2017 April 17 WOD

Posted: April 16, 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 @ 75-80%

Metcon

EMOMx12
Minute 1: 5 Strict Pull-ups + 10 Push-ups + 15 Squats (cut to 3-6-9 if unable to complete in 1 minute)
Minute 2: 15/12 Calorie Row or Bike
Minute 3: Max Clean & Jerks (135/95)

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Comments
  1. Haley says:

    Strength:105/125/145/155/175f

    Metcon:
    Jumping pull-ups; roll-up push-ups; 3-6-9; 15 push jerks at 85#, around 10 cal row each time

  2. Kent says:

    135/165/185/195/205
    2×8@185

    MetCon: 22 C&J @ 75
    Elbow gradually improving
    Row 8-12 cals
    5/10/15-3 RRows, pushups, air squats

  3. jks says:

    BS 120/145/155/175/185/175
    Metcon 3KPUs/3RRsX3rnds
    Row 10/5x3rnds
    C&J 100# 5x4rnds

  4. Luke B says:

    225/265/315/335/355×1-f2/275/275

    EMOM – moved. 27 C&J

  5. Doug Barnwell says:

    Back Squats:
    2×5@185
    1×5@225
    1×3@265
    1×2@305
    1×2@315
    1@2×335
    2x8x395

    EMOM:
    18 C&J RX

  6. Brett Beckham says:

    Long story but I got bit by a dog and my left pinky has a pretty good gash. Ran 5 miles with some old running buddies.
    Mile 1 9:07
    Mile 2 8:55
    Mile 3 8:47
    Mile 4 8:18
    Mile 5 7:17
    42:40 total time.

  7. bigdolan says:

    225, 295, 365, 405, 435, 365 2×8

    Metcon
    2 full rounds, last 2 didn’t finish air squats
    Kipping pull ups
    28 reps

  8. Jay says:

    3.5 mile run before WOD

    Strength done except for the 8 did 3

    Metcon 2 full rds then 2 rds of only 3 strict PU’s everything else done
    25 reps

  9. mlday says:

    Strength
    Left my sheet at gym
    Worked off 225# bs
    Sets of 8 were 165. Heaviest set 2 was 195.

    Emom
    Rx except biked 12/11/11/11
    #95
    38 c&j

  10. Rob H. says:

    Strength
    Worked off 450
    225/275/315/365/405/345×4 (legs are toast)
    Metcon
    20rx(5/5/4/6)

  11. Tanya says:

    105
    125
    145
    160
    170
    155 (75%) 2×8
    Happy to get the rx’d %’S (barely) this week after not able to last week.

    Metcon
    Min 1 3-6-9
    Min 2 row cal as rx’d
    Min 3 95# 1st rd–5 reps, 85# rd 2-4 15 reps for total C&J 20

  12. Joe F. says:

    Back Squats
    5X225
    5X245
    3X285
    2X315
    2X345
    7X315 went a little to low on last rep
    8X325

    Metcon
    A lot of heavy breathing!!!
    19 C&J @ 225#

  13. Shank says:

    BS –
    5 / #145
    5 / #165
    3 / #190
    2 / #205
    2 / #235
    2×8 / #220

    EMOM –
    Min 1 – RX
    Min 2 – RX
    Min 3 – #115 20 reps

  14. Blake says:

    AM
    Union Trail Run @ Tempo pace for 15 min

    PM
    BS 205/205/255/305/315/255

    Metcon
    Subbed Sandbag hang cleans+press – 18 total
    Alternated row/bike
    Got all reps on calisthenics

  15. Bobby says:

    BS:
    5 @ 245#
    5 @ 285#
    3 @ 335#
    2 @ 355#
    2 @ 395#
    2×8 @ 345#

    EMOM:
    Min 1: didn’t finish squats each rnd- Rx/13/11/12
    Row: 15/10/10/10
    C&J: 10/5/5/10

  16. Kimberley says:

    BS
    5@75
    5@85
    3@105
    2@110
    2@115
    6@105/8@100
    These were super heavy today 😕

    Metcon- total C&J 27
    3/6/9 JPU, PU, S (rounds 3&4 didn’t get all the squats)
    Row 8-10 cals ea rd
    55# C&J 7/6/7/7

  17. Mark Goff says:

    Back Squats
    5 @ 155
    5 @ 175
    3 @ 205
    2 @ 235
    2 @ 265
    2×8 @ 205

