2017 October 25 WOD

Posted: October 24, 2017 in Uncategorized

It’s pull-over season! Get your order in! The sign up sheet will be on the wall at the gym!

Metcon

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Rower
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Rower
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Rower
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Rower
Max Calorie Row

Compare to December 14, 2016

Skills

In remaining time, work on Pull-ups. If you’re proficient in Pull-ups, complete 4×14 unbroken Chest to Bar Pull-ups. If you’re not great at pull-ups or if you’re still working to get your first one, complete:
Round 1: 15 Kip Swings (body tight, do not pike at hips, straight arms)
Round 2: 10-15 Jumping Pull-ups with 3 second top hold
Round 3: 10-15 Box Pull-ups
Round 4: Struggle Bus Pull-ups…do your best attempts from a dead hang 5-10 times

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Comments
  1. Luke S says:

    53 (22/19/12/0)
    Goal for the day was to go unbroken on ohs – failed 2x after 9 @155

  2. Jim D says:

    74 (15/16/17/26)
    Weight was 75/85/95/105 all unbroken. Probably should have went a little heavier. Next time try 75/90/105/120.

  3. Cara says:

    0/1/9/13 = 23 cals (TERRIBLE!) 45# across

    OHS & burpees are obvious struggle areas for me!

  4. Sabrina says:

    13 RX lolll 7,6,0,0 cals

    Broke at 10 on the set of 15 and said okay I should be able to get two more next round “what’s 10lbs” UHM A LOT! Finished all the reps but wasn’t able to get any cals. Broke 2 times on the round of 12… wowzers lol.

    Body wore out from this week already lol.
    Thanks Jennie for coaching! 🙂

  5. The Haggs says:

    Joe
    50 total cals
    75#/6 cals
    85#/12 cals
    95#/14 cals
    105#/18 cals

    Hollie
    35 total cals
    55#/4 cals
    65#/7 cals
    75#/10 cals
    85#/14 cals

  6. Mark Goff says:

    1st rd
    65# OHS
    BOR
    4 cals
    2nd rd
    85# OHS
    BOR
    9 cals
    3rd rd
    95# OHS
    BOR
    8 cals
    4th rd
    105# OHS
    BOR
    3 cals
    Total cals = 24

  7. Bobby says:

    AMRAP: 65 cals – 13/12/19/21 – scaled weight to 65/85/95/105 for wrist.

  8. L.B. says:

    Metcon – 94 Rx. Worked on butterfly C2B.

  9. Josh Maxwell says:

    27 Calories

    Rd1: 65#/9Burpees Over Rower 12 reg Burpees/0 cal
    Rd2: 75#/reg Burpees/9 cal
    Rd3: 85#/reg Burpees/8 cal
    Rd4: 95#/reg Burpees/10 cal

    then

    3×8 bicep curl w/ 45# Barbell
    3×10 20# DB Row (3 sets each arm)

  10. Kimberley says:

    Metcon 23 cals
    25# OHS UB
    2 cals
    35# OHS
    3 cals
    35# OHS
    9 cals
    45# OHS
    9 cals

    Worked on kip swings

    Haley
    Total cals 44 cals
    Reps 18/15/12/9
    15# OHS
    7 cals
    15# OHS
    10 cals
    15# OHS
    11 cals
    25# OHS
    16 cals
    Kip swing, JPU w/hold

  11. stefgatlin says:

    61 reps – 45/55/55 then switched to 21 air squats last round bc back felt unstable in round 3

    Pull-ups – 4 rounds of 5 unbroken C2B, tried for another round but arms were dead

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

    First time doing OHS in over a year…
    21 at 95#
    18/15/12 at 115#

    21/16/16/26
    79 cals

    Good classes today.

  13. LA says:

    Sauce – 104 cal rx 22/25/25/30
    C2b work ✅

  14. Matt Z. says:

    22,20,22,25
    C2B – 14,7/7,7/4/3,5/3/2/2/2

  15. Shea says:

    65#–5 cal
    70#–8 cal
    75#–10 cal
    80#–13 cal
    Total 36 cal

  16. Brett Christensen says:

    1.) Wodapalooza WOD
    5 min AMRAP of C&Js, clusters were accepted
    24 @ 185lbs, stayed paced a little long. I will probably do it again shooting for 30
    2.) Wodapalooza WOD
    For time
    75 DU
    50 DBPS @ 35
    75 DU
    50 DBPS @ 35
    75 DU
    6:24
    3.) “For time”/ for work for me
    27 LBBS @ 185
    21 LBBS @ 225
    15 LBBS @ 275
    Rest 3 min
    27 BP @ 155
    21 BP @ 185
    15 BP @ 205
    Total time = 28:25, 11:32/13:53
    4.) ROMWOD

  17. Dallas A says:

    75 Cal
    OHS-75/95/105/105

  18. Elisabeth says:

    Resting shoulder so did FS
    65/75/80/80 so hard. Actually stepped over the rower a few times because my legs were like jello and I almost wiped out twice 😬
    15 calls total 1/0/4/10

  19. Monique says:

    PVC OHS
    Burpees v•e•r•y slow
    Calories 0/8/11/14

    Stretching from Supple Leopard in place of skill work

  20. Carolyn says:

    Score 29
    21 @ 25#, burpee step overs, 1 cal
    18 @ 25#, step overs, 6 cal
    15 @ 30#, step overs, 8 cal
    12 @ 33#, step overs, 14 cal
    With the goal to go ub on ohs in mind, I may have gone lighter than I should.
    Maybe up 10# each round?

  21. Kim says:

    @home
    Completed “freedom sauce” straight through for time.
    18:18
    OHS @53#
    all the burpees
    all the calories 21/18/15/12 on bike

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