2018 March 30 WOD

Posted: March 29, 2018 in Uncategorized
Strength

25 minutes to complete Back Squats based on 1 rep max from Tuesday.
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-85%
2×10 @ 70-75%

*If you did not test Tuesday, find your 1 rep max today in preparation for percentage work over the next couple of months.

Metcon – 15 minute time cap

50 Wall Balls
100 Double Unders
40 Wall Balls
80 Double Unders
30 Wall Balls
60 Double Unders
Compare to April 5, 2017

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Comments
  1. L.B. says:

    185×5
    205×5
    245×3
    280×2
    335×2
    250x10x2
    Metcon – just moved.. 11:30 something

  2. Jim D says:

    BS % Work with Lance A
    5@190
    5@225
    3@260
    2@275
    2@295
    2×10@245

    METCON 14:20 dubs were not working this morning

  3. Kent says:

    BS 95×3/ 125×3/ 155/ 185/ 235/255/265/275

    WOD: 11:30?
    Dubs-36 / 24 /21
    36 in 2 minutes -PR!

    Happy Good Friday!

  4. Justin says:

    BS- 185×5/225×5/255×3/275×2/315×2
    2×10 @ 245

    Metcon- 11:59

  5. Shank says:

    BS – 135×5/165×5/195×3/205×2/225×2/185×10/185×10

    METCON: 10:35 rx

  6. Tim C says:

    BS: 135, 185, 225, 255, 275, 325 PR
    Metcon:
    13:12, 20#, SU x 2

  7. J Guthrie says:

    Back squat work:

    135 x5 / 185 x3 / 225 x3 / 275 x1 / 295F / 285F

    275# felt pretty solid. Considering that my last 1RM was 180# (last June) and I haven’t squatted heavy in a *while*, I feel good about that. I wasn’t tight enough during the fails and I bottomed out *way* too quickly (and I went way too deep in the squat).

    Metcon: 12:39, Rx
    17:45 Rx last April: 5:06 PR!!

  8. Matt Z. says:

    405 percentages
    Feels good to squat
    8:30

  9. Brett Christensen says:

    1.) Warm up part 1
    6 rounds w/ 25lb KB
    5 kettlebell high pulls alternating arms per round
    5 kettlebell hang snatches same
    50m overhead walk
    2.) Warm up part 2
    4 rounds of
    6 kettle bell high pulls/arm
    10m crab walk
    4 single leg lateral box step ups @ 30″/leg
    6 strict pull ups
    3.) 10 sec pause OHS
    5×1 @ 60% = 160
    4.) Snatch EMOM × 16
    Min 1 3 PS + 3 OHS 135/145/155/165
    Min 2 rest
    Min 3 5 snatches 135/145/155/165
    Min 4 rest
    5.) 15 min AMRAP
    10 PS @ 135
    20 WB @ 30
    40 heavy rope DUs
    3 rounds + 62, stomach was upset here
    6.) Midline
    100 GHDs for time
    4:50
    7.) ROMWOD

  10. Jesse G says:

    At home on Sunday

    15# WB
    Completed 18 of 60 dubs

  11. kim says:

    @home
    Went for 1 RM back Squat -168#
    Previous 1RM 183# 2/20/17

    Metcon
    11:19
    10# wb

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