2018 January 29 WOD

Posted: January 28, 2018 in Uncategorized
Skill/Strength

15 minutes to complete
3×8 Back Squats

Metcon

5 RFT
24/20 Calorie Row
16 Pistols (8/side)
12 Handstand Push-ups

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Comments
  1. Doug Barnwell says:

    Back Squats:
    1×8@185#
    1×8@225#
    2×8@245#

    Metcon*
    5 RFT
    24 Calorie Bike
    16 Front Squats (45#)
    12 Strict Press (45#)
    24 Sit-ups
    26:10

    *Modified for broken foot

  2. Sabrina says:

    125,145,165 back squat for 8

    29:53 “rx”? Assisted 3 pistols on my left leg

  3. Shank says:

    Back Squats:
    1×8 – 165#
    1×8 – 185#
    1×8 – 205#

    Metcon:
    26:57
    Row – RX
    Pistols – Scaled
    HSPU – Rd 1 = RX, Rd 2 = RX, Rd 3 = 6 RX/6 A frame, RD 4 = 6 RX/6 Aframe, RD 5 = 4 RX/8 Aframe

  4. Tanya says:

    133/143/153 LBBS

    20:54 rx
    Failed & repeated 3 pistols on right

  5. Kent says:

    Strength: 3 x8: 135/185/205

    Metcon: 23:52
    Row, pistols w box assist, L-sit pp @ 20#

  6. Wilks says:

    BS – 225/245/245
    Metcon: 21:57rx

  7. jks says:

    BS 135/145/155
    Metcon 26:30
    Row / Pistol Subs feet together/hands extended / 24″ Box HSPUs

  8. LA says:

    BS – 225/245/285

    Metcon- 13:12rx UB pistols and hspu

  9. Joy says:

    3×8 BS: 105/115/125 (i did break on the last set but I got 8)

    5 RFT: 27:28
    20 Calorie Row
    16 Pistols (8/side): assist with parallets
    12 Handstand Push-ups: got approximately 10 HSPU per round and for the remaining 2, worked neg down and plank out

  10. Joe Eds says:

    BS: 185/205/205
    Metcon:
    Row
    Banded helping pistols
    HSPU negatives and holds-I got 2 kipping HSPU’s from 2 mats

  11. Rob H. says:

    95# OHS 3X8
    31:23??Rx

  12. The Haggs says:

    Joe
    25:35
    Pistols RXish ( one leg better than other)
    HSPU with 1 ab mat

    Hollie
    28:20
    Pistols on a box (I suck @ this)
    HSPU 1st rd 2 ab mats, all others 1 ab mat (they were ugly, but I did them)

  13. Mark Goff says:

    Back squats
    135,155,185

    Metcon
    19:33
    Row 24 cals
    Scaled pistols
    12 HSPU

  14. bigdolan says:

    315 across

    22:30
    14 pistols then pvc parallette assists
    All other Rx

  15. missychamp2016 says:

    3×8 Back Squats @45

    AMRAP 20
    Bike 14 cal
    16 pistol practices, then rear lunges
    12 Standing DB OH Press with 20’s
    4 Rounds +4 calories

  16. Joshua G says:

    Back squats: 135/185/215 (10#PR)

    Metcon: 4 rounds + 11 cals
    Biked for cals (111 total in the end)
    Pistols with 10# plate beneath heal
    Subbed low ring pushups with box, all rounds unbroken!

  17. Kimberley says:

    BS
    75/85/95

    Amrap 20
    4+8
    Row
    Pistol progression
    HSPU from box 24”

  18. Bobby says:

    LBBS: 3×8 @ 275/315/335

    Metcon: 4 + 24 + 5 (20min AMRAP) – last 2 rounds biked instead of row – back pretty tight.

  19. Bob says:

    Backsquats: 185/205/205
    Metcon: 21:48 rx

  20. jkb says:

    BS 3×8 65/85/95

    Metcon 5 rnds
    20 cal row
    16 (8/8) pistol progression, on knee from floor, toe/foot assist
    12 seated DB press #15

    Completed 4+20+16 in 20min
    Finished out DB presses after time.

  21. Matt Z. says:

    225,275,315
    15:49
    Slow pistols rounds 4,5 – to practice.

  22. Monique says:

    Backsquats
    3×8 @ 85/105/120
    2×4 @135#

    Metcon – 19:19
    20c row
    Banded pistols
    L-sit with 20#

  23. Jennie says:

    430 class
    175 on BS
    11:07 for 3 rounds of metcon
    12 HSPU UB all 3 rounds, shoulder did feel weird fatigue feeling but not real pain
    Pistols were in lifters on a box

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

    BS:
    225/275/225

    Metcon:
    19:24 rxd
    Mostly strict HSPU’s

  25. Brett Christensen says:

    1.) Snatch Primer
    E:90 * 3
    2 OHS
    2 SB
    2 HHSS
    all @ 40% = 90lbs
    2.) Snatch from block @ knee level:
    2@60%=135
    2@65%=145
    2@70%=155
    2@75%=165
    2@175
    2@185
    2@195
    3.) Deficit Snatch Pulls @ 2″
    5*2@90%=205
    4.) LBBS:
    build to a heavy single 135*3/185*3/225*2/275*2/315/365/395
    2*2@90%=365
    2*4@84%=340
    1*10@75%=305
    5.) 3 RFT
    9 RMU
    15 BBJO @ 24″
    21 OHS @ 135
    17:08, hit my nose pretty good in the 1st set of 21. I waited a min to make sure I wasn’t going to bleed all over.
    6.) Row recovery
    30 min @ around a 2:00/500m pace = 7432m total
    7.) ROMWOD

  26. Sara M. says:

    Grad school night – modified WOD at home

    STRENGTH
    3×8 Back squats (55/65/75)

    METCON
    5 RFT
    20 cal row
    16 air squats (no box for scaled pistols, so subbed air squats)
    12 L-sit dumbbell press (15# – Go heavier next time – didn’t provided as much of a challenge as I predicted😬🤷🏻‍♀️)

    Time – 17:48

  27. Shea says:

    LBBS: 125/135/145
    Metcon: we did a 20 min AMRAP-I got 4 rounds + 9 cal Rx

  28. Carolyn says:

    3×8 bs: 85/105/115
    Metcon: 19:28
    16″ box assisted pistols
    Seated dbpp 15#

  29. Haley says:

    BS: 105/135/145

  30. Cara says:

    LBBS 85/95/105

    Rowed
    Squats on plate w/feet together
    Negative down and attempt to push up on hspus

    Only got through 3 rounds +

  31. Kim says:

    Back Squat -not heavy -83#/93#/103#
    29:37 I think and only 4 RDS
    Row
    Rd1 Pistols and attempts w/10# plate
    Rd 2 feet together squat
    Rd3 rx pistols w/10#plate
    Rd 4 feet together squats
    HSPU took time

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