2017 August 22 WOD

Posted: August 21, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Back Squat

Metcon

AMRAP 3
21 Calorie Row
21 Burpees Over Rower
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
18 Calorie Row
18 Burpees Over Rower
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
15 Calorie Row
15 Burpees Over Rower
Max Thrusters (115/80)

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Comments
  1. L.B. says:

    225/275/315/335/285

    Metcon – 26 Rx. Paced 1st AMRAP too slow.

  2. Sabrina says:

    5×5 back sq 135/155/165/175/195

    Lesson for today, don’t have your bar so far away from you on the set of 21!!

    0/5/5 for a whole total of 10 Thrusters today 😳 Rx (somehow I had #85 for the last round..) 🤦🏼‍♀️ #cantwodforlife

  3. J Guthrie says:

    BS: 5x 135/225/225/245 3x 255 (93%1RM)
    Failed the 4th rep of the last set

    Metcon: 2/3/5 = 10 reps @ Rx weight
    Burpees over the rower (facing the rower)

  4. Mark Goff says:

    Back squats
    135,185,205,225×2

    Metcon
    6/10/8
    Total 24

    Rowed 21/18/15
    Burpees 21/18/15
    Thrusters 65#/75#/95#

  5. The Haggs says:

    Joe
    21/18/15 cal row
    21/18/15 Burpees over rower
    3/7/9 Thrusters
    75#/85#/95#

    Hollie
    21/18/15 cal row
    16/18/15 Burpees over rower
    0/3/5 thrusters
    0/55#/65#

  6. Nichole Dyer says:

    At home again.
    5×5 Back Squats 65/85/95/105/115
    Amrap1-21 kettle bell high pulls at #35
    21 Burpees over the BB
    3 thrusters at #35
    Amrap 2-18 kettle bell high pulls at 35
    18 Burpees over the bar bell
    5 thrusters at #45
    Amrap3- 15 kettle bell high pulls #35
    15 BOTBB
    5 thrusters #55
    Kettle bell high pull seemed like a good at home sub for rowing so I went with my heaviest KB. Wondering how I would have done on the rower. The high pulls got tough.
    Cool down with banded adductor and abductor work.

  7. LA says:

    Worked w Luke B, last set 365 f5th
    Metcon- 49 total (19/15/15) rx

  8. Josh Maxwell says:

    Back Squat:
    5×5
    135/185/205/215/225

    Metcon
    Total reps: 13
    0/8/5
    Calorie Row
    21/18/5
    Burpees Over the Rower
    21/18/15* 2nd and 3rd Round were just Burpees
    Thrusters
    65/75/95

  9. Bryan A says:

    BS – 5×5
    95/135/155/155/165

    Metcon
    20 reps
    Cal Row @15/12/9
    BoR @ 15/12/9
    Thrusters @ 45/65/85

  10. Dallas A says:

    BS: 135/185/235/235/255
    Amrap: 1/8/10
    2nd and 3rd did 15 cal/ 15 burpees w/ 95#

  11. Rob H. says:

    Overhead squat…cause I suck at it.
    75/95/115/115/115
    Metcon
    21rx (10/6/5)

  12. Tanya says:

    125/135/155/165/175

    15 reps
    2/7/6
    Last rd scaled wt to 75#

  13. Joe Eds says:

    BS: 185/225/225/225/225 working on low bar
    Metcon: 26 reps Rx

  14. bigdolan says:

    225,315,335,355,385

    Metcon 34 reps Rx

  15. Brett Christensen says:

    1.) Bike (warm-up):
    3 sets of:
    6 * 1 min work :20 rest w/ 1 min rest after each set
    18/18/17/18/18/16/18/17/18/17/18/17/20/17/16/17/17/20 = 317 cals
    2.) Gymnastics:
    21 SHSPUs 1:59
    Rest 1
    18 SHSPUs 2:41
    Rest :45
    15 SHSPUs 2:44
    Rest :30
    15 SHSPUs 4:21
    Rest :15
    12 SHSPUs 3:51
    Total time = 18:06
    3.) Barbell Conditioning:
    10 Snatches @ 115
    8 @ 135
    6 @ 155
    4 @ 185
    2 @ 205
    14:28, all singles got to 205 @ 6:something
    4.) Conditioning:
    3 RFT
    400m run
    21 KB swings @ 72
    12 C2Bs
    10:02, should’ve ran faster

  16. Tim C says:

    BS 135/155/185/225/225
    Metcon: thrusters 1,3,4. Rx weights

  17. Elisabeth says:

    Had the kids today so did my own workout at home
    15 minute amrap
    5 burpees
    10 squats
    5 burpees
    10 sit ups
    5 burpees
    10 walking lunges
    Got 5 rounds plus 2 burpees
    Did 25# plate for squats and lunges
    1st round did regular sit ups rest of the rounds I did them with a 15# plate

    Romwod

  18. stefgatlin says:

    Tried some low weight back squats today – felt pretty good! 55# across

    Metcon – 20 reps – 7/6/7
    45#/55#/65#

  19. Monique says:

    Back squat at home

    45/60/85/105/125/135/145 (80% of mu 1RM)

  20. Justin Harrison says:

    28 reps

  21. Luke says:

    BS – 135/225/275/315 – talking in the beginning and ran out of time

    Metcon – 46 (23/12/11)

  22. Doug Barnwell says:

    EMOM 6:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 155#

    AMRAP 3:
    28 RX (10/6/12)

    Back Squats:
    Did them late last night so I could do the EMOM today. Posted there.

  23. Jennie says:

    Only had 15 minutes before coaching so only 4 sets and the 1st was my “warm up.”
    123/153/283/203

    Did 4×7 thrusters at 80# during coaching

    Eventually I’ll be able to actually work out again…around January.

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

    135/185 warm-ups
    225×4 wide stance/normal stance/narrow stance/tempo squats
    275×1

    Metcon:
    29 reps

  25. Wilks says:

    BS – up to 275×5
    Metcon – 5/8/10 – 23

  26. Carolyn says:

    BS: 63/83/83/83/93
    Metcon: 0/0/4

  27. Kim says:

    @home Wednesday 8/23
    113#/123#x2/133#/143#

  28. Joy says:

    5×5 BS: 105/110/110/115/115

    Metcon: scaled it (15 total thrusters)

    21 Calorie Row: 18 cal
    21 Burpees Over Rower: 18 burpees
    Max Thrusters: zero thrusters

    18 Calorie Row: 15 cal
    18 Burpees Over Rower: 15 burpees
    Max Thrusters: 35# (6 thrusters)

    15 Calorie Row: 12
    15 Burpees Over Rower: 12
    Max Thrusters: 45# (9 thrusters)

  29. Cara says:

    Squats: 85/105/115/125/135/140

    0/1/3 – You read that correct folks….4 whole thrusters. Burpees aren’t my jam.

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