday says:

    Strength
    123/143/163/183(all hbbs)/183 failed or moved hand on 6 diff reps so moved to lbbs/ 163

    Nancy RX
    13:20

  7. stefgatlin says:

    Metcon -14:25 – 55#

    Still sore from Saturday’s wod, so I did mobility instead of back squats today.

  8. Rob H. says:

    Strength
    225/255/275/315/365/315(only 1 set of 8)
    Metcon/Nancy
    Didn’t finish. Humbled. Had to drop weight after 1st round from 95 to 75. My Overhead shoulder mobility stinks.
    4rds+400+1.

  9. Tanya says:

    Left BS notes at gym. Tried to work off last 1RM of 205 but couldn’t hit % today
    Ended on 2×8 at 145

    14:32 rx’d. +5 sec over previous best

  10. Joy says:

    BS: 85/100/115/125/140; 2×8 @115#

    “Nancy”: (Not my best. Wasn’t up to it today. I feel like I’m fighting a cold. Just glad I finished within the time cap without scaling the run and the reps)
    5 RFT: 19:00
    400 m Run
    15 Overhead Squats 33#

  11. bigdolan says:

    225,315,365, 415, 435, 315×8 1 set only

    Nancy
    500 row
    95#ohs
    17:41

  12. Jay says:

    Strength
    205/205/225/225/275/295/275

    Metcon 17:50
    400m run
    15 PP 95#
    15 air squats

  13. Dave says:

    135 – 225, 2 x 8 @ 185
    Nancy bike .7 x 3, .5 x 2. 45 bar across 19:28

  14. Cara says:

    Only had time for metcon. Set the clock for 20:00 counting down and finished with 3:21 left so 16:39! Almost a 3 minute pr from last time! Felt like I was dying so I was pleasantly surprised! 55#

  15. Mark Goff says:

    Back squats
    155,185,225,245,275
    225×8,225×7

    Metcon
    18:11
    65# OHS

  16. Kimberley says:

    Back squats (based on 130)
    5@65
    5@70
    3@80
    2@85
    2@90
    1×8@80
    1×8@85

    Nancy 4+300+10
    Round 1: ran 400M, 33# OHS
    Rounds 2-5: ran 300M, 25# OHS
    5 reps short of finishing

  17. Blake says:

    Strength: Worked with Jaysons numbers I think it was 225/245/315/335/275×8

    Metcon: 13:52
    400s
    Sandbag Walking Lunges @65#

    Did two additional rounds- finished at 20:46 overall. Last two rounds did sandbag squats.

    Smoked. Awesome.

  18. Jimmy H says:

    “Nancy”
    RX 4+400 20minute time cap

    Squat strength work
    225/265/315/335/355/315

  19. Jennie says:

    5:30 class
    LBBS
    173×5
    193×5
    213×3
    243×2
    263×2 (so heavy today)
    223×8
    223×5 (switched to HBBS, weaker for me)

    83# OHS x 10 reps preparing for anticipated 95# in upcoming competition. All unbroken but not easy. Outside. Felt like I was running with extra 20# on each foot.
    16:12

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

    BS off of 375#
    5@225
    5@245
    3@285
    2@315
    2@335
    2×8@275

    Metcon:
    400m run
    20 walking lunge steps w/80# sandbag

    4 rnds

  21. Shea says:

    BS: 105/125/145/155/165/145
    Nancy 15:39 Rx PR

  22. jkb says:

    LBBS: Worked off 1rm #143
    Complete screw up of %’s, was on 3rd set when I realized & corrected from there.
    5@115 / 1@121 / 3@100/ 2@115/ 2@130 / 2×8@105

    ‘Nancy’ 4 + 400m + 4 in 20 min time cap
    Run 400m
    15 OHS #25
    ….finished out last 11 OHS just under 21 minutes.

  23. Joe E says:

    BS: 165/205/225/245/265/245

    Metcon: Nancy 18:36
    OHS #75
    Ran 400m
    Goal would be do it Rx next time

    400m 800m Any running distance must improve

  24. Bobby says:

    HBBS:
    5 @ 225
    5 @ 245
    5 @ 285
    3 @ 315
    2 @ 355
    2 @ 385 LBBS
    8 @ 295

    Nancy: 17:22 – not a PR – OHS unbroken. Running sucked – legs trashed

  25. LA says:

    Work squat with Luke B (capt America)

    Nancy- 13:39 rx

  26. Pete says:

    135/ 155/ 185/ 205/ 225/ 185/ 185

    Nancy: 18:30ish 45#bar
    my first ever overhead squat wod. ( except for the 15.3 debacle).
    not pretty but it’s a start.

  27. Matt Z. says:

    225,265,315,355,375,335,335
    13:03

  28. missychamp2016 says:

    25 minutes to complete Back Squats
    5 @ 45-55%. 100
    5 @ 55-65%. 120
    3 @ 65-75%. 140
    2 @ 75-80%. 160
    2 @ 80-90%. 165
    2×8 @ 73-78%. 145. 2×8, 2×5

    Metcon
    “Nancy” 3 Rounds plus 300 m at the 20:00 time cap
    5 RFT
    400 m Run
    15 Overhead Squats (95/65) 45 pound bar

  29. Brett Christensen says:

    1.) PS + OHS:
    60% 2 + 3 = 130
    65% 2 + 3 = 140
    70% 2 + 3 = 150
    75% 2 + 3 * 2 = 160
    2.) SP:
    85% * 5 = 185
    90% 3 * 5 = 195
    3.) LBBS:
    60% * 5 = 245
    65% * 5 = 265
    70% * 5 = 285
    75% 3 * 5 = 305
    4.) Gymnastics Conditioning:
    3 sets:
    in a 2:30 window 1:45 row & :45 max rep MU 6/6/5
    5.) Conditioning:
    27-21-15-9
    PS @ 95
    WB @ 20
    Row cals
    Time = 13:44
    6.) Conditioning:
    30-20-10
    med ball GHDs @ 20
    DLs @ 225 feeling better
    Time = 8:26
    7.) ROMWOD

  30. Megan says:

    No time to squat
    16:54 rxd
    20 something seconds off of my best time ohs were easy and unbroken . Runs felt like I had weights on my ankles 🙄 These took the longest

  31. Kim says:

    Back squats with Hollie & Julanne
    But I have no idea what we did
    Nancy- 15:20 rx pr by 45sec

  32. Monique says:

    I can’t recall my backsquat numbers, maybe did 130 for the last 8 squats.

    I think I completed Nancy in 21mins. I had completed the 400m run & 9 OHS at the 20min mark.

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