2017 November 16 WOD

Posted: November 15, 2017 in Uncategorized
Metcon

“Nasty Girls”
3 RFT
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Compare to August 14, 2017

Strength

In time remaining, complete
5×2 Front Squat
3×1 Front Squat

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Comments
  1. Megan P. says:

    Metcon
    Nasty girls
    9:03
    Did 7 ring pull-ups and push ups
    #85

    Strength
    Front sq
    5×2 #135
    3×1 #145,155,165

  2. Corey B says:

    8.51 3 RFT. Scaled MUs to pull ups.

  3. Kent says:

    12:02
    Air squats mixed with sit-ups: 12/12/12/12
    Push-ups, Ring rows, 7 each
    95# HPC’s

    Strength:
    Deadlifts 5 x 3: 95/145/195/215/ 215

  4. J Guthrie says:

    Metcon: 14:16
    1st round was basically 5-6 mins of bar MU attempts. Got 4, then moved on.
    Rounds 2 & 3 subbed in 7 ring dips (unbroken) and 7 pull-ups (unbroken)
    95# HPC’s; should have gone heavier

    Front squats:

    145 / 175 / 195 / 225 / 245 x2
    175f (1RM PR attempt) Next time…

  5. Tanya says:

    12:16
    C2b/RD for MU.
    Rd 1 RDs negative only—no push in there. Rd 2 & 3 RDs showed up 🙄
    85#

    FS climbing, 125#-finished w/ 2 165# singles

  6. Mark Goff says:

    Metcon
    8:33
    115# HPC
    PU/Banded RD

    Front squats
    Sets of 2
    135,155,175,185,195
    Sets of 1
    205,225,235

  7. L.B. says:

    6:53 Rx

    Front Squat
    135/185/225/255/275
    295/305

  8. Sabrina says:

    12:07 #95 strict ring dips, chest to bar pull ups

    165 front sq for 2
    175 front sq for 1

  9. The Haggs says:

    Joe
    11:13
    115#, 7 ring dips, 7 push ups, 7 pull ups

    Hollie
    8:40
    95#, 7 little red band ring dips, 7 pull ups

  10. LA says:

    Strength w/ Capt America 315 10#pr
    NG- 8:19 rx 3 min PR. HC UB, MU 7/5-2/4-1-2

  11. Joy says:

    Nasty Girls: 11:20
    50 Air Squats
    7 Ring Muscle-Ups: C2B & ring dips (still working on getting back up with that ring dip)
    10 Hang Power Cleans 65#

    FS: 5×2 105/115/115/115/120
    2×1: 125/130pr

  12. Rob H. says:

    Nasty Girls
    15:59 Rx (10:00 PR!) Down from 26:28 in August

    Squat hell
    5 sets 4FS/8 BS @190

  13. Will P says:

    Metcon
    11:03
    Scaled 75# for Hang Power Cleans
    7 push-ups/7 ring rows with foot planted for M ups

    Strength
    5×3 Front squat with 75 lbs
    3 x 2 front squat with 95 lbs

  14. Josh Maxwell says:

    Just strength today

    Warmup:
    Some reps at 135 with 3 second holds at the bottom.
    5×2
    185/205/225/245/255
    3×1
    265/275/295PR/315f

    Previous 1RM was 255

  15. Anahi says:

    11:46
    Air squats UB
    7 ring rows ,7 ring dips 1st round, 2-3 pull ups
    10 hang PC -#95

    Strength
    FS
    5×2 = 95/105/115/125/135
    3×1= 145/150/155

    x1

  16. Shea says:

    Nasty girls 13:21 85#
    Rd 1–MU attempts & ring PU, rd 2–C2b & RD, rd 3–ring PU & MU transitions w/small band (7 reps of each)
    Front squats:
    5×2—105/115/115/125/125
    3×1—135/135/140

  17. Elisabeth says:

    Nasty girls
    10:29
    Air squats
    Kipping pull ups/strict push ups
    65# hang cleans

    Strength
    5×2 105/125/135/145/155
    3×1 175f/165/180f will get it next time

  18. Bobby says:

    Nasty Girls: 7:28 – ring thing instead of muscleups – HPC unbroken.

    FS 5×2 @ 135/185/225/255/275
    FS 3×1 @ 305/325/355f

  19. Monique says:

    10:22
    Air squats, pull ups & banded ring dips, 65# hsc

    Squats, worked up to 145# & failed 155# (155# is my current 1RM)

  20. Heather Rainey says:

    Metcon 11:08
    MU: (7ring rows, 7 push ups)
    HPC 55#, 45#, 45#

    5×2 Front Squat 55/65/75/85/85
    3×1 Front Squat 90/95/10

  21. Joe Eds says:

    Nasty Girls: 10:21
    BS
    Cleans #135
    7 Ring dips and 7 C2B

    FS: worked to 215

  22. Carolyn says:

    1k m row for warmup 4:51
    Metcon: 11:49 55# (compare to August 14th @ 14:19 53#)
    7rr + 7 rollup pu for mu
    Next time, 65#
    FS: 55/65/75/85×2 90/95/105

  23. Doug Barnwell says:

    Not So Nasty Girls?
    3 RFT
    50 Air Squats
    15 GHDs
    10 Left-arm Hang DB Power Cleans (50#)
    7:01

    Crossed Arm Front Squats:
    1×5@185#
    1×5@215#
    2×5@235#
    1×5@255#

  24. Kim says:

    @home
    Nasty Girls
    12:09 @7strict pu/7sm band rd &73#
    Strength
    93×2/103×2/113
    123/133/138 -10#pr

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