2018 January 19 WOD

Posted: January 18, 2018 in Uncategorized
Strength

15 minutes to complete
3×3 Pause Front Squats

Metcon

Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
70 Bench Press (135/95)
70/50 Calorie Bike (56 for 1 guy, 2 girls and 63 for 2 guys, 1 girl)

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Comments
  1. Wilks says:

    Luke S./Lance/Wilks
    3+4rx

  2. The Haggs says:

    Joe/ Hollie 2+ 4
    32 pull ups
    50 benchpress
    56 cals on bike
    Joe RX
    Hollie green band strict pull ups, 75# BP (1st Rd), 65# BP (2nd RD)

  3. Shank says:

    Chad/Kim = 2+25

  4. Mark Goff says:

    FS
    115
    135×2

    Metcon
    3 rds + 11 rx

    With Rob and Brett

  5. Rob H. says:

    Did HBBS in place of FS
    275/315X2/275
    3rds +11rx with brett and mark

  6. Bobby says:

    FS 3×3 w/ 3 sec pause: 225/255/275/295×1

    AMRAP: 3 + 50 + 49 Rx – w/ Allen & Matt Z.

  7. Kimberley says:

    FS 55/65/75

    Amrap with Stefanie and Elisabeth
    2 rds+48 pull-ups

    I did banded PU (big black band)
    Bench press @ 55/45
    Bike

    Fun team workout!

  8. Jennie says:

    430 class
    123 from the floor for all squats, not heavy, knee too tight for more

    Teamed with Shea and Trey
    50 Strict Pulls
    70 BP at 75#
    56 Cals on Bike
    2+50+28

    My arms, y’all.

  9. J Guthrie says:

    3×3 FS w/ pause at bottom*: 135 / 165 / 215
    *no pause on last rep of the last set; had to fight to get it up

    Worked with Scott and Monte!
    2 rounds + 50 + 46 [that’s what I remember]
    Rx pull-ups
    95# bench press for me and Monte, 115# for Scott
    Rx bike

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

    3×3 FS w/ 3sec pause: 185/205/225

    Metcon:
    Me, Adam and Luke
    Rx’d
    2r +50 +44

  11. Shea says:

    Pause FS w/Elisabeth: 85/95/105
    Metcon w/Jennie (see her post) & Trey
    On stole after this Metcon 💪🏻💪🏻💪🏻

  12. Brett Christensen says:

    1.) PHSPUs
    AMRAP 4
    3 unbroken
    2 unbroken
    1 unbroken
    1 round + 1 rep
    2.) PS:
    EMOM * 12
    Min 1 3@165
    Min 2 2@175
    Min 3 1@185
    Min 4 rest
    3.) For Time:
    45 Cal row
    60 WB @ 30
    75 PS @ 75
    11:04
    4.) Bike conditioning:
    21-18-15-12-9
    Cal Bike
    GHDs
    7:52
    5.) Class WOD @ 430 w/ Mark & Rob
    3 rounds + 11, ** Rob needs to make sure his chin is over the bar every time.
    6.) ROMWOD

  13. missychamp2016 says:

    3×3 FS w/ 3 second pause at bottom @53#
    First time to lift anything but the training bar since coming back in January. Went well.

    AMRAP with Sarah & Stephanie
    50 Ring Rows
    70 Bench Press @33#
    Bike
    2 rounds +23 reps

  14. C.C. says:

    3×3 pause front squats:
    85# x 3
    115 x 3
    125 x 1
    Team of 3 was actually team of 4 with Barbara, Lauren and Haley.
    ring rows for all, 35# bench press for me and B / 55# for L and H, bike.

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