2017 April 21 WOD

Posted: April 20, 2017 in Uncategorized

Matt Z will be completing one of his Regionals Qualifiers wods Friday at lunch. We will open at 11 and he’ll go sometime before 12. If anyone wants to get a wod in, the gym will be open 11-12.

Matt will complete a 2nd workout around 4-4:30 tomorrow.

Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×5 @ 80-85%

Metcon

Hero: “DT”
5 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to January 13, 2017

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Comments
  1. mlday says:

    Strength
    113/135/158/188/212/188

    DT grateful for your service
    9:00 rx
    52 seconds faster than last recorded DT last year

  2. Blake says:

    Tempo Run- 15min total
    7min @7:00-7:20 pace
    2min@ 5:50-6:20 pace
    6min@ 7:00-7:20 pace

    Lactate acid is 👏

    No Metcon today.

  3. jks says:

    BS 120/140/170/190/205/200/200
    Metcon 14:30 100#

  4. Mark Goff says:

    Back squats
    155,185,225,255,275×1
    225×5 twice

    Metcon
    9:26
    115#

  5. Bobby says:

    BS: a couple of the heavier reps felt shallow
    5 @ 245
    5 @ 285
    3 @ 335
    2 @ 355
    2 @ 395
    2×5 @ 365

    DT: 10:13 Rx – almost 2 minutes slower than last time. Been up for three days than got a 3 hour nap today. My body said no on going faster. 155 felt much heavier than it should.

  6. Kimberley says:

    BS
    65/75/85/95/105/100×2

    DT 8:30 55#
    0:55 PR!

  7. Dave says:

    BS 140 -230
    DT 8:36 95#

  8. Shea says:

    Back Squats: 105/125/145/155/170/160
    I did yesterday’s metcon due to elbow issues.

  9. Jimmy H says:

    Squat worked with bobby till the 2×5

    DT
    135 wieght time 9:27

  10. Josh Maxwell says:

    Back Squat
    5@135
    5@155
    3@175
    2@195
    2@205
    5×2@185

    DT
    9:39
    2 Rounds @95
    3 Rounds @75

  11. Jesse G says:

    BS: 135/155/175/195/205/185/185

    DT – 9:49 @ 115#

  12. Brett Christensen says:

    1.) Snatch:
    60% * 3 = 130
    65% * 3 = 140
    70% * 3 = 150
    75% * 3 = 160
    80% * 2 = 170
    85% 3 * 1 = 180
    2.) C&Js:
    60% 2 + 1 = 170
    70% 2 + 1 = 195
    75% 2 + 1 = 210
    80% * 2 = 225
    85% 3 * 1 = 240
    3.) FS:
    80% 3 * 5 = 275
    4.) Gymnastics:
    6 SDHSPUs @ 3.75″ :18
    Rest 1 min 1:18
    6 SDHSPUs 1:45
    Rest :45 2:25
    5 SDHSPUs 2:45
    Rest :30 3:15
    4 SDHSPUs 4:28
    Rest :15 4:43
    4 SDHSPUs 6:01
    5.) Conditioning:
    21-15-9
    PJs @ 155
    C2Bs
    Time = 4:54

  13. Tim C says:

    DT. 9:53 w/115#

  14. Shank says:

    DT: 11:39 first 3 rounds #135. Last 2 #115

  15. Lauren Phillips says:

    Back squats
    Worked up to 2×5 @ 225#
    Metcon: “DT”
    7:47 95#

  16. Cara says:

    No strength. Still scaling.

    8:19 @ 90#

    2:57 pr from last time.

  17. Kim says:

    I did this @ home on this day. Late post.
    Strength-No BS
    DT:
    3rds-7:17@73#

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