2017 October 9 WOD

Posted: October 8, 2017 in Uncategorized

Metcon
AMRAP 18:
12 Calorie Bike
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Extra
In time remaining, work on single Overhead Squats with 3 second pause

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Comments
  1. Bobby says:

    1.) AMRAP: 5 + 12 – modified
    12 cal bike
    15 WB 25#
    12 right arm only DB Snatch 50#
    9 GHDSU

    2.) BS singles w/ 3sec pause: 135/185/225/255/275/315/345

    3.) Reverse Hyper: 3 x 25 w/ 180#

    4.) Romwod

  2. J Guthrie says:

    AMRAP: 4+12+1
    20# WB
    40# DB
    Rx T2B
    All WB’s and T2B unbroken

    Extra:
    75/105/125, 3s pause at bottom
    Felt like I could have done more, but was getting extremely light headed

  3. Kent says:

    8 mile run Sunday, finished in a hard rain, the remnants of Hurricane Nate.

  4. Tanya says:

    4+12+15+3 rx
    Had to repeat a couple ttb

    65 x1/85 5×1 OHS w/ 3sec pause

  5. Wilks says:

    Metcon: 5+12+4rx
    OHS w/ 3 sec. pause: 135#, 155#, 175#, f185#

  6. Joy says:

    AMRAP 18: 4 rounds
    12 Calorie Bike
    15 Wall Balls (14#): all unbroken
    12 Alternating Dumbbell Snatches (25#)
    9 Toes to Bar: swings are better. did not hit bar every time. lots of knees to elbow.

    OHS with 3 sec pause: worked up to 75#. I did 80# but was a fraction of a second off according to Brett so I can’t count it. Re-did it… got the 3 sec pause but dropped it before I came back up. urgh.

  7. Rob H. says:

    5rds+12+15+6 rx. UB
    OHS=95,105,135, run out of time. Would like to have tried 155.

  8. Kimberley says:

    Amrap 4+12 cals
    Bike
    10# WB
    15# DB snatches
    Knee raises

    No energy today.

    Haley
    5+10
    10 cals on rower
    10 WB @ 6#
    10 DB snatches @ 5#
    Knee raises

  9. Mark Goff says:

    4tds +15+15+4

    15 cals on rower
    15 WB 20#
    12 DB snatches 35#
    9 T2B (all unbroken)

  10. Doug Barnwell says:

    Subs Galore

    AMRAP 18:
    220m run
    15 Front Squats (95#)
    12 Single Arm DB Snatches (Left; 50#)
    18 Weighted Sit-ups (35#)
    4+1+15+5

    Strength:
    Single Arm DB Clean + Jerk + OHS Squat (3 sec pause)
    1×1@65#
    1×1@75#
    3×1@85#

  11. The Haggs says:

    Joe
    5+12
    20# WB, 35# DB snatches

    Hollie
    4+29
    14# WB, 25# DB snatches
    Worked on T2B
    Rowed

  12. Jay says:

    5+12+15+4 rx

  13. Matt Z. says:

    6+12,15,6
    OHS with bottom pause to 245

  14. jkb says:

    AMRAP 18: 4 rnds + 2cals of
    12 cal bike
    15 WB (10# on rnds 1&3, 12# on 2&4)
    12 alt DB snatch 20#
    9 t2b, did the ‘tight rubberband’ k2e & raises, stringing as many together as possible.

  15. bigdolan says:

    5+8 Rx

    185 ohs

  16. LA says:

    AMRAP – 7+ 12
    Worked with Wilks on ohs

  17. Heather Rainey says:

    Metcon
    3 rds+12+15+4

    Wall Balls 10#
    Dumbbell 15#
    Knee ups

    Overhead Squats with 3 second pause
    35# x 1
    45# x 1
    50# x 1

  18. Brett Christensen says:

    1.) BOTB WOD:
    6 min AMRAP of
    30 DU
    3-6-9-12… OHS @ 135
    I got 2 OHS into the 18s, DU were very broken. Gotta get to the 21s
    2.) Squat Snatch:
    EMOM * 12
    min 1 3 @ 79% = 180
    min 2 2 @ 84% = 190
    min 3 1 @ 89% = 200
    Rest 1
    3.) SGDL w/ 2 sec pause below the knee
    5 * 2 @ 105% = 235
    4.) LBBS: E2MOM
    2 rounds
    7 @ 78% = 315
    5 @ 82% = 330
    3 @ 86% = 345
    5.) RMU:
    3 rounds
    40% UB = 7
    30% UB = 5
    20% UB = 3
    2 min rest between rounds, 11:32 = total time. 1:47/1:57/3:48 last round was 6/1,3/2,2/1
    6.) Conditioning:
    3 rounds
    30 WB @ 20
    30 SDLHP @ 75
    30 BJ @ 20
    30 PP @ 75
    30 Cal row
    rest 1, Total time = 23:19
    7.) ROMWOD

  19. Dallas A says:

    Metcon- 4+37 40#db snatch
    OHS @115#

  20. Cara says:

    4+15+7 rx’d

  21. Joe Eds says:

    5+2 Rx

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