2017 August 14 WOD

Posted: August 13, 2017 in Uncategorized
Metcon-“Nasty Girls”

3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Compare to November 30, 2016

Strength

If energy permits,
5×3 Back Squat

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Comments
  1. Megan P. says:

    Nasty Girls
    50 as
    7 ring rows with feet on box + 7 dips (1 foot on box)
    HPC #95
    7:43

    Strength
    Back sq 5×3
    #185

  2. Lauren Phillips says:

    Metcon:
    8:38 95# bar; subbed elevated ring rows (with box) and ring dips with foot assist
    Strength:
    Worked up to 225# for 3

  3. Brett B says:

    17:46
    5 ring MU rd 1 and 2 and 5 bar MU rd 3. All other movements rx.
    BS: 185X5/225X3/185X3/225×3

  4. Doug Barnwell says:

    Snatches:
    1×2@145#
    1×2@155#
    1×2@165#
    1×2@175#
    3×1@185#

    Snatch Pulls:
    4×3@220#

    Nasty Girls:
    16:32
    Rnd 1: 7 Ring MUs
    Rnd 2&3: 7 Bar MUs

    Back Squats:
    1×5@275#
    2×5@315#
    1×5@325#
    1×5@335#

  5. J Guthrie says:

    Well that was nasty. Hand ripped pretty badly half way through round 2…

    Nasty Girls: 20:44
    Bar MU’s round 1 and 2, ring rows / ring dips round 3
    115# HPC’s

    No time for squats, sadly.

  6. Kent Carter says:

    4 mile run Sunday

  7. L.B. says:

    Yesterday
    40-30-20-10
    Box Jumps 30′
    Sit-ups
    11:41

    Nasty Girls – 8:14 Rx (if I coulda got last round of MU unbroken woulda had 7min which was my goal. Next time)

    Squat
    225/275/295×2/315

  8. jks says:

    Metcon 11:28 105#
    7 PU + 7 BxDips
    BS 125/145/165/185/205 all x 3

  9. Tanya says:

    14:56
    C2B/RD–last 3 RD not rx, couldn’t complete lock out on 2, or push out at all on last
    85#

    133/143/153×2/163-2 reps, then 1 rep

  10. Joe E says:

    Metcon: 13:09 squats
    cleans #135
    C2B and ring dips

  11. bigdolan says:

    14:06
    C2b
    Some dips and mostly slow descents

    Squats
    225,315,405

  12. Nichole Dyer says:

    Nasty Girl
    11:16
    Air squats
    Ring rows/ ring dips/push ups
    #45 HPC

    Back Squats
    65/85/105/115/125

  13. Josh Maxwell says:

    13:07
    Ring Rows/Push-ups
    95# HPC

    Back Squats
    135/185/205/215/215

  14. Jim D says:

    16:12 Rx (I forgot to write the time down but I think that was right)

    FS (did Back squat last night)
    135×3, 225×3, 245×3

    Snatch Balance + 1 OHS
    75,95,105,120
    Hang Snatch 3 reps each
    75,95,115,115,130
    Snatch Pulls 3 reps each
    115,135,160,170

  15. Rob H. says:

    26:28 rx
    1st time rx
    Mental grind today. Failed as many RMU attempts as made. Need to work on hip movent.
    No time for squats. obviously.

  16. The Haggs says:

    Joe
    11:47
    115# HPC
    7 ring dips, 7 pull-ups, 7 push ups

    Hollie
    8:35
    95# HPC
    7 banded ring dips, 7 pull ups

  17. Jay says:

    4 mile run before WOD

    Metcon 15:10 did BMU for RMU everything else rx

    Strength 225# across

  18. mlday says:

    5:00am class
    CTM agility and mobility
    CTM snatch skill work
    CTM emom 10 (15 Kbs/amrap T2B) 74 T2B

    Nasty girls (11:30 class)
    7:11 (#95 CTM banded ring scale for MUvtransition)

  19. Joe F. says:

    Nasty Girls
    50 AS
    Rd 1 14 PU/14 RD banded
    Rds 2&3 7 PU/7RD banded
    #135 HPC
    14:58

