Dec 28 2015

December 28, 2015

Published by at 12:01 am under Workout of the Day (WOD)

Monday 151228

E6MOM for 5 ReTEST/Comparison Events

Can change strategy and event order.   Compare to December 9, 2015.

800m Sprint/Run for time

1000m Row for time

50 Back Squats from floor bodyweight men / 70% bodyweight women for time

100 KBS 70/55 or 55/35 or 45/25 for time

Build up to a Max Snatch (squat or power)

**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.

**Can prep bar in between E6MOM but cannot start until next E6MOM begins

*Score is finish time for each event or max reps in 6min time cap

Post results for each test to responses.

Dave (KB Swing)

New Years Hours:

Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st-10:00am

Saturday, January 2nd-8:00am, 9:00am & 10:00am

26 responses so far

26 Responses to “December 28, 2015”

  1. Breckon 28 Dec 2015 at 9:01 am

    Snatch-205#
    1000 Meter row-3:29.1
    Back Squat (175#)-4:28
    800 Meter run-4:39
    KB Swings (55#)-5:26

  2. J Stoneon 28 Dec 2015 at 10:19 am

    1 k row 3:28
    55# kb swings 4:58
    Snatch 165#
    190# back squats 5:32 (destroyed me)
    Air assault 5 min cals = 37

  3. Jeremy Fon 28 Dec 2015 at 12:22 pm

    Repeat from last time (did 50 cal assault bike rather than 800 m run.) Did exercises in same order as last time.
    #1: 1000 m row – 3:14.2 (last time 3:25)
    #2: Max snatch – 175# (last time 165)
    #3: 50 body weight back squats from ground (ideal BW 225#) 20/15/10 – 225# for 45 reps in 6 minutes (last time did body weight of 245 for 31 reps)
    #4: 50 calories assault bike – 4:54
    #5: 100 KBs- 55# – 5:33 (last time used 70# and did 76 reps in 6 minutes)

  4. Sydney S.on 28 Dec 2015 at 1:56 pm

    1000 m row- 3:54
    1RM squat clean- 175#
    50 back squats @95#- 2:57
    100 kbs @35#- 4:16
    50 cal assault bike- 3:58

  5. Mitchellon 28 Dec 2015 at 2:09 pm

    1000 m row: 4:01
    Snatch: 175
    BS @ 140: 5:24
    50 Burpees: 4:22
    KB @ 55: 85

  6. Melissaon 28 Dec 2015 at 2:19 pm

    Row-4:12
    Snatch- 110# 115(f)
    Bs- 95# 3:47
    200 du- 3:49 (in place of run)
    KB 35# 5:23

  7. Melissaon 28 Dec 2015 at 2:20 pm

    Sorry BS was 5:25

  8. Nicole Bon 28 Dec 2015 at 2:23 pm

    Fun noon class! :)

    200 Dubs- 4:21 (LOTS of missed reps)
    100 KBS w/35lb- 3:47
    50 BS w/ 95lbs – 3:39
    1000m Row- 4:28
    Power Snatch- 105- 115(failed)

  9. Danon 28 Dec 2015 at 2:36 pm

    BS 4:58
    Row 4:31
    Snatch 150
    KB 45# 80 reps
    800 run 5:14 (got out the door late but it sure how much)

  10. Allieon 28 Dec 2015 at 2:36 pm

    WOD Rx’d
    Row: 4:01
    Back Squat: 4:28
    Snatch: 85#… went heavy yesterday, so kept it light
    100 KBS: 4:23
    Run: 4:12

  11. Royceon 28 Dec 2015 at 2:51 pm

    43/6’1/205
    50 Back Squat@185 = 4:46 (only 10 last time)
    Max Snatch = 175# (165# last time)
    1000 Row 3:15 (Last time 3:34)
    100 KB = 5:03 (last time 5:28)
    50 cal assault bike = 3:39 (last time 800 run 2:56)

