2017 November 10 WOD

Posted: November 9, 2017 in Uncategorized

We have yoga tomorrow morning at 8!

Strength/Skill

EMOM x 10
Hang Squat Clean + Squat Clean + Split Jerk

Metcon

5 RFT
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

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Comments
  1. Doug Barnwell says:

    EMOM 10:
    10 GHDs

    Metcon:
    5 RFT
    21 Air Squats
    15 Calorie Bike
    12 Left-handed Dumbbell Snatches (50#)
    11:25

  2. Shank says:

    METCON: 11:16 40#

  3. Luke S says:

    Strength – 135/155/185/205/225 – 2 sets at each
    Metcon – 8:44

  4. Wilks says:

    135 for 6 sets, 155 for 4 sets
    Metcon: 10:39 rx

  5. Rob H. says:

    Worked on suck.
    Squat hell
    7FS/13BS @175# 4 sets

  6. Mark Goff says:

    Strength/skill
    8×115
    2×135

    Metcon
    10:54
    35# DB
    rest RX

  7. L.B. says:

    135×2/155×2/185×2/205×2/225/245
    Metcon – 10:43 Rx

  8. Kimberley says:

    1K row warm-up

    Strength
    45/45/50/50/55/55/60×4

    Metcon 12:31
    Squats UB
    Row
    15# DB snatches all UB

  9. Bobby says:

    EMOM: HSC+SC+jerk @ 135/135/155/155/185/185
    HSC+SC (no jerk) @ 205/205/225/245

    Metcon: 8:46 Rx – everything unbroken – still failed to beat brett by 9 seconds – row too slow

  10. Monique says:

    1k Row before class 4:25

    Strength
    9th minute I got to 105#, failed at 115# but that’s my 1RM so it’s OK, I was tired and 👁 wasn’t putting my head through my arms, 👁 totally have it next time.

    Metcon – 12:02 with 20#

  11. Josh Maxwell says:

    Strength:
    EMOM
    1@115
    9@135
    This could have/should been heavier. I truly can’t wrap my mind around the split jerk. I guess it’s a fear of dropping the bar on my head. I don’t know.

    then

    3-2-1 3-2-1 Power Snatch
    115/125/135
    115/125/135
    Worked in getting my head through the hole. Felt so much better.
    I tried one at 145 and got right underneath it. PR!

  12. Carolyn says:

    Emom: 55×3 65×4 75×3
    Metcon: 13:16 (15#db)

  13. Matt Z. says:

    135,155,185×3,205×3,225×2
    8:42

  14. Justin says:

    Strength- 135×6, 155×4
    Metcon- 12:28

  15. Elisabeth says:

    Strength: 65/75/80/85/90 did two each weight
    Metcon
    12:34
    25# db

  16. Brett Christensen says:

    1.) Deficit HSPUs:
    4 sets of
    2 @ 10.75″
    4 @ 7.5″ round 4 = 3/1
    6 @ 3.75″ round 3 = 5/1 round 4 = 2/4
    2 min rest between sets
    Total time = 16:44, 1:30/1:52/3:04/4:18
    2.) Weightlifting about 10 min later on a continuously running clock
    5 min to find a heavy single PP: 165/185/205/225
    5 min to find a heavy single PJ: 135/185/205/225
    5 min to find a heavy single SJ: 135/185/225/245
    10 min to find a heavy 3 rep LBBS: 135/185/225/275/315/345
    3.) Class WOD solo before 430
    8:37 Rxd

  17. Lucas Holland says:

    8:12 rx

  18. Kim says:

    @home
    Strength
    63/68/73×2/78×2/83×2/88/93
    Metcon
    12:16 12 calories -bike/25#db

  19. J Guthrie says:

    EMOM: 135# rounds 1-5, 155# rounds 6-10

    Metcon: 11:54, 35#

  20. Shea says:

    Strength/skill 85×3/95×3/105×4
    Metcon 12:18 rx

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