2017 May 17 WOD

Posted: May 16, 2017 in Uncategorized
Strength

20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max unbroken at 83%

Metcon

EMOMx18
Minute 1: 18/15 Calorie Bike or Row
Minute 2: 15 GHD Sit‐ups
Minute 3: 40 Double Unders

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Comments
  1. Doug Barnwell says:

    Back Squats:
    6@245#
    4@305#
    2@325#
    2@345#
    1@375#
    2@345#

    EMOM 18:
    DUs: 40/40/40/40/40/40 = 240
    Row: 18/18/18/15/18/18 = 105
    GHDs: 15/15/15/10/10/15 = 80

  2. Kent says:

    BS: 135/155/185/195/205/215
    215# x 7. 83% is actually 221#

    EMOM:
    DU’s 10-20 per minute, singles mixed in
    Row: 10-18 cals per rd
    Abmat sit-ups 15 per rd, 90 total

  3. Jim D says:

    Back Squats:
    6@245#
    4@280#
    2@300#
    2@320#
    1@335#
    2@305# (noise when pushing from bottom, no pain but stopped anyways)

    EMOM 18:
    DUs: 40/40/40/40/40/40 (first few rnds very broken)
    Row: 18/17/15/16/17/18
    GHDs: 15/5-7SU/4-7SU/12SU/4-7SU/2-9SU

  4. jks says:

    BS 160/185/195/210/220/200×7
    Row 18/12×5
    AbMat 15×6
    SUs 80×6

  5. Blake says:

    Ruck Run w/Bobby 4.5 miles @60# ruck weight.

  6. Cara says:

    Metcon
    Biked 12 cal each rd (went over the minute mark on some)
    15 12# med ball sit-ups each rd
    Dubs

  7. Justin Harrison says:

    Rd 1: 12 ghd/ 40 dubs/ 15 cal bike
    Remaining rds: 10/40/13

  8. Mark Goff says:

    Back squats
    6×205,4×235,2×255,1×265,1×285

    EMOM
    Rowing 10-15 cals
    GHD 10-15
    DU 30-40

  9. Taylor Bayless says:

    Squats – working on mobility and getting below parallel
    185×6, 225×4, 255×2, 275×2, 295×1, max set 255×6

    AMRAP
    40 Double Unders x6
    Calorie Bike – 12×2, 10×4
    Hollow Rock x2, Hollow Hold x4

  10. Dave says:

    BS 205 – 285, 225 x 6 reps
    EMOM rows, hollow body, SU

  11. Kimberley says:

    BS
    85/95/105/115/125/6 UB @ 105

    Metcon ✔️
    Row- around 10 cals ea rd
    V ups/ hollow holds
    Box steps (due to knee)

  12. bigdolan says:

    295,355,405,425,455,415×3

    Did some stuff
    First ghds

  13. Bobby says:

    1.) AM ruck/run about 4.5 miles in about 49 minutes – w/ Blake – I only wore 25# vest and camelback. Blake had 60# ruck.

    2.) Did a couple squats at 225 and 295 and called it. Strained my hammy prior to workout and didn’t want to risk it.

    3.) several sets of 15 reverse hypers today. Helped with hammy.

    4.) EMOM 18 – all reps done – Started with Dubs

    5.) romwod

  14. Matt Z. says:

    285,335,355,375,405,375×6
    Missed last assault bike cals by 5, got all else.

  15. Brett Christensen says:

    @ Home
    1.) hang clean:
    60% * 4 = 170
    65% * 4 = 185
    70% * 4 = 200
    75% 3 * 3 = 215
    2.) Hang clean pulls:
    80% * 5 = 230
    85% 4 * 5 = 245
    3.) Front Squat:
    79% * 5 = 275
    85% * 1 = 295
    79% * 5 = 275
    87% * 1 = 300
    79% * 5 = 275
    89% * 1 = 310
    4.) Class WOD:
    Assault bike cals: all 18s except the last round was 17
    GHDs: all 15s
    DUs: all 40s

  16. Shea says:

    back squats: 125/145/155/165/175/160×7
    metcon: rowed 12-13 cal each round except one round was 14
    all GHD’s and dubs

  17. Jimmy H says:

    Squat worked 445

    Metcon got all first round the lowered to 15 cal row 8 ghd but got all 40 du

    Handstand holds to walking the wall
    5×5 supinated strict pull up
    3×12 ring pish ups 155lbs
    4×10 bent row 3×15 155lbs

  18. Josh M. says:

    Pre WOD 3 mile Run in 28:32

    BackSquats:
    Got to use my new lifters.. felt like the first time i’ve ever gotten below parallel.. also because of how deep I got on one I learned how to not bail out.. learn something new everyday

    6@170
    4@200
    2@210
    2@225
    1@240
    2@225 failed hard on the third rep..

    Metcon.. I suck, but at least I gave it my best effort

    Sweat through three shirts today.

  19. Elisabeth says:

    Back Squats with Megan and Casey. Loosely based off 200# max not sure of all the numbers

    Metcon
    Bike: 10/9/5/7/7/7 worked for as long as I could each round
    Hollow hold/rocks for as long as I could
    For four rounds I worked with two ropes to get down the timing for dubs and it really helped. Last three rounds I did dubs with my speed rope and did 7/12/18 I’ve never gotten 18 dubs like that before and definitely not within 30 seconds! So I’m really happy with that 😊

  20. Heather Rainey says:

    6-65#
    4-75#
    2-80#
    2-85#
    1-90#
    Max unbroken 85# x10
    Established new max 115# x1

    Metcon started but had to leave early. Got about 10 min in, I think. It was hard to keep up numbers on this one.

  21. Monique says:

    6@115#
    4@135#
    2@145#
    2@155#
    1@165# (F)

    EMOM (only timed the DUs)
    Row – 15 cal each round
    Ab Mat – 15 sit ups each round
    DUs – 60s timer, at least 10 DUs/rnd

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

    225×6 (meant to be 245)
    280×4
    300×2
    320×2
    355×1
    300×10

    15 cals and ghd on round 1.
    12 of each on the rest.
    40 DU each. Unbroken on the last 4 rounds

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