2017 July 12 WOD

Posted: July 11, 2017 in Uncategorized
Strength

20 minutes to complete Front Squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Metcon

EMOMx10
Odd: 5 Thrusters, climbing
Even: 200 meter Sprint

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Comments
  1. The Haggs says:

    Joe climbing thrusters
    #75/85/95/95/95
    200M run

    Hollie climbing thrusters
    #65/70/75/80/85
    200M run

  2. Doug Barnwell says:

    Front Squats:
    5@265#
    1@285#
    5@265#
    1@295#
    5@265#
    1@305#

    EMOM:
    Climbing 105/115/125/135/145 RX

  3. jks says:

    FS 160/160/150/165/150/170
    Math error at start
    EMOM Thrusters 65/75/85/95/100
    Ran x 1, Biked x 4

  4. Kent says:

    FS: 125×5 / 135 / 125×5 / 145 / 125 x 5 / 155

    EMOM
    Thrusters: 75/85 x 4
    Ran

    Pre & Post: 400m run

  5. Luke B says:

    @home
    Front Squat
    215/230/215/240/215/250

    5×5 weighted strict pull-ups 45#
    4×10 1arm kbs (40 each arm, 80total) 53#

  6. Jesse G says:

    FS: 165/185/165/195/165/205/215

    Thrusters: 75/85/95/105/115

  7. Josh says:

    Front Squat:
    5@165
    1@185
    5@165
    1@195
    5@165
    1@215

    Technically a 100# PR!! The only time I’ve ever tested the front Squat before today was on 4/19 and I did 115#’s

    EMOM:
    65/75/85/95/105

    Came in maybe 2 seconds late on the 4th run.. all Thrusters unbroken.

    I’m on some sort of fitness induced high.. and I’m loving it… gotta keep riding it.

  8. Bobby says:

    FS:
    5s @ 255#
    1s @ 265/275/285

    EMOM:
    Thrusters 12/9/6/3/1 @ 115/135/155/185/205

    200m run

  9. Jennie says:

    Another long, hot day at work. I’m so drained by 530.

    153×5
    173×1
    163×5
    193×1
    173×5
    203×1

    73/83/93/103/113 all unbroken
    Running in the door at 45 seconds every round except for 1st…50 seconds

  10. Jennie says:

    Another long, hot day at work. I’m so drained by 530.

    153×5
    173×1
    163×5
    193×1
    173×5
    203×1

    73/83/93/103/113 all unbroken
    Running in the door at 45 seconds every round except for 1st…50 seconds

  11. Mark Goff says:

    Strength
    All 5 reps were at 155#
    Single reps – 185,205,225

    EMOM
    Even 5 thrusters @65,75,85,95,105
    Odd 200m run all were under the minute time limit

  12. Luke says:

    FS – 265/285/265/295/265/305

    Metcon – 115/135/155/185/205×3

  13. Kim says:

    @home
    Front squats only
    98#/103#/98#/108#/98#/113#

  14. mlday says:

    CTM agility/mobility
    CTM heavy FS/PP/Th

    Metcon
    Emom
    75/85/90/95/110

  15. Matt Z. says:

    255 for 5s; 265,285,285 singles
    115,135,155,175,205 thrusters
    Got 5th rep at 205 after minute was up-extended run past minute.

  16. Elisabeth says:

    FS worked with Megan and Casey based off 135#
    EMOM
    35# and 45# my max thruster weight is 55# so I chose lower weights don’t think I could have done more because the last three rounds I was running over my time. I’ll know for next time.

  17. Brett Christensen says:

    1.) PC:
    75% 3 * 3 = 215
    80% 2 * 2 = 230
    2.) PJ from the floor:
    70% 5 * 3 = 195
    3.) PP from the floor:
    77% 5 * 5 = 175
    4.) Gymnastics:
    4 sets of
    3 strict weighted C2Bs
    3 C2Bs
    3 BMU
    meant to be w/out coming off the bar, but I haven’t figured out the kip from C2B to BMU yet.
    5.) For Time
    300 DUs very broken
    2K row
    100 WBs @ 30
    6.) Midline:
    8 * :25 hollow hold, :15 rest
    7.) ROMWOD

  18. Joe E says:

    FS 165/185/165/195/165/215

    Metcon: 95/100/105/110/115
    Ran 200m

  19. Nichole Dyer says:

    Front Squats
    105/125/105/125/105/125. Haven’t done front squats in awhile this weight so it was heavy and I focused on form and driving my knees out.
    EMOMx10
    Thrusters -35/40/45/55/55
    200m run

  20. Heather Rainey says:

    Workout at home

    Front Squats
    (with DB)
    
5 @ 60#

    1 @ 65#
    
5 @ 60#
    
1 @ 70#

    5 @ 60#

    1 @ 75#

    EMOMx10

    Odd: 5 Thrusters, not climbing (35# DB)
    
Even: 200 meter Sprint (as close as I could tell)

  21. Brian Carr says:

    Only second time doing front squats. Worked weight up doing triples to a final single rep of 185# which technically is a PR.

  22. Shea says:

    FS: 115/125/115/130/115/135
    Metcon: Thrusters @ 65/85/85/90/95
    My kids beat me on all the sprints.

    Cass FS: 53/68/53/73/53/83

  23. LA says:

    Worked with Doug on strength, 2 reps last set, 305f

    105/115/125/135/145

  24. Kimberley says:

    FS
    85/100 for each set

    Emom
    Thrusters 35/40/45×3
    Run 200/100/bike :30×2/run 200

    I wasn’t able to get the run finished on round 1 or 2 so I did sprints on the bike to get the stimulus intended.
    This was rough

  25. Pete says:

    FS;
    155 x5
    165
    155 x 5
    175
    155 x 5
    185
    first time to squat heavy in 3 months due to knee problem. felt great!

    EMOM:
    thrusters 75/75/85/85/95
    200m run: about 45sec each

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