2017 September 19 WOD

Posted: September 18, 2017 in Uncategorized
Strength

15 minutes to complete
3×5 Back Squats

Metcon

“Cement Mixer”
7 rounds, on the 3:00
Run 400m
12 Toes to Bar
Compare to March 8, 2017

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Comments
  1. Luke Brittain says:

    Back squat 3×5: 215lbs
    Could have done 225 easy and I definitely will next time.

    Metcon: rx’d
    1:54/2:00/2:09/2:25/2:40/2:50/2:55
    4th round was the first time I broke on toes-to-bar and it shows, grip wasn’t an issue but core was. Y’all have fun!

  2. Monique says:

    Did this workout at home

    BS – got up to 133# (my 70%)

    Metcon –
    300m run
    12 sit ups

    Runs were all 1:35-1:45, felt like I was running for my life

    Finished sit ups with at least :15-:30 to rest

  3. J Guthrie says:

    Warmed up with 135# x5
    225# x5 (twice)
    260# x4 (failed the last rep)
    Pushed hard there at the end…

    Metcon:
    400m runs
    knee raises / knees to elbow: 12/12/12/12/6/8/12

    Them runs doh…..

  4. Tanya says:

    145# 3×5

    400’s
    TTB –focus on rhythm/stringing/grip/tight core–Toes did not touch on most but close.
    10/10/10/10/7/5/12
    Work finished 2:20-2:36 to give a quick rest before next rd

  5. L.B. says:

    Back Squat
    2×3/1×3+
    250/275/300×8

    Metcon – 21:00 Rx

  6. Joy says:

    BS: 85/95/100/110

    “Cement Mixer”
    Run 400m
    12 Toes to Bar
    Rds 1, 2, 5, & 7: ran to 400, worked on swings & did 12. did not always touch bar but worked on hanging on.
    Rds 3, 4, 6: ran to 300. did swings. always got 12.

  7. Bobby says:

    No BS. Resting back.

    Cement mixer: 12×5/10/7 – went from having 47 secs rest to none. Last two runs got me.

    12/9-1×3/8-1×4/8-1×4/7-1×5/6-1×4/6-1

  8. Wilks says:

    BS 3×5 – 275/285/300
    Metcon – 12/10/8/6/6/6/12

  9. Rob H. says:

    Worked on suck
    OHS
    75/95/115

    Metcon “cement mixer”
    1-5rds Rx
    rds 6-7 full run but only 4 t2b/rd
    UB 1-3/8-4/6-6/4/4

  10. Mark Goff says:

    Sub for knee

    4×5 push press @ 95#

    Metcon
    Rds 1-3
    20 cals bike
    12 T2B
    Rd 4
    18 cals bike
    10 T2B
    Rds 5-7
    15 cals bike
    10 T2B

  11. Megan P. says:

    Back sq
    3×5
    155/175/175

    Cement mixer
    Completed 400 m and 6 ttb x7 rounds

  12. Josh Maxwell says:

    I hit a milestone tonight

    300# BackSquat 1RM by 35#!

    3×5
    135/185/225
    1@255
    1@275
    1@285
    1@300
    Previous 1RM 265

    Cement Mixer

    It was hot.
    Rds 1-4 400m and 12 knee Raises unbroken
    Rds 5&6 300m and 12 knee Raises unbroken
    Rd 7 400m and 12 knee Raises unbroken

    First I did it. I only got 2 400m runs in.. so I flipped that around.

  13. The Haggs says:

    Joe
    All 400M runs
    T2B 12/12/12/8/8/8/10

    Hollie
    All 400M runs
    Alternated kipping swings and knee raises-12 each round.

  14. Matt Z. says:

    225,315,345
    Only got 10 T2B on round 7

  15. jkb says:

    BS: 65/85/105

    ‘Cement Mixer’ 7 rnds
    200m run
    8 T2b decreasing to knee raises in later rounds
    Had approx 1min rest each round.
    In awe of all the Rx’ers….just wow.

  16. Kim says:

    @home
    Back Squat
    133#/143#/153#

  17. Heather Rainey says:

    3×5 Back Squats
    25#, 57# warm ups
    77#, 97#, 105#

    “Cement Mixer”
 (Run/knee ups)
    (300/10, 220/10, 220/10, 220/10, 220/10, 220/10, 300/10)

  18. Joe F. says:

    BS 3X5
    225/275/315

    Cement Mixer
    4X300m
    3X200m
    1st Rd 5 TTB 5 Knees to Chest
    Rds 2-7 10 knees to chest

  19. bigdolan says:

    225 315 385

    All 400m runs
    6 unbroken full kip knee to chest

  20. Cara says:

    Squats: 105/120/135

    Metcon:
    400m/400m/rest were 300m
    12 TTB every rd except the last rd, only got 11 😏

  21. Doug Barnwell says:

    Back Squats:
    (First real attempt at low bar)
    1×5@275#
    1×5@305#
    1×5@315#

    Metcon:
    58/84 reps
    (12-12-12-3-5-8-6 T2B)

    50 DB push-ups

  22. LA says:

    Bs- 225/315/315/365 f second, off balance on toes

    Cement mixer- finished rx all rounds, t2b all UB
    1st rnd 2:10 up to 2:45 on last round.

  23. Carolyn says:

    BS: 65/85/105
    couple @ 115

    Runs: 1st and last rd 300m/ 220s between
    10 kr every rd ub

    shins were not happy

  24. Shea says:

    BS w/Tanya
    10/8/8/7/5/11
    struggled with the 400’s today

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