  12. Shawn C.on 28 Dec 2015 at 3:07 pm

    Wod. 50 GHD’s instead of 800m water run

    KB’s @ 55#- 4:29
    50 GHD’s- 3:15
    Squat Snatch- 170#(pr)
    BS @ 170- 5:42
    1000m Row- 4:36

  13. Bon 28 Dec 2015 at 3:29 pm

    Garage WOD
    4 rounds
    500m row
    25 KB swings w/ 35#
    15 back squats from ground w/ 100#

  14. Cindion 28 Dec 2015 at 4:16 pm

    1000 m row 4:14
    50 BS 85# should have been 95# 4:05
    Snatch 95#
    KBS 5:57
    201 dubs in 6 min

  15. Karinon 28 Dec 2015 at 5:18 pm

    Back squat at 85 5:56
    No run but did Assault bike and Doubles
    1000 row 4:38
    100 KB swings in 8 min then just kept with KB swings, maybe 150?

  16. Chandleron 28 Dec 2015 at 6:43 pm

    200 DUs
    135# snatch
    1000m row
    100 KB 35#
    36 BS @ 85

  17. Ronon 28 Dec 2015 at 6:43 pm

    Row 3:38
    Run: 3:33
    KB@#55: 5:50
    Max squat snatch #155
    BS@#175: 37 reps

  18. SarahLizon 28 Dec 2015 at 6:46 pm

    800 m Run 3:55
    100 KBS 25# 4:33
    1000 m Row 4:55
    PS stayed at 75# for technique
    50 BS 65# 4:30

  19. Georgieon 28 Dec 2015 at 6:53 pm

    50 bs @95# in 3:27
    800m run in 3:10
    100 kbs w 45# in 5:25
    Snatch up to 95# (my constant gr)
    Row 1000m 4:02

  20. Tanneron 28 Dec 2015 at 7:20 pm

    Row 3:42
    Run 3:5?
    KBS 5:58
    Snatch 135 power (no grip)
    21 back squats
    Talk about a slap in the face on my first day back.

  21. Maxon 28 Dec 2015 at 7:27 pm

    Same order as last time
    Row 3:29 last time 3:36
    Run 3:37 last time 3:35
    KB 70 – 74 rep last timec ompleted 5:40
    Snatch – 185# last time 225#
    Squats – 185# front squat (at .8 BW per DB) completed 5:23 last time 5:55

  22. Mikeon 28 Dec 2015 at 7:54 pm

    225 snatch (pr)
    3:35 run
    4:40 kbs (55)
    4:00 row
    35 reps @240

  23. Brian Blockeron 28 Dec 2015 at 8:30 pm

    Pre-WOD: 2 muscle ups, first time ever! Woot!

    800m run: 2:45 (1 sec slower, ain’t scurred of the cold!)
    Snatch: 135-155(f)-155-160(f)-160 (5# PR)
    1k row: 3:40 (last time: 4:07)
    KBS @ 45#: 71 (last time 70)
    BS @ 125#: 38 (last time 37)

    Post: 1 MU, 2x 10 GHD’s, 1 min high plank hold, 2x 30 sec side plank hold

  24. Shanon 28 Dec 2015 at 8:43 pm

    800m run 3:27
    Snatch 105# failed 110#
    50 BS 2:58
    1k row 4:10
    100KB swings 5:03
    Fore arms are fried! Georgie, you rock with that 45# KB! Damn.

  25. Samanthaon 28 Dec 2015 at 8:55 pm

    40 BS @ 85# (last time 30@65#)
    12 snatches 65# (4 power/8 squat)- last time quit at 2 from back pain
    24 burpees

  26. JCon 28 Dec 2015 at 10:43 pm

    KBs @ 55# – 5:42 (last time 5:49)
    1000m row – 4:07 (last time 4:41)
    Power snatch – 135lb (145# no rep) needs a lot of work
    800m run – 3:42 (last time 3:31)
    Squats @ 155lb (85% bw) – 45 reps (did 135# last time)

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