    Back Squats 5X3
    225, 225, 225, 245, 275

  20. Kimberley says:

    Nasty Girls 11:45 pr
    55# HPC
    JPU/super strict push ups (rd 1–2:1, rd 2&3–1:1)

    Strength
    65/75/75/85/85

  21. Mark Goff says:

    Metcon
    11:28
    Air squats
    Banded ring MU progression
    115# hang power cleans

    Back squats
    205# across

  22. Jesse G says:

    13:40
    Round 1 – 7 RMU transition with feet on box
    Rounds 2 & 3 – 7 C2B / 7 RD
    115# HPC

  23. Bobby says:

    Nasty Girls: 19:15 Rx – PR – 1st time doing Rx – also most RMUs ever in a workout – all singles.

    HBBS: 5×3 @ 335# across

  24. Matt Z. says:

    9:33
    Muscle ups took too long.
    225,275,315,345,365

  25. jkb says:

    Nasty Girls 3 rnds in 11:59
    50 air squats
    Rnd 1: 7 band looped through rings, seated on band, leaning back then hip pop up, adjust, stabilize, controllled dip…was really pinchy.
    Rnd 2: 7 vertical, RR’s w/ false grip + 7 band assist ring dips
    Rnd 3: 7 inclined RR’s w/ false grip + 7 band assist ring dips
    10 HPC #63..A few heavy pauses towards end, but never put bar down during rnds of 10.

    BS: 5×3 #63 all rounds, used wt from above

  26. Tim C says:

    Nasty Girls
    115#. 7 PUs, 7 band assist dips
    BS 135/155/175/195/205

  27. JimH says:

    Nasty girls
    12:12 banded transition RUM, 135 HOC

    Squat work
    5×3
    225,315,345,365,365
    2×8
    225

    Drop snatch
    3×5 95lbs

    Snatch
    2 @ 95
    2@125
    4@ 135

  28. Brett Christensen says:

    1.) HPS:
    3 * 3 @ 150
    2.) SP:
    3 * 3 @ 170
    3.) Nasty Girls w/ 530
    7:04 Rx’d everything unbroken. I need to move a little faster in the squats and get on the bar faster. Sub 7 next time
    4.) OHS:
    3 * 3 @ 185
    5.) ROMWOD

  29. LA says:

    NG- 11:05 rx, first time rx =pr
    Squats /UB, MU/6-1, 4/3, 4/1/1/f/f/f/1, HC /UB
    Had to adjust rings, straps came loose Rd2
    6 ub MU is PR

    Strength- with Doug B

  30. Haley says:

    Metcon: 12:48
    Air squats, ring rows/strict negatives, 75#

    No back squats. Turned 28 and now I’ve got old lady knees.

  31. Carolyn says:

    Metcon: 14:19
    Air squats, 7rr + 7push ups, 53#
    No back squats, legs were jelly.
    Should’ve tried. Guilt set in after leaving…

  32. Joy says:

    Nasty Girls
    3 RFT: 14:11
    50 Air Squats
    7 Ring Muscle-Ups: rd 1 & 3 chest to ring and ring dips; rd 2 chest to bar & ring dips
    10 Hang Power Cleans 80#

    5×3 BS: 95/110/120/125/125/130

  33. Cara says:

    16:14
    All air squats unbroken
    Rd 1: 14 ring C2B/14 bench dips
    Rds 2-3: 7 ring C2B/7 bench dips – Jayson was kind enough to let us do 1 for 1 on the last two rounds thank goodness! haha
    95# hang cleans

  34. jkeel 43/5'9/180ish says:

    7:25 rx’d
    Broke MU’s to much due to bit of a grip issue.
    Fast transitions but beed to speed up squats.
    Next goal sub 7.

  35. Jennie says:

    Completed Wednesday before 430 class alone. As written except 5 MU per round. Wanted to do some but not aggravate my shoulder/collar bone again. Been hurting since BoB comp.
    12:29

  36. Kim says:

    Nasty Girls
    13:48 I think
    7 strict ring pull-ups each rd
    Rd1:7 negative ring dips
    Rd2&3: 7 ring push ups
    HPC @75#
    Strength
    95/125/135/145/145

  37. […] “Nasty Girls” 3 RFT 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) Compare to August 14, 2017 […]

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