2017 July 31 WOD

Posted: July 30, 2017 in Uncategorized
Strength/Skill

15 minutes to complete
3×3 Overhead Squats

Metcon

21-15-9
DB Snatches (50/35, alternating)
Calorie Row
-directly into-
21-15-9
Box Jump Overs
Pull-ups

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Comments
  1. L.B. says:

    185/225/235 (had more, protecting shoulder)

    Metcon – 10:14 Rx
    1st couplet – 4:46
    2nd couplet – 5:28
    Struggled on pull-ups

  2. Brian Carr says:

    95×3,115×3,135×3
    Metcon: 16:14 ……40# db, ring rows last 2 rounds

  3. mlday says:

    CTM agility/mobility
    CTM emom power sn/ohs/sq snatch
    CTM back sq

    Metcon (same as class)
    Rx 11:57
    Fatigued

  4. Jesse G says:

    OHS: 115/125/135

    16:30
    40# DB

  5. The Haggs says:

    Joe
    13:09
    35#, 20 in box

    Hollie
    13:43
    30#, 20 in box

  6. Joshua Guthrie says:

    OHS: 95 / 105 / 115 (x2) / 125

    Metcon: 14:31
    40# DB
    24″ box
    Rx pull-ups

  7. Tanya says:

    85/95/105/115

    12:53 Rx–pull-ups too slow

  8. Jim D says:

    OHS
    135 across

    METCON
    11:55 Rx
    1st 4:50
    2nd 7:05 (did 11 box jumps before realizing it was box jump overs so I restarted). Pull ups were much better. Got a string of 9 at first.

  9. Groves says:

    OHS @ 135-155-175

    Mecon 15:09.

  10. Joe E says:

    OHS: 95/95/115 worked on technique

    Metcon: Rx 12:08

  11. Rob H. says:

    95/115/115
    12:15 bike
    Unbroken pull ups. Need to work on looking up during pull up instead of forward. Missing reps b/c chin not above bar.

  12. Nichole Dyer says:

    OHS 40/45/50

    Metcon-12:16
    DB snatches @#20
    Ring rows
    12inch box jump over. Working on the jumping over wide boxes.

  13. Nichole Dyer says:

    OHS 40/45/50

    Metcon-12:16
    DB snatches @#20
    Ring rows
    12inch box jump over. Working on the jumping over wide boxes.

  14. Josh Maxwell says:

    OHS: 95/95/95

    And they all looked horrible. I need to work on these.

    Metcon: 11:49
    35# DB
    Ring Rows
    24″ step ups for 21 and 15.. jumps for 9

  15. Jay says:

    Actually did some OHS
    Metcon 11:58
    50# DB Snatches UB
    Row
    24’ Over the box
    Ring Rows for pull-ups because of tears in both hands

  16. Joe F. says:

    OHS
    135,135,135

    Metcon – 16:30
    35# Dumbbell
    18 inch box
    Pull-ups/Jumping Pull-ups
    First day back in a month and a half was just what I expected!! Brutal!!!

  17. Joy says:

    OHS: 35/45/55/60

    Metcon: 14:37
    21-15-9
    DB Snatches: 20#
    Calorie Row
    21-15-9
    Box Jump Overs: lots of step up and overs
    Pull-ups

  18. Mark Goff says:

    Snatch
    75,95,105,115

    Metcon
    13:02
    35# DB
    Bike (all the cals)
    20″ box
    PU

  19. Kimberley says:

    OHS
    Worked up to 45#

    Metcon 13:26
    15# DBS
    Row
    18″ box step up
    JPU

  20. Jennie says:

    430 class
    OHS – 95/105/115 x 3

    Had to use the bike so used the new 80% of rower rule
    21-15-9 DB Snatches @ 35#
    17-12-7 Bike Calories
    (5:30)
    21-15-9
    BJO (20″, all jumps)
    Pull-ups
    (4:44)
    10:14 total

  21. Dave says:

    OHS 45/65/75
    14:07 ring rows

  22. Justin Harrison says:

    OHS- 135/155/185
    Metcon- 13:41

  23. JimHen says:

    OHS. 135 5×3

    Metcon
    10:30RX

  24. Doug Barnwell says:

    AM:
    4 mile run: 36:01

    PM:
    OHS (from the ground):
    3@165#
    3@175#
    1@185# ( Bobby no-repped my second squat, failed the third)
    3@185#

    Metcon:
    10:36 RX

    75 minutes of handstand work

    Power Snatches:
    3@135#
    3@145#
    3@155#
    3@165#

  25. Harrison says:

    OH
    95/115/125

    14:13 Rx

  26. Tim C says:

    15:47, 40# DB, 24″ box.

  27. Matt Z. says:

    135,165,185,205,225
    9:47

  28. Bobby says:

    OHS: 135/185/205/225×1 – (3RM and 1RM PR!)

    Metcon: 8:51 Rx
    Part 1: 4:45
    Part 2: 4:06

  29. Elisabeth says:

    OHS 45/55/65 these felt really good today
    Metcon 12:45
    25# db
    Row
    Finished the last row in 6:41
    20″ box step up and over
    Worked on pull ups each round until failure and then switched to ring rows
    Got 11 pull ups!! 🎉 Really happy with that 😊

  30. Carolyn says:

    OHS: 35/40/40 – Need much more work on these
    Metcon: 15:57
    25# db
    12″ box
    Jumping pull-ups

  31. Patrick Moody says:

    OHS worked on form and was able to get below parallel. 65,65,75 x3
    Metcon 16:04
    40# db
    Rowed
    7:07
    24″ box all jumps step down
    Pull ups all singles

  32. bigdolan says:

    135,155,165

    13:57 Rx
    4:45 first part

  33. LA says:

    135/155/175/185/205

    Metcon- 8:59rx

  34. Stacy says:

    14:30

    overhead squats: 33/45/45

  35. Kim says:

    @home 8/6
    13:42
    25# DB snatches
    Bike
    20″ box
    RR

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