2017 July 17 WOD

Posted: July 16, 2017 in Uncategorized
Squats

20 minutes to complete 5×6 Back Squats

Metcon

4 RFT:
21 Wall Balls (20/14)
18 Calorie Row
15 Box Jumps (24/20)
12 Dumbbell Snatches, alternating (50/35)

Advertisements
Comments
  1. Luke B says:

    225/255/265/275/285

    Metcon – 15:57 Rx

  2. Jim D says:

    Back Squats
    5×6
    225,225,255,265,275

    METCON
    17:48 Rx

    Sled Push 25y 4xHi 125# and 4xLow 100#

  3. Brett Beckham says:

    BS: 185/185/185/225/225
    Metcon: 18:19 Rx

  4. jks says:

    BS 135/155/165/175/185
    Metcon 19:51 WB 14#, 20″ BxStps & 35# DB

  5. Brian Carr says:

    22:57 3rds bottom scale Rx

  6. Kent says:

    Pre: 400m run
    BS 5 x 6
    135/165/185 x 3 rds

    Metcon: 19:47
    12# wb, row, box steps, 15# db

  7. Tanya says:

    123#/133# x4

    Limited time this am so 2RFT of metcon
    8:25 w/ 30# DB

  8. Jay says:

    225/225/225/275/275
    Metcon 17:22 rx

  9. Rob H. says:

    Worked on weakness.
    Overhead squat
    75/95 for remaining sets
    Metcon
    18:20 rx

  10. bigdolan says:

    225/275/315/365/365

    Metcon 24:01
    First RD Rx
    2-4 Rx except 20″ box all jumps

  11. The Hagss says:

    Joe
    17:26
    35# DB, 20 in box, 20# WB, biked 15 cal

    Hollie
    18:48
    30# DB, 20 in box, 14# WB, 18 cal row

  12. Dave says:

    BS 105 – 205
    4 RFT 20:12

  13. Jesse G says:

    HBBS: 135/155/155/175/175

    22:47
    40# DB

  14. Mark Goff says:

    Back squats
    165, 185×2, 205, 215

    Metcon
    16:17
    20# WB
    Row
    24″ box step-ups
    40# DB snatches

  15. Bobby says:

    BS: 225/275/315/335/335

    Metcon: 15:52 – 15 cal bike per round in place of row – all movements unbroken. Fun workout

  16. mlday says:

    CTM agility/mobility
    CTM snatch emom

    Metcon Rx
    14:38

  17. Matt Z. says:

    225,275,315,335,335
    13:37 assault bike 15 cals per round

  18. Stacy says:

    Squats: 33×2, 55×2, 65×1
    WOD: 22:29
    -12, then 10 lb ball
    -300m run
    -18 inches step up
    -15lb dumbell

  19. Haley says:

    BS: 115/125/135/125/125

    Metcon: 2 rounds
    10#WB
    Bike
    20″ box
    35# DBS

  20. Kimberley says:

    BS 65/75/85/95/100

    Metcon 18:24
    10# WB sets of 11/10 until round 4 when my ball rebelled, 7/5/9
    Row
    16″ box step
    15# DB snatches

  21. Elisabeth says:

    BS 105/125/135/145/155
    Metcon
    Just didn’t have it in the tank today
    3 rounds 19:11
    15# WB
    Row
    18″ box steps
    20# db

  22. Dallas A says:

    BS: 185/205/215/215/215
    Metcon 23:59
    25″box, 30#DB

  23. Pete says:

    Back squats 135/155/155/175/175

    Metcon: 16:52
    35#db
    24″bj
    20#wb

  24. stefgatlin says:

    Tried some really light backsquats with 5 second holds at the bottom – back felt good – 45×5/55×5/55×5/55×5

    Metcon – 16:20
    20# DB, box step ups

  25. Cara says:

    No time for strength

    Metcon: 17:22 rx’d
    Everything unbroken

    Thanks to everyone for the FaceTime to Ryker! I know that made his day! 🙂

  26. Joe E says:

    BS: up to 255
    Metcon: 22:16Rx

  27. Heather Rainey says:

    Back Squats
    65, 75, 75, 75, 75

    4 RFT: 26:36

    21 Wall Balls (10#)

    18 Calorie Row

    15 Box Jumps (12′)

    12 DB Snatches, alternating (15#)

  28. Kim says:

    Strength 85#-125#
    Metcon
    21:49
    12#/row/20″bj/20#db

  29. Joy says:

    BS: 105/105/110/110/115/115

    4 RFT: 22:49
    21 Wall Balls (14)
    18 Calorie Row
    15 Box Jumps (20)
    12 Dumbbell Snatches, alternating: rounds 1 & 4: 25#, rounds 2 & 3: 20#

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s