2017 October 18 WOD

Posted: October 17, 2017 in Uncategorized
Strength/Skill

With a 20 minute time cap, complete for time:
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

Metcon

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

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Comments
  1. L.B. says:

    Strength/Skill – 11:28 Rx
    Metcon – 4+17 Rx

  2. Luke S says:

    Clusters – 11:51 alt singles w/ Lance
    Amrap – 4+6

  3. Wilks says:

    Strength: scaled
    Metcon: 3+4 rx
    Nursing a back injury. Yes I can see the irony.

  4. The Haggs says:

    Joe
    Strength 12:23 (female RX)
    Metcon- 5+4 25#, knee raises

    Hollie
    Strength 9:45 (started at 65#, ended with 95#) too light per Kim!
    Metcon- 4+15 25#, alt toes to rings, knees raises and T2B

  5. Mark Goff says:

    Clusters
    75,95,105
    95,105,115
    105,115,135
    145×1 just because
    Metcon
    4 rds @ 35#

  6. Josh Maxwell says:

    @ my hotel

    1 mile on the treadmill in 9:30
    3×8 bicep curls with cable machine

    then…
    5, 7 flight stair climbs
    Rd 1-3:
    Ascending: Side steps left for 2 floors, side steps right for 2 floors, two steps at a time for 1 floor, single steps for 1 floor, ‘Box Jumps’ for one floor

    Descending: stop at each floor and do one of the following.. 10 push-ups, 10 Air squats, 10 mountain climbers (3for1), 30 second wall sit, 10 Burpees, 10 alternating dead leg hangs (not sure what these were but the guy I was with had me do them)

    Rd: 4&5
    Ascending: as fast as possible with single steps
    Descending: slow while focusing on quad activations

  7. Kimberley says:

    Clusters
    40/45/50 finished at 1:46
    45/50/55 5:30
    50/55/60 9:21

    Amrap 5+10
    Knee raises/worked on kip swing and keeping hollow body throughout the swing
    15# DB reverse lunges
    15# DB C&J

    Rear is already sore from the lunges 😕

  8. Monique says:

    Strength – 10:58
    5@35/3@45/1@55
    5@45/3@55/1@65
    5@55/3@65/1@75
    1@85
    1@95
    1@100!!!! (a 45# PR b/c I’ve only ever gone up to 55# on thrusters)

    Metcon – 4Rounds +31reps
    Knee raises
    20# reverse DB lunges
    20# power clean & jerk

  9. Matt Z. says:

    9:25 for clusters
    4 plus 15,12,6
    Too many breaks on T2B

  10. Bobby says:

    BS: same format as clusters: ~13:00
    5 @ 225#
    3 @ 275#
    1 @ 315#
    2:00 rest
    5 @ 245#
    3 @ 295#
    1 @ 335#
    2:00 rest
    5 @ 275#
    3 @ 315#
    1 @ 365#

    AMRAP: 5 + 15 + 4 – modified
    15 V-ups (more like U-ups)
    12 Reverse lunges 50# DBs
    9 right arm squat C&J (more like clusters) 50# DB

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

    Clusters rxd 15:29
    Metcon:
    4 rnds +5
    40# DB
    2 rnds of ring T2Bs

  12. Carolyn says:

    Clusters: 35/45/55 45/55/65 55/65/75
    Metcon: kr / 15# db 4 rds +15+12+2
    (CS homework)

  13. LA says:

    Clusters w/ LUke S
    Metcon- 5+3 rx

  14. Brett Christensen says:

    1.) Barbell cycling:
    2 rounds
    10 PCs @ 205
    10 FSs @ 205
    10 PJs @ 205
    2 min rest between rounds
    11:40, slow, but glad to complete it without scaling
    2.) Team Bear Complex WOD practice w/ ML, Sam, and Jennie
    3.) Team row/farmers carry WOD practice same group
    4.) 2 RFT:
    400m run
    21 Cal bike
    12 squat cleans @ 155
    9:52
    5.) ROMWOD

  15. bigdolan says:

    11:33 cluster Rx

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