2017 April 13 WOD

Posted: April 12, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
3×3 @ 80%

Metcon

Max reps at each station, :20 on / :10 off x 6 before rotating:
Thrusters (95/65)
Plank Knees to Elbows
Double Unders
Weighted Side to Side Core Twist
KB Swings
L-sit Holds

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Comments
  1. Brett Christensen says:

    @ the lift
    Swimming:
    150 yds warm-up
    4 * 50 yds w/ :30 in between, 5:37
    4 * 25 yds supposed to count strokes, but I was trying to improve form
    4 * 50 yds w/ :30 in between, 5:38
    150 yds cool down

  2. Luke B says:

    Recovering from stomach bug

    245/280/335/375/375/375

    Metcon – ✔️

  3. Haley says:

    Strength: worked off 235 percentages

    Metcon: ✔️
    65# thrusters, 15# Med ball, DUs, red KB, some Ring L-sits

  4. Joe F. says:

    Strength
    225/275/325/375/375/375

    Metcon ✔️

  5. Brett Beckham says:

    Strength 205/245/285/315/315/315

    Metcon: #95 Thruster – 8/7/7/6/5/6
    Plank K2E: 14/12/12/14/14/14
    DUs: 25/25/17/17/20/20
    S2S core twist: #8 24/24/20/20/20/24
    KBs: 10/10/8/8/8/8
    Lsits (weren’t Ls at all, 3 on PVC 3 on rings: 14 sec/14/14/14/14/20

  6. Tanya says:

    140×8
    155×4 (should have been 165 but adding probs!)
    195×4
    220 3×3

    Metcon
    Did record reps
    65#, 20# medball, 40# KB, very brief Ls turned into intermittent holds

  7. Rob H. says:

    Strength
    Worked off 450
    225/275/315/365/365/365
    Metcon
    Started with dubs
    25/25/20/18/16/3*someone yelled “change” a round early threw me off.
    Side twist 20# med ball
    14/18/20/20/20/20
    KBs 70#
    10/10/9/7/7/7
    Lsit. used rings
    5-10 sec per round
    Thrusters
    5/5/5/5/5/5
    Plank K2E
    9/10/10/10/10/12

  8. bigdolan says:

    Dl
    275, 315, 365, 435 3×3

    Metcon
    Did some stuff

  9. Joy says:

    DL: 85/100/115/130

    Metcon:
    Thrusters 55#
    DUs: attempts (got some) and singles
    side twist 12# med ball
    KB 35#

  10. Jennie says:

    Deadlifts with 5:30 class
    168×8
    203×6
    233×4
    3×3 @ 268

  11. Bobby says:

    DL:
    8 @ 205
    6 @ 245
    4 @ 295
    3×3 @ 335

    WOD: total = 429 reps
    Th: 10/10/10/9/7/6 = 52
    Pl/kn: 10/12/12/12/12/14 = 72
    Dubs: 27/28/20/27/32/32 = 166
    W/twist: 12/12/14/12/15/20 = 85 (20# medball)
    KBS: 9/9/9/9/9/9 = 54
    L-sit: failed x 6 – later rounds maybe 10 secs

    Extra:
    Biked 100 cals: 7:45

  12. Josh Maxwell says:

    DL
    8@125
    6@155
    4@175
    3×3@195

    Metcon ✔️

    Post Wod 2 miles in 18:33 around the loop; fastest 2 miles I’ve ever run. Thankful for the push you all give me.

  13. slchampine says:

    Sometimes being hurt is a good thing. No lifting with injured quad allowed/motivated me to work at getting a muscle up. Finally got two today for the first time.

  14. Mark Goff says:

    DL
    185×8
    205×6
    225×4
    275×3
    295×3

    Tabata

    Thrusters =50
    Plank K2E = 104
    DU=99
    S2S=90
    KBS=50
    L-sit =53
    Total =446

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

    Worked off of a 475# 1 rep.
    245
    285
    335
    375

    Metcon:
    TH: 8/6/6/6/6/6
    K2E: 20/22/24/26/28/30
    DU: 30/26/19/20/20/20
    70# sand bag sit ups: 3/3/3/3/3/3
    KB: 8/10/8/8/8/8
    L-sit: 12s/x/5-10 sec for the rest

  16. missychamp2016 says:

    20 minutes to complete Deadlifts
    8 @ 50%
    6 @ 60%
    4 @ 70%
    3×3 @ 80%

    Metcon
    Max reps at each station, :20 on / :10 off x 6 before rotating:
    Thrusters (95/65) 60 # 4.4.4.4.3.3
    Plank Knees to Elbows 15.11.12.13.11.11
    Double unders 5.5.5.7.6.7
    Weighted Side to Side Core Twist 6# 10.10.10.10.10.10
    KB Swings 35# 11.11.11.11.10.10
    L-sit Holds off the PVC racks 2.4.3.6.6.8

  17. Patrick Moody says:

    Strength dl
    170,200,235,270
    75# thrusters
    20# wb
    45#kb

  18. Heather Rainey says:

    Deadlifts
 (Based on 135# max)
    8 @ 50% (65)

    6 @ 60% (85)
    
4 @ 70% (95)

    3×3 @ 80% (115)

    Thrusters
    (45#bar 8, 6, 5, changed to 33#bar 5, 5, 5)

    Plank Knees to Elbows
    (14, 14, 12, 10, 10, 10)

    Double Unders
    (Singles and some attempted DUs)

    Weighted Side to Side Core Twist
    (10# ball 17, 15, 14, 15, 16, 17)

    KB Swings
    (brown-25# 8, 8, 8, 4, 8, 4)

    L-sit Holds
    (barely but attempted)

  19. Marcia Jo says:

    Strength: 115/135/155/185

    Metcon: 345 total
    45# thrusters

  20. Kimberley says:

    DL
    8@75
    6@95
    4@105
    3@120, 2×3@125

    Metcon
    33# thrusters 45 reps
    Plank 61
    SU 211
    Side 2 side 84
    25# KBS 51 (switched to Russian on round 3)
    L sit total of :27 secs

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