2017 December 8 WOD

Posted: December 7, 2017 in Uncategorized
Strength/Skill

20 minutes to complete Front Squats
3×3, 3×1

Metcon

AMRAP 15
4 Bar Muscle-ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs

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Comments
  1. Megan P. says:

    Front sq
    3×3 #115
    3×1 #145

    Metcon
    5 rounds
    Rx weight
    Pull ups

  2. Kenny Mack says:

    5+2

  3. jks says:

    FS 45/75/75/95 x 3
    115/135/155 x 1
    Metcon 3+8+2
    RRs (8) / FS 75# / 18″ BxStp Burpees

  4. The Haggs says:

    Joe
    Front squat worked up to 185#
    5+8
    115#, 20 inch Box step ups, pull ups

    Hollie
    Front squat worked up to 165#
    4+8+8+6
    105#, 20 in Box step ups, pull ups

  5. Wilks says:

    Back squats
    Metcon: 4+17

  6. Rob H. says:

    AM @ Dolans
    Squat hell
    6 sets @ 235# 3FS/6BS
    squat cleans worked up to 235/255f
    PM
    Metcon only
    4+10rx

  7. dougbarnwell says:

    Crossed-Arm Front Squats:
    1×3@225#
    1×3@255#
    1×3@275#
    1×1@295#
    1×1@315#
    1×1@325#

    Metcon:
    AMRAP 15
    8 Single-arm KB Snatches (53#)
    8 Front Squats FTR (155#)
    12 Box Jump Overs
    12 GHDs
    5+8+8

  8. Monique says:

    3×3
    85/105/124
    3×1
    Worked up to 145 (95%)
    Thank you to Lucas for holding my elbows so I wouldn’t quit when it got terrible.

    Metcon – 4+1 rep
    Pull ups (7+ attempts I gor 2 reps by kipping correctly)
    75#
    20” box jumps

  9. LB says:

    225/255×2
    276/295×2

    Metcon – 5+4 Rx

  10. Bobby says:

    FS:

    3×3 @ 225/255/285

    3×1 @ 305/325/345pr/355f

    No metcon

  11. Josh Maxwell says:

    5×5 Front Squats
    135/185/205/225/235

  12. Kim says:

    @home Saturday
    Strength 113#x3 across/133#x1 across
    Metcon
    5+pu+FS+burpee
    83#fs/20”box

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