2017 May 12 WOD

Posted: May 11, 2017 in Uncategorized
Strength

20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max unbroken at 80%

Metcon

21‐15‐9
Bike for Calories
Kettlebell Swings (72/53)
‐directly into‐
18‐12‐6
Row for Calories
Lateral Burpees over Rower
‐directly into‐
12‐9‐6
Squat Cleans (155/105)
200 meter Run

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Comments
  1. Jim D says:

    Squats
    245/285/300/320/330/295 4 reps

    METCON
    23:49 Rx (squat cleans very slow)

  2. jks says:

    BS 160/185/195/210/220/195×7
    Metcon 32:45 45#KB 105#PCs

  3. Kent says:

    BS: 135/155/175/185/195/205: 175 x 12 (closer to 70% of 1rm)

    Metcon: 25:00
    Green kb; 75# cleans only.

    Got my money’s worth today…and then some!

  4. Blake says:

    AM
    Reverse Hyper
    4×12@175#

    Bike Sprints
    10x10cal every 60 sec

    PM
    BS 6×235/4×275/2×290/2×315/1×325
    Metcon 20:20
    1) 5:50 Row/Pink KB
    2) 8:10 Row/Burpees
    3) 6:20 Run/Sandbag Shoulder Cleans

    Finished on the clock at 22:20

  5. Dave says:

    BS 135-275 5 reps at 215
    Metcon 26:04

  6. Wilks says:

    BS – definitely not feeling it today
    Worked up to 295 x 1 then 225 x 15. Not the correct percentages but my legs were Jello® from the sprints yesterday.

    Metcon: 25:54rx
    inside runs with lifters on (not a good idea)

  7. Rob H. says:

    Accessory day….
    Reverse hyper
    3×15@140
    1×15@230
    100 GHDs
    40 w/ 20# med ball. Last 10 reps 6 sec count eccentric load. That hurt.
    20 bench press w/45# barbell
    Last 40 regular.
    Worked on RMUs. 7-8 singles with some misses.
    Mobility work on ankles & OH shoulders mvmt

  8. Josh M. says:

    BS
    6@165#
    4@200#
    2@210#
    2@225#
    1@240#
    6@210#

    Metcon
    28:30
    95# Squat Clean
    Green KB
    I mixed up the numbers for the row and the bike, so I switched them 21-15-9 for row/burpees; 18-12-6 for the Bike/KB

  9. Justin Harrison says:

    25:08

  10. Matt Z. says:

    285,335,355,375,405,355×6
    20:34 with pit stop.

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

    245/275/315/335/350 (I think)
    275×11 went light on the UB.

    Active rest with the WOD. Just did row/burpee and power clean run.
    Hit the bag.
    Rev. Hyper 4×15

  12. Jennie says:

    Don’t remember exact weights except did single at 283 and 9 unbroken at 243

    Did 200 run inside and Muscle-ups (subbed for Squat Cleans for competition prep) (MU as 4/2/2)
    Then bike and HSPU (subbed for KBS for competition prep)
    Then Row and Burpees as written
    21:33
    (Started at 2 minutes, subtracted from time)

  13. Kim says:

    I figured my % off of my DL🙄
    117#/135#/145#/153#/150#
    No UB reps ran out of time.
    Metcon –
    bike/35#
    Row/burpees
    65#/run
    Planned to due heavier (85)but didn’t start 3rd Metcon until 6:05- had to be at work @7.

  14. Jesse G says:

    Done Saturday at home…

    Airdyne bike
    50# KB (unbroken)
    Subbed 85# thrusters for row
    Lateral barbell burpees
    105# SC singles
    200m run

    32:20

  15. Shea says:

    Back squats: 125/145/155/165/175/155×9
    Metcon: 28:13 Rx
    squat cleans were slow
    5 wall touches for the run due to rain

  16. LA says:

    Worked with Jim on BS – 8 reps last rnd
    Metcon- 20:56rx

  17. Cara says:

    Only had time for metcon

    27:41 rx’d
    4.5 wall touches due to rain (was actually 5 after walking back to my stuff)
    Squat cleans took the longest. These felt super heavy.

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