2017 September 22 WOD

Posted: September 21, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Front Squat

Metcon

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

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Comments
  1. Luke S says:

    FS – 225/255/275/295/315
    Metcon – 5 rds

  2. Kent says:

    FS: 75/85/95/105/125

    Metcon: 3 + 9 + 2

    It’s Friday!

  3. Wilks says:

    FS – up to 245#
    Metcon: 5rx

  4. Cara says:

    Again, just came to move today. Body is killing me this week!

    Squats: 85# across

    Metcon: 4 rds even rx’d

  5. Megan P. says:

    Front squats- light weight today. Spartan race tomorrow.
    4×5 #105

    Metcon
    4+ 29 rx

  6. Jim D says:

    185/225/225/245/245
    No lifters, no belt

    METCON
    4+11 Rx

  7. Kimberley says:

    Strength
    55/65/75/85/90

    Amrap 4+9
    25# KBS
    Box step

    Haley
    25# FS
    Amrap 5+9
    10# KBS
    12” box step

  8. Dave says:

    FS 95 – 155
    AMRAP 3+9+9+5

  9. Bobby says:

    FS: 135/185/225/225/225 – focused on good mechanics.

    AMRAP: 5 + 8 Rx

  10. L.B. says:

    185/205/215/225/225 (knee)

    Metcon- 4+16 Rx

  11. Monique says:

    Front Squats
    2 sets @ 85
    2 sets @ 105
    1 set @ 115
    3 reps @ 125

    Metcon
    3 rounds + 20 reps RX!

  12. Sabrina says:

    135/145/145/145/155 WOOOOO

    5 rounds! THANKS to Lance for pushing me! Crazyyy!

  13. Dallas A says:

    FS: 5×5 185#
    Metcon: 4+5 rx

  14. Tanya says:

    FS w/ Shea 105×2/115×2/125

    5+3 rx

  15. Matt Z. says:

    Quads/hams pretty torched – 135,185,205,225,245

    4+9,9,9,6

  16. Brett Christensen says:

    1.) EMOM × 8:
    2 SC + 1 SJ @ 70%=205 (supposed to be 196)
    2.) PC grip DL w/ 3 sec pause at the knees
    5×2 @ 70% = 205
    3.) For time:
    21 Cal bike
    21 BFB
    21 PCs @ 165
    21 BFB
    21 Cal bike
    7:27
    4.) Odd object:
    Accumulate 3:00 L-sit on parallettes (significantly more difficult than on the rings)
    Every Break, 5 D ball cleans @ 100
    :27/:20/:17/:15/:15/:19/:16/:15/:18/:18
    Underestimated the hell out of that
    5.) ROMWOD

  17. Josh Maxwell says:

    3 mile run in 27:26

    Warmup:
    Brett threw tape at my eye.. got me real warm and ready

    FS: 5×5
    135/155/185/195/205

    My 1 Rep Max is 215 so a new one is coming soon

    Metcon:
    2+9+9+9+4 Rx

    Tired after the new baby this week.. it showed.

  18. Shea says:

    FS with Tanya
    Metcon: 5+9+1 Rx

  19. Jhenth says:

    5×5 d’s
    225

    Amrap
    3+31

  20. Kim says:

    @home
    Front squat 83#/93#x2/98#/103#
    Metcon
    4+9+6
    RKBS 35#
    20″box jumped 2rds and stepped 2rds

  21. The Haggs says:

    Joe
    4+ 9+8 RX

    Hollie
    4+9+9+5 RX

  22. LA says:

    Worked with Wilks
    Metcon- 5+3 rx

  23. Jennie says:

    Made up 10/5
    4+32 RX
    All unbroken but definitely did not push the intensity enough

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