2017 August 30 WOD

Posted: August 29, 2017 in Uncategorized
Strength

20 minutes to warm up to and complete
3×5 Back Squats

Metcon

8 rounds of:
20 seconds on, 10 seconds off
Sit-ups
Deadlifts (155/105)

Extra

Consider finishing with some reverse hypers and lacrosse ball mobility to the hips & glutes.

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Comments
  1. Megan P. says:

    Strength
    Back squats 3×5
    #175

    Metcon
    Sit-ups – 12/11/11/11/11/11/11/11/12
    Deadlifts (105) – 12/12/13/12/13/13/13/14
    Total 192

  2. The Haggs says:

    Joe
    160 @ 115#

    Hollie
    176 @ 95#

  3. Sabrina says:

    3×5 back sq 125/175/205 for 2
    -should have just stick with my #195 but wanted to attempt my max. NEXT TIME!

    13,14,14,13,13,13,12,13 sit up
    11 deadlifts x8 @#105
    Total reps: 193

  4. Kent says:

    4 mile run.

  5. J Guthrie says:

    Back squats:
    Warmed up @135#
    x5: 185 / 235 / 255
    A few of the reps on that last set could have probably gone a hair lower. But I got down and up each time, so that’s something.

    Metcon: 167 reps
    Sit-ups: 10/10/10/10/10/11/9/11
    DLs @105#: 10/11/10/11/11/10/11/12

  6. jks says:

    BS 145/165/185/200 all x 5
    Metcon 142
    SUs 10 each rnd
    DLs 135# 10,9,8,7 x 5 rnds

  7. CHG says:

    From home

    Strength
    95/115/145

    Metcon 128
    80 sit-ups (knees up)
    48 deadlifts 95#

    2000 meter row

  8. L.B. says:

    @home

    275/290/305×7

    7min AMRAP
    20# vest
    5 strict chin-ups
    10 push-ups
    Straight into 2mile run
    26:56 total working time / 7+4 on AMRAP

  9. Cara says:

    Squats: 85/105/115/120/125 need to go a little heavier next time

    Metcon: 177 rx’d
    Sit-ups: 10/11/11/11/10/11/10/11=85
    Deadlifts: 12/12/11/12/11/11/11/12=92

    Kimmy’s tabata song was 👌🏼👌🏼👌🏼today!

  10. Kimberley says:

    Strength
    Warm up 65/75/85
    95/105/105

    Tabata 188 reps
    Abmat sit-ups 12×3, 11×5 (91)
    65# DL12x7, 13 on last round (97)

  11. Bobby says:

    HBBS: 315/345/365

    WOD: 186 Rx – DLs UB
    Sit-ups: 14/13/11/11/11/11/10/11 = 92
    DLs: 14/13/12/11/12/10/10/12 = 94

  12. Josh Maxwell says:

    Pre WOD 8 mile Run in 1:13:47

    Back Squats:
    Warm up 135
    185/225/245 I thought I was maxing out at 225. What an awesome surprise! I suck at math.

    Metcon:
    184 Reps
    Sit-ups: 12/12/11/10/12/10/11/11
    DL@125: 14/13/12/12/11/10/10/13

    Lacrosse ball of death

  13. Monique says:

    Warm up – 5@85
    Strength
    5@115
    5@135
    5@145

    Metcon/Tabata
    95# 168 reps
    Sit up 11/10/11/10/11/11/11/11
    DL 10/9/10/11/10/10/11/11

  14. Elisabeth says:

    Strength with Monique:
    warm up 4@85 then 5@115 5@135 5@145
    Metcon
    Sit ups 11/11/11/11/11/10/10
    DL @85# 9/10/11/11/10/10/11/10
    Total 169

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

    225# across. Did hi bar back squat because I suck at it so stayed light.

    Rx’d
    Situp: 13/12/11/11/10/10/10/11
    DL: 15/14/13/12/12/10/10/11
    Total:185

  16. Matt Z. says:

    315 2 atg 2 pause, 3 regular
    335 1 low pause, 4 reg
    355 5 reg
    2 move tabata, mob,xover sym, plank holds

  17. Shea says:

    BS: 125/145/155
    Metcon: 196 Rx
    Lacrosse ball hip/glut mobility

  18. Brett Christensen says:

    1.) PP:
    70%3×5=170
    75%2×5=185
    2.) PJ:
    65%×3=185
    70%×3=195
    75%×3=210
    80%2×2=225
    3.) RDL: based off of 1 RM LBBS
    55%×5=225
    60%×5=245
    65%3×5=265
    4.) Gymnastics:
    4 sets of
    3 strict C2Bs
    3 strict pull ups
    3 strict T2Bs
    5.) For time
    1K row
    20 Bench press @ 205
    40 GHDs
    750m row
    15 BP
    30 GHDs
    500m row
    10 BP
    20 GHDs
    25:53, bench press = weakness. Big thanks to Dallas for helping me on my last rep. Kind of got stuck there for a min.

    • Dallas A says:

      BS: warmed up with a few reps each of 135# and 185#. Then 225# 5x/ 275#2x/225#5x
      Metcon: 164 rx
      SU-67 reps (first true ab work post-rhabdo)
      DL-94

  19. Carolyn says:

    BS: 65/75/85
    Metcon: 179
    Sit-ups: 10/10/10/10/10/9/9/9
    DL 55#: 11/12/13/13/13/13/14/13

  20. Heather Rainey says:

    Back Squats 3×5
    65#, 75#, 85#

    Sit-ups 11, 10, 10, 10, 9, 9, 8, 9
    Deadlifts (55#) 11, 10, 11, 11, 10, 11, 10, 11
    Total 161

    Extra-lacrosse ball mobility to the hips & glutes

  21. LA says:

    Worked with Adam
    Metcon 176

  22. Kim says:

    @home
    Strength 113#/123#/133#
    Metcon–>188
    Sit-ups 11/12/11/12/12/11/12/12
    Deadlifts@73 11/12×7

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