Come ready to hustle today!

Posted: April 17, 2018 in Uncategorized
Warm-up

EMOMx8
Odd: 15/12 Calorie Bike
Even: 30 second max Medball Clean

Back Squats

15 minutes to complete
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%

Skills

EMOMx10
Odd: 50 Double Unders (or 50 seconds of practice)
Even: Max Strict Handstand Push-ups (or Kipping or Standing DB Strict Press)

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Comments
  1. L.B. says:

    “Warmup” EMOM – complete
    Squat
    275×10/290×8/315×6/340×4/365×2
    EMOM2 – complete 42 strict HSPU

  2. Tim says:

    Squats: 225×10, 235×8, 235×8, 255×4, 275×4
    Worked on DUs, 50# DB for standing strict press

  3. Kent says:

    BS: 5×135#/ 10x 185 / 6 x 185 / 4x,2x 195#
    Left hamstring issue, lighter weight

    Emom:
    A frame push-ups,8 each rd
    Su’s/ Du’s

  4. Shank says:

    EMOM – completed
    Squats – 185×10 / 185×8 / 195×6 / 205×4 / 225×2
    EMOM – completed…22 HSPU’s total

  5. Sabrina says:

    Everything Luke butler did times 10.. jk
    Back squat! Felt strong today!
    10@155
    8@175
    6@185
    4@200
    2@210

  6. Dan S says:

    BS: 10@210; 8@225; 6@235; 4@245; 2@260
    Dubs horrible but got better when I tried to slow them down. 20ish hspu

  7. Kimberley says:

    Warm up w/Haley
    Bike
    14# medball cleans
    Box steps

    BS
    85/90/95/100/115

    Emom
    DU practice
    15# DB press

    Haley
    BS 35/40/45/50/55
    Handstands/negatives/practice kip
    DU practice

  8. slchampine says:

    B.S.
    10@ 225#
    8 @ 225#
    6@ 235#
    4@ 255#
    2@ 275#

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

    BS:
    225×10
    225×8
    245×6
    275×4
    305×2

    Strict HSPU on paralletes (12″ defict)
    7/50 dubs
    2/50 dubs
    2/40 dubs
    Switched to regular strict HSPU
    10/40 dubs
    10/43 dubs

  10. Justin says:

    BS- 245×10, 255×8, 265×6, 275×4, 295×2

  11. Rob H. says:

    Back Squats @(Dolan’s)
    “squat hell”
    5 sets of 4FS/8HBBS@ 215#
    Strength
    Did barbell hip thrusts 4×20 (95#)
    Skill emom
    All dubs complete except one round got 47
    Avg 3 kipping hspu per round
    Need to focus on lots of strength work in shoulders (strict dbell presses after the wod)

  12. Jennie says:

    530 class
    Warm up, 4 rounds (EMOM)
    10 MBC @ 14#
    12 cal bike

    Squats
    10@125
    8@155
    6@205
    4@215
    2@230

    Metcon
    Calf mobility in place of DU each round
    5/5/5/4/2 strict HSPU

  13. Brett Christensen says:

    1.) C&J:
    10 @ 205
    8 @ 225
    6 @ 245
    4 @ 265 -> 16:06
    2 @ 285 Failed both jerks here
    PCs & PJS through the 265 with 1 fail on a jerk at 265
    2.) LBBS:
    3*10 @ 70% = 285
    3.) “NFT”
    1500m row
    150 DUs
    50 Cal bike
    150 DUs
    1500m row
    24:44, DUs got me good today.
    4.) ROMWOD

  14. Joe Fortner says:

    Back Squat
    275X10/285X/295X6/315X4/335X2

  15. Bobby says:

    Did the following day.

    EMOM:
    1.) 15 cal bike in about :20-:25
    2.) 10 medball cleans

    HBBS:
    10 @ 300#
    8 @ 310#
    6 @ 325#
    4 @ 345#
    2 @ 375#
    1 @ 385#
    1 @ 385#

  16. hzrainey says:

    2018 April 18 WOD

    Warm up EMOMx8
    Calorie Bike (12/8/6/5)
    Medball Clean 12# (8/6/6/6)

    Back Squats
    10 Reps @ (65#)
    8 Reps @ (75#)
    6 Reps @ (85#)
    4 Reps @ (95#)
    2 Reps @ (115#)
    Last max was 115

    Skills
    EMOMx10
    Odd: 50 seconds of DUs practice: I think 🤔 I got my 1st EVER! 2 on round 3 and 1 on round 4)
    Even: Max Strict Handstand Push-ups
    (5/4/5 HSPU somewhat, 7/7 20 #each DBP)

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