2018 May 7 WOD

Posted: May 6, 2018 in Uncategorized

Saturday, May 26th, we will only have ONE CLASS at 9AM. It’s Memorial Day weekend and Central Regionals weekend (in Nashville) and several people, including coaches, will be out of town. Also, Monday, May 28th, we will be open for one class at 9AM and will be doing Memorial Day Murph. Today is the last day to pre-order your shirt!

Strength

20 minutes to complete Back Squats
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%

Metcon

“Roided Fran”
21-15-9
Thrusters (115/80)
Chest to Bar Pull-ups

Advertisements
Comments
  1. Jim D says:

    BS
    255/275/290/300 didn’t do last set of 2, no time and heart rate jacked

    METCON 11:58 Rx
    Roided Fran (heart rate was high starting and spent too much time resting)

  2. L.B. says:

    290×10/305×8/335×6/355×4/390×2
    Metcon – 6:53 Rx

  3. The Haggs says:

    Joe
    Back squats
    Metcon 8:45. 100# Thrusters, all pull ups

    Hollie
    Worked on some back squats
    Metcon 3:42. 55# push press and ring rows.

  4. Tim says:

    Back Squats w/ James
    185×10, 225×8, 255×6, 275×4, 285×2, I think the last weight is correct
    Metcon: 9:20, 100#, PUs

  5. LA says:

    285/305/315/325/345
    Fran- 5:13rx

  6. Dan S says:

    8:36 @ 95#
    BS: 10@215; 8@230; 6@245; 4@255; 2@270

  7. jks says:

    BS 145/155/165/175/185
    Franish 13:45
    65# Thrusters & 21 RR, 15, 9 Jmpng PUs

  8. Joe Eds says:

    BS: 225/235/245 did not do last 2.
    Metcon: 8:56 #95

  9. Bryan A says:

    BS
    195/210/220/235/255

    Metcon:
    9:03 at 85lbs and ring rows. Everything felt good, just slow. All my movements just felt slow…

  10. bigdolan says:

    315×10
    365×8
    415×3

    Metcon 8:27 Rx

  11. Mayleth says:

    #135×10
    #145×8
    #165×6
    #185×4
    #205×2

    Metcon
    10:14 rx

  12. Mark Goff says:

    155/185/205/225/245

    95# thrusters
    Single C2B
    DNF tore both hands on #4 of rd of 9

  13. slchampine says:

    10 @ 225#
    8@ 245#
    4@ 295#
    2@305#

    Fran
    4:53

  14. Rob H. says:

    Squat hell
    6 sets 3FS/6HBBS @260#
    9:01 rx

  15. Tanya says:

    145/155/165/175/185

    10:37
    70# 12/10, 8/7, 9
    C2B singles, slow

  16. Joy says:

    BS: 117/127/130/137/punked out at 145# & dropped down to #135

    Roided Fran: 11:06
    65#; C2b

  17. Shank says:

    BS- worked up to #265
    METCON: 7:56 #95/pull ups

  18. Matt Z. says:

    405 percentages
    5:24
    Too many thruster breaks in 15 and 9

  19. Lauren S says:

    150# 2 Rm back squat
    Metcon : 6:16 at 65# and ring row not parallel

  20. Jennie says:

    530 class
    Last time (today)
    153×10 (163)
    173×8 (183)
    223×6 (233)
    238×4 (245)
    258×2 (265)
    Last 2 sets required yelling and my mean face

    6:45 RX
    Thrusters broken 9/6/6, 6/5/4, 5/4
    C2B singles until the 9’s then 4/2/1/1/1

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

    I decided I’m going to do high bar back squat for this entire cycle. It feels like I am doing squats on a tight wire. So yeah harder/better. But weaker. Much weaker. It’s annoying…

    185/205/225/245/255

    Metcon:
    6:23 rx’d
    Thrusters 12/9, 5/5/5, 9
    C2B’s were get them while you can broken.

  22. Brett Christensen says:

    1.) Snatch skills
    1 pausing snatch grip dead lift + 2 HPS + 3 SB
    75/95/115/115/135/135/155
    2.) For time
    1000m run
    21 RMU
    5 SS @ 175
    4 SS @ 185
    3 SS @ 195
    2 SS @ 205
    1 SS @ 215
    24:14
    2.) ROMWOD

  23. Jeff L says:

    squats 235 on schedule
    15:05 metcon
    95lbs thrust
    Slow on PUs but got every *!!#$!!! one of them

  24. Cara says:

    Did last Monday’s workout and posted there.

  25. C.C. says:

    10 @ 105# UB
    8 @ 125# 6/2
    6 @ 135# 4/2
    4 @ 135# UB
    Ran out of time

    Metcon: 10:57
    55# thrusters – 11/10, 7/4/3/1, 9
    RR: too many breaks on these

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

    7:43 mile
    8:31 row
    9:41 mile
    25:55 total

    Extra: rx’d
    SHSPU 15 ea. Rnd

  27. Elisabeth says:

    Warmed up with 85# did 125# for the first set and got one rep at 135# and didn’t feel the best so dropped back down to 85# with pause squats to loosen up. Pretty bummed 😕

    Did Fran Rx for the first time ever. 14:07

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s