2018 April 6 WOD

Posted: April 5, 2018 in Uncategorized
Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×8 @ 75-80%

Metcon

AMRAP 15:
15 Power Snatches (95/65)
30 Wall Balls (20/14)
60 Double Unders

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Comments
  1. Shank says:

    BS – 5×135/5×165/3×195/2×210/2×235/8×210/8×210

    METCON: 3+4
    20# WB
    75# PS
    Dubs -rx

  2. Kent says:

    BS – 5×135
    5×155
    3×185
    2×205
    2×235
    8×205
    8×205

    METCON: 2+15+21
    14# WB
    65# PS
    SU’s x 2

    Legs fatigued in this one.

    It’s Friday!

  3. Brett Beckham says:

    FS: 135 / 155 / 185 / 205 / 225 / 185 x 2 sets
    Metcon: 2+15+30+56 Rx’d

  4. L.B. says:

    Squats only – @ home
    225×5/265×5/295×3/320×2/365×2/280x8x2

  5. Dan S says:

    Back Squats
    5@155
    5@185
    3@215
    2@235
    2@265
    2×8@225

    Metcon =2+15+30+44

    Double unders need to keep jump tighter under fatigue, not jump all around

  6. Justin says:

    BS- 185×5/225×5/255×3/275×2/315×2, 2×8 @ 265

    Metcon- 2rds +15+30+50

  7. Kimberley says:

    BS
    75/85/100/115/120
    8@105×2

    Amrap 3+7
    45# snatches 8/7, 5/5/5
    10# WB sets of 10
    120 SUs (per Jennie, to maintain heart rate)

    Lungs burning 😩

  8. Dave says:

    Worked BS with Dan 155 – 265 didn’t do all of the 8 reps
    Metcon 2+15+27 65#, 14#, 120 SU

  9. Bobby says:

    HBBS:
    5 @ 225
    5 @ 275
    3 @ 315
    2 @ 340
    2 @ 385
    8 @ 340
    8 @ 340

    AMRAP: 3 + 7 Rx – brutal – this smacked me in the face today… not enough sleep or food. Snatches broke down quickly. WB 20/10 each round. Dubs sucked.

  10. Matt Z. says:

    405 percentages
    4 + 1

  11. Jim D says:

    Tweaked my back a little this weekend on kang squats so stopped before the 2×8 and lowered the last set
    195/235/270/285/305
    Threw some front squats with 3sec pause in there at 185/235/270/285

    METCON
    2nds+80 Rx (dubs were slow again today)

  12. J Guthrie says:

    Back squats:
    6x 145 (slow decent)
    5x 185
    3x 215
    2x 225
    2x 255
    8x 215
    8x 215

    Metcon:
    3+8
    95# power cleans (still mindful of my wrist)
    20# wall balls
    Rx dubs

  13. C. C. says:

    Body still recovering from Wed.
    BS: 85/95/105/remaining reps done at 85
    Metcon: 2r + 15+30+97
    Bar only, 12# wb, 2:1 su

  14. Elisabeth says:

    BS 105/125/145/155/165/ then did 145 for 8 but wasn’t quite to parallel. Didn’t feel “right” so didn’t do sets of 8 👎🏼
    Metcon
    2+15
    55# snatch
    14# WB
    120 singles

  15. BryanA says:

    At home on 4/7
    Squat:
    5 @ 120
    5 @ 145
    3 @ 170
    2 @ 200
    2 @ 210
    8 @ 200
    8 @ 200

    AMRAP: 2 +15 +12. Still working on DU. So I did 100 SU with some DU mixed in. Snatch was terrible. Need to work on form.

  16. Cara says:

    No squats

    Did metcon on my own. Thought it was 3 rds for time 🤷🏻‍♀️ Did that in 15:40 rx’d

  17. kim says:

    @home Sunday am
    Back Squat 88#/103#/123#/133#/148#/123#
    Metcon
    3+5@53#/10#/dubs

  18. missychamp2016 says:

    Back Squats
    5 @ 45-55%. 90#
    5 @ 55-65%. 95#
    3 @ 65-75%. 120#
    2 @ 75-80%. 145#
    2 @ 80-90%. 155#
    2×8 @ 75-80%. 145#

    Metcon
    AMRAP 13:50
    15 Power Snatches (95/65) 45#
    30 Wall Balls (20/14) 10#
    60 Double Unders (30 Box Steps @ 12”)
    2 Rounds

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