2017 July 21 WOD

Posted: July 20, 2017 in Uncategorized

We will have yoga Saturday at 8!

Strength

15 minutes to complete 5×6 Front Squats

Metcon – 30 minute time cap

10 Rounds:
5 Squat Cleans (135/95)
10 calorie Bike (13 calorie Row)
30 Double Unders
Rest 1:00 between rounds

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Comments
  1. The Hagss says:

    Joe
    9+5+1
    115#
    All rows

    Hollie
    8 Rds
    85#
    All rows

  2. Joshua G Guthrie says:

    Back squats: 135/155/165/175/185

    Metcon: 29:24
    95# squat cleans
    10 cal bike
    Rx dubs (6ish rounds unbroken)

    This was a beast but I really liked it.

  3. jks says:

    FS 135# all rnds
    Metcon 8+5+9
    #95 PwrClns / Row13cal / 60SUs

  4. Jim D says:

    Front Squat
    185/205/205/205/205
    Then 225 and 245 1 rep 5sec hold at bottom

    METCON
    9+5+10+10 Rx weight and AAB
    Missed lots of dubs in rnds 4-7; after 30s finished with singles

  5. CHG says:

    From home
    7+5+13
    55#
    60 Singles

  6. Luke B says:

    @ home in the shed
    E2MOM for 5 rds
    6 front Squat @ 205

    For time:
    50 strict pull-ups
    100 handrelease push-ups
    1mile run
    All wt 20# vest
    28:36
    Heat was getting to me.Way too slow but I finished.

  7. Jennie says:

    Before 430 alone
    123/153/163/173/163

    6 rounds RX in 13:56

  8. Doug Barnwell says:

    AM:
    Yoga

    PM:
    1. Clean & Jerk 

    1x(3+1)@155#
    
1x(3+1)@165#
    1x(3+1)@185#
    3x(3+1)@195#

    2. Clean Pull
    
2×3@245#

    3. Front Squat 

    5×6@265#

    4. Conditioning
    
10 Rounds:
    
5 Squat Cleans (135/95)

    10 Cal Assault Bike
    
30 Double Unders
    Rest 1:00 between rounds
    27:44 RX

    1. 1:22
    2. 3:50
    3. 6:20
    4. 9:24
    5. 12:45
    6. 15:40
    7. 18:45
    8. 21:43
    9. 25:00
    10. 27:44

  9. Rob H. says:

    Did my own thing and worked on some weaknesses.
    Wednesdays Metcon posted there
    Reverse hyper 4×20 @ 130
    30 HSPU (kipping) not for time

  10. Kimberley says:

    FS 55/65/75/85/85

    Metcon 28:30
    55# SC, all UB
    Row
    DU progression (jumps with sticks)

  11. Dallas A says:

    FS: 135/155/175/185/185
    Metcon: 29:54
    Squat cleans 95# for first 2rds then 115#
    Singles instead of double unders

  12. Monique says:

    85# for all rounds of front squat

    Metcon – 29:25 (all 10 rounds)
    65# squat cleans
    Bike
    30s attempts (got pretty tangled up & sloppy)

  13. Bobby says:

    1.) FS: 225/235/245/255/265

    2.) Metcon: 26:42 – 6 rounds of 10 cal bike – 4 rounds of 13 cal row – all 135# SC unbroken.

    3.) Accumulate 2 minutes of front rack hold with 275# bar. 4 x :30 hold. Did it in 4:15

  14. Brett Christensen says:

    1.) Snatch:
    60% * 2 = 130
    65% * 2 = 140
    70% * 2 = 150
    75% 5 * 1 = 160
    2.) C&J:
    60% * 2 = 170
    65% * 2 = 185
    70% * 2 = 195
    75% 5 * 1 = 210
    3.) FS:
    70% 3 * 5 = 245
    4.) Gymnastics
    6 SDHSPUs @ 6″ :17
    Rest 1
    6 SDHSPUs @ 6″ :40
    rest :45
    5 SDHSPUs @ 6″ 1:57
    rest :30
    4 SDHSPUs @ 6″ :42
    rest :15
    3 SDHSPUs @ 6″ 1:42
    Total time = 7:48
    5.) “Open Test” 20 min AMRAP of
    50 WB @ 20
    50 DU
    40 Box Jumps @ 24″
    40 T2Bs
    30 C2Bs
    30 Burpees
    20 PC @ 145
    20 Jerks @ 145
    10 PS @ 145
    10 RMU
    I got 6 into the RMU = 8 rep PR! and the first time I’ve ever gotten to the MU
    6.) Midline:
    8 * :25 on & :15 off
    GHD holds @ parallel
    7.) Front rack Hold
    accumulate 2 min in 5 min @ 85% = 295

  15. Shea says:

    FS: 95/95/105/115/125
    Metcon: 10 Rds in 29:44
    75# SC (unbroken)
    Alternated rows/AABike
    Dubs were decent-most rounds UB
    This wod was tough!

  16. Stacy says:

    FS: 33/33/33/45/45

    Metcon: Did 9.5 rnds in 30 min
    -powercleans 33
    -rows
    -single unders

  17. stefgatlin says:

    Metcon at home – 26:42
    55# muscle cleans all unbroken
    5 rounds of dubs unbroken
    Biked all rounds

  18. Carolyn says:

    FS: 45/65/75/75/75

    Metcon: SC 45# – should’ve tried w/ 55# (as Erin suggested)
    That bike is BRUTAL!!!
    8 jumps (leg taps) short of 9 rounds before time ran out.

  19. Cara says:

    FS: Just did 85# across today

    Metcon: 29:40 (Rd 1 w/95# – couldn’t do them touch-n-go this morning so went down to 85# for rds 2-10 which were all unbroken) All but 1, maybe 2 rds of dubs were unbroken. Bike was a torture chamber after squat cleans. I was SO slow on the bike.

    1:59/2:01/1:50/2:02/2:06/2:07/2:35/2:11/2:03/1:46

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