2018 April 30 WOD

Posted: April 29, 2018 in Uncategorized
Strength

20 minutes to complete Back Squats
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%

Metcon

AMRAP 16:
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

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Comments
  1. L.B. says:

    Squat
    285×10/305×8/325×6/345×4/385×2
    Metcon- 6+2 Rx

  2. Jennie says:

    5am
    153×10
    173×8
    223×6
    238×4
    258×2
    Still not hitting percentages but moving up each session nearly* pain free

    Did metcon as 5 RFT so I would have time to recover before coaching 6am

    5 rounds in 10:52
    All but 2 of the 30’s were UB.

  3. Mark Goff says:

    Back squats
    185/195/205/215/225

    Metcon
    4+51 rx

  4. Kent says:

    LBB Squat
    165 x 10 / 175 x 8 / 185 x 6 / 195 x 4 / 205 x 2

    Metcon- 4+5
    Bike 10 cal’s sub for DU’s due to foot
    12# wb
    green kb

  5. Bryan A says:

    Back Squat
    185/205/215/225/235

    Metcon 3 +165
    75 SU instead of 30 DU (Getting closer to stringing together DUs)
    Everything else Rx

  6. James Roberson says:

    With Tim C.
    10@185
    8@225
    6@250
    4@265
    2@280

    Metcon – 6+22
    DU jumps, 20# med ball front squats, & 100m run

  7. Brett Beckham says:

    Metcon – 5rds Rx
    Completed BS

  8. LA says:

    245/275/295/315/325 – felt better today
    Metcon- maybe 6+44, lost count after Wall ball collateral damage in eye (black rubber)

    *This will go on my survey. Ha

  9. Kimberley says:

    BS
    85/100/110/115/120

    Amrap 5+60SU
    DU practice/high knees/SU
    10# WB
    20# KB

  10. Rob H. says:

    Squat hell
    6 sets
    3 FS/6 HBBS @245#

    Metcon
    5rds + 30+5
    Dubs no bueno today

  11. Mayleth says:

    #145×10
    #165×8
    #175×6
    #185×4
    #205×1 failed the second 😭😭

    Metcon
    4+30(sec practice) +15+30

  12. Matt Z. says:

    405 %
    6+ 30,15,2

  13. Justin says:

    BS- 245×10/265×8/275×6/295×4

    Metcon- 5+30+15

  14. Brett Christensen says:

    1.) Handstand walk practice
    EMOM × 15 = 25 FT
    25/25/25/25/25/20ish/rest/25/25/25/20ish/rest/25/15ish/rest
    2.) Snatch primer:
    PS+OHS+SB+SS
    6 sets of technique work
    95×2/115×2/135×2
    3.) Snatch EMOM for as long as possible
    20 DU + 1 snatch add 10 lbs ea min
    135-205, failed 215
    4.) 4 RFT
    600m run
    9 RMU
    3 SS @ 185, F 205 twice then dropped
    31:23
    Rest 5
    4 RFT
    27 Cal bike
    9 LBBS @ 225
    3 Clusters @ 225
    29:38, total time = 1:06.45
    5.) Midline
    21-18-15-12-9
    Cal row
    GHDs w/ 20lb med ball
    6.) ROMWOD

  15. kim says:

    @home
    Strength – Back Squat down 30#
    103#/113#/123#/128#/133#
    Metcon
    5+30+4
    Dubs/15# DBThrusters/dubs/25#kbs

  16. Shank says:

    BS- 205/225/235/260
    METCON: 5+30+15+30+5

  17. Bobby says:

    3 RFT:
    1000m Bike
    21 burpees

    Time: 8:47

  18. Jeff L says:

    Squats to 255 1 rep
    Metcon 5 + 60 su + 13 wb

  19. C. C. says:

    Broken sets:
    10 @ 115# 7/3
    8 @ 125# 6/2
    6 @ 130# 4/2
    4 @ 135# 4 <– was supposed to be 140#
    Ran out of time
    Metcon: 4 rounds
    :30 sec practice x 1rd
    60 su x 3 rds
    14# wb

  20. The Haggs says:

    Joe
    Back squats
    Metcon- 4+30+1 RX

    Hollie
    Very light back squats (due to back)
    Metcon- 5rds
    3rds of WB #14, DU, 10 reverse hypers,DU
    2Rds of 15 GHDs, DU, 10 reverse hypers, DU stopped we 3 minutes left due to back issues😡

  21. Tanya says:

    LBBS %’s off 200. I was slow starting so didn’t get set of 2.

    5+8 rx

  22. Joy says:

    BS: 115/125/130/135/145

    Metcon:
    AMRAP 16: 5 rd + 30 sec of DU work
    30 Double Unders: 30 sec of work
    15 Wall Balls (14#)
    30 Double Unders: 30 sec of work
    15 Kettlebell Swings (35#)

  23. Cara says:

    4+30+15 rx’d

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