2017 December 22 WOD

Posted: December 21, 2017 in Uncategorized
Metcon

“Heartbreak Kid”
3 RFT
10 Front Squats (185/135)
20 Chest to Bar Pull‐ups
50 Double Unders
Compare to May 10, 2017

Extra Strength

4×15 Unbroken Deadlifts (225/155)
*Rest as little as needed between rounds to keep them unbroken.

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Comments
  1. Megan P. says:

    Metcon
    13:31
    #105 green band pull-ups

    Strength
    4×15 DL unb
    #135

  2. Jim D says:

    METCON – Heartbreak kid 11:08 185# rnd 1 then 135# rnd 2 and 3. Failed to clean 2x so dropped down on weight. Last time was 11:59 Rx.

    DL
    185×15 then 225 3×15, all unbroken

  3. jks says:

    metcon 14:49 FS 80# / RRx1,JPUsx2 100SUs x 3
    DLs 135 x 2 rnds of 15

  4. Kenny Mack says:

    8:06
    DL ✅

  5. The Haggs says:

    Joe
    13:46
    135#/ pull ups/SU

    Hollie
    11:50
    115# back squats/ pull-ups/ SU

  6. LA says:

    HK- 8:01rx (2:39 pr)

    Dead lifts

  7. Wilks says:

    HBK – 12:12rx (4:30pr)
    DL – rx

  8. Rob H. says:

    11:53rx (PR Down almost 4 minutes from may 2017 @15:47)
    Deadlifts ✔

  9. Mark Goff says:

    Metcon
    FS-155#
    Pull-ups
    DU
    13:09

    Deadlifts
    185# across

  10. Kimberley says:

    Metcon 13:00ish
    65# FS UB
    Kip swings, sets of 5
    DU practice (weren’t clicking today, worked for around 1:30-2:00 each round)

    Strength
    UB DL @ 95#
    Grip was smoked!!

  11. Jennie says:

    430 class
    9:23
    Did regular pull-ups, 1st time to do any in probably 2 months. Still adding back to my shoulders slowly. 90% today. Most pain in collar bone area again. Tight overall.
    Major lung fire.
    Only 1 set of UB DL at 155.

  12. Joshua G says:

    Heartbreak Kid: 14:58
    155# front squats: 10, 6/4, 6/4
    Chin-over-bar pullups: 10/10, 7/7/6, 7/7/6
    Rx double unders

    Strength: 3x 15 unbroken deadlifts @ 155#

  13. Matt Z. says:

    9:21
    C2B need improvement
    DLs with :30 breaks

  14. Josh Maxwell says:

    Earlier today

    Row
    3x2000m rest 2:00 between intervals
    7:44/7:46/7:51

    4:30 Class
    HBK: 17:54
    155# Front Squats all unbroken
    Mostly Ring Rows, 1 real pull up and other pull attempts mixed in
    Round 1 and 2 lots and lots of DU attempts. Round 3 committed to getting 50 DU’s and did.. took me about 5 minutes, but i got them!

    Deadlifts
    4×15 @225

  15. Bobby says:

    Heartbreak kid: 9:07 Rx – FS UB – Dubs UB rnds 1&3 – C2B slow

    DL: 4×15 @ 225#

  16. Brett Christensen says:

    1.) EMOM * 12
    5 BMU
    1 PC + 3 FS + 1 PJ @ 205, written as SJ, but I didn’t catch that till round 3, so I kept PJ
    2.) FS
    3*7 @ 275
    3.) 5 RFT
    15 BFB
    12 DLs @ 155
    9 HPCs @ 155
    6 PJs @ 155
    15:39 = 4:02 PR from a year ago and a time to reflect. This is just DT w/ 15 BFB to start each round. I don’t remember when the first time I did DT was, but I do remember it taking me 32 something as Rx’d with just the 12/9/6. 15:39 is less than half of that with 75 extra reps in there. It’s easy to forget how far you’ve come when you’re only looking at where you want to go. Remember where you started, work hard and stay humble!
    4.) ROMWOD

    Side note last time I did heartbreak kid it was 7:53 Rx’d

  17. Pete says:

    12:08 135#, pu, du.

    165#dl

  18. Kim says:

    @home Sunday
    9:48
    83#/93#x2
    RR
    Dubs
    Strength
    103#/108#/113#/118#

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