    Metcon
    26 reps @115#
    Rd 1-2 5/10/15
    Rd 3-4 3/6/9
    Rds 1,3,4 15 cals
    Rd 2 13 cals

  18. Joe E says:

    BS: 205/225/245/275/225 1x 8 back still hurts from DL’s last week

    Metcon: kipping pull-ups push-ups and air squats
    Missed a few air squats before time ran out
    Rower: 15,12,10,10
    CJ: 135 6/7/5/5
    23 CJ’s

  19. Dave says:

    BS 135-225 2×8@195
    EMOM 135 RX except ring rows 8 clean & jerks

  20. Nik says:

    BS based off 305
    155,175,205,235,265,235,235
    METCON
    18 c&j #135
    1st 5,10,15
    Rest at 3,6,9

  21. jkb says:

    BS: 5@75/ 5@85/ 3@105/ 2@115/ 2@120/ 8@110/ 8@105

    EMOM x12
    3 jumping pull-ups/ 6 push-ups from knees/ 9 squats: completed full 369 each round
    50 sec row cals: bw 8-10 cals each round
    C&J #55: 7 each round

  22. Shea says:

    Back squats: 105/125/145/155/175/150
    Metcon: 1st round I did the 5-10-15, the rest were 3-6-9 all strict pull-ups & push ups
    12 cal Row each round
    5 C/J each round @95# for total of 20

  23. Jennie says:

    2 rounds of Metcon before coaching 4:30
    RX’d and 20 reps of C&J

    Some LBBS after coaching 5:30
    165×5
    195×5
    215×3
    245×1.25 – didn’t feel good
    195×8
    195×5 HBBS

  24. Monique says:

    squats with Elisabeth
    5@85#
    5@105#
    3@115#
    2@130#
    2@145#
    8@135#

    EMOM – 19 @55#
    Super proud that I got 12cals on the rower each round!
    3 sad strict pull up attempts, 6 rolling push ups and 9 air squats

  25. Matt Z. says:

    225,265,315,355,405,335,335
    42 C&J

  26. Brett Christensen says:

    1.) PS + OHS: work up to a heavy set
    75/95/135*2/165/185/195
    2.) SP:
    90% 3 * 5 = 195
    95% 2 * 5 = 205
    3.) LBBS:
    80% 5 * 5 = 325
    4.) Gymnastics Conditioning:
    5 RFT
    25 cal row
    7 MU
    Time = 16:13
    5.) Conditioning:
    3 RFT
    400m run
    10 PC&PJ @ 155 all singles
    20 C2Bs all unbroken
    time = 14:27
    6.) Midline:
    3 rounds not for time
    25 MBGHDs @ 20
    15 DLs @ 275

  27. LA says:

    24, interrupted by work phone call set 2, played catch-up rx
    BS- worked w Luke B, 365 1/1f, 315x8x2

  28. missychamp2016 says:

    Back Squats
    5 @ 45-55%. 90
    5 @ 55-65%. 115
    3 @ 65-75%. 135
    2 @ 75-80%. 155
    2 @ 80-90%. 165
    2×8 @ 75-80%. 150 (2×5) 135 (2×8)

    Metcon
    EMOMx12
    Minute 1: 3 Jumping negative Pull-ups + 6 Push-ups + 9 Squats (cut to 3-6-9 if unable to complete in 1 minute)
    Minute 2: 8/8/4/3 Calorie Bike
    Minute 3: Max Clean & Jerks (135/95) 65# 3/2/1/2 Total of 8

  29. Joshua G Guthrie says:

    Strength:
    Worked up to 2 @ 155# and 2x 8 @ 205. Based on 275# 1RM

    Metcon: 21 total C&J’s (115#)
    Final (bike) calorie count: 49 (12 per round)
    Completed 5/10/15 complex 1st round but had to drop it to 3/6/9 the other rounds. Rx movements.

  30. Kim says:

    @home
    Back Squat 103/113/128/138/158/133
    5ring row/10strict PU/15squats
    Bike
    83#

  31. Joy says:

    Back Squats
    5 @ 45-55% 75#
    5 @ 55-65% 90#
    3 @ 65-75% 110#
    2 @ 75-80% 120#
    2 @ 80-90% 130#
    2×8 @ 75-80% #115#

    Metcon: Did it

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