2018 July 20 WOD

Posted: July 19, 2018 in Uncategorized
Strength

EMOMx12 Squat Clean
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

Metcon

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Compare to November 22, 2017

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Comments
  1. The Haggs says:

    Joe
    Squat cleans 115#/125/135
    Metcon
    50/51/55
    125/115/98

    Hollie
    Squat cleans 95#/100/105
    Metcon
    47/45/49
    85/80/65

  2. Doug Barnwell says:

    EMOM 12:
    Minute 1-3: 165/185/205
    Minute 5-7: 185/205/215
    Minute 9-11: 185/205/215

    AMRAP 4:
    56/58/57 RX

  3. the DUDE says:

    EMOM 12
    205/225/245
    AMRAP
    54/54/57 Rx.

  4. Mark Goff says:

    Squat clean EMOM
    115/135/155
    115/145/165
    135/165/185

    Metcon
    115/95/75
    Rd 1 – 54
    Rd 2 – 53
    Rd 3 – 55

  5. The Rookie says:

    Strength
    115/135/155

    Metcon
    53/55/55. Rx

  6. Kimberley says:

    Strength
    65/75/85

    148 reps (10 fewer reps but more weight this time)
    Amrap 1 49 @65
    Amrap 2 48 @60
    Amrap 3 51 @55

  7. Sam says:

    125/135/155#

    52/51/55 Rx
    I tried to tell Brett my rower was broken, but he wouldn’t believe me for some reason. 😉

    #lungburner

  8. BryanA says:

    Strength – 115/125/135

    Metcon – 58/55/57 @ 105/95/75. Finished with 75 because I didn’t realize my 5’s weren’t on each side…had planned on 85

  9. Jennie says:

    Worked in cleans with Sam. No warm up, no metcon.

  10. Brett Christensen says:

    1.) FS:
    E2MOM × 6 tempo 5 sec descent 2 sec hold 2 reps
    1&2@63%=225
    3&4@66%=235
    5&6@69%=245
    2.) Skillz:
    Alt EMOM × 10
    Odd = 3 1 arm DB OHS/aem @50 heavier next time
    Even = “50′” handstand walk, I got 50’/45ish/25/25/25
    3.) Cement mixer
    E3MOM × 7
    400m run
    12 T2Bs
    2:21/2:18/2:22/2:23/2:27/2:29/2:33
    Next time trying to stay below 2:30

  11. hzrainey says:

    Late coming in from work and still battling a week-long migraine so I took it easy.

    21 cal row
    15 push ups and squats
    X3

    Crossover work
    Sit-ups

  12. Jim D says:

    @ home
    Power clean sub for wrist
    145/165/185

    METCON AMRAP
    50/54/57

  13. Cara+1 says:

    SC: 85/90/95

    Metcon:
    44/47/50 rx’d

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