Oct 11 2017

October 11, 2017

Published by at 12:00 am under Workout of the Day (WOD)

Wednesday 171011

EMOM WOD (1min Work -1min Rest)

-Min 1 = 7 Hang Power Clean to Max Muscle-Ups (Ring or Bar) MRX C2B Pull-Ups
-Min 2 = Rest
-Min 3 = 7 Hang Squat Clean to Max Box Jumps
-Min 4 = Rest
-Min 5 = 7 Power Clean to Max T2B
-Min 6 = Rest
-Min 7 = 7 Hang Squat Clean to Max Box Jumps
-Min 8 = Rest
**Repeat the 8min session 1 more time for a total of 2/16min
Athlete Load Choices
Barbell 75/55 95/65 115/75 135/95 155/105

Post results to responses.

DSC_2772

24 responses so far

24 Responses to “October 11, 2017”

  1. Nick Kon 11 Oct 2017 at 6:40 am

    Strength:all lifts
    6@135
    3@165
    1@195
    WOD RX (ring MUs, 24″ box, 135#)
    MUs: 4,2=6 I suck
    Box jumps: 35,30=65
    T2B: 24,24= 48
    Box jumps: 20,20=40
    Total reps: 159

  2. Melissaon 11 Oct 2017 at 7:06 am

    Strength— all 65-85-105

    WOD 65#
    Ring rows-10/13
    Step ups- 11/13
    Bench N-ups- 17/21
    Step ups-12/14

  3. J Stoneon 11 Oct 2017 at 7:19 am

    “Zman”
    Heavily modified

    10 rds
    400 m row
    10 bar dips
    23:37

  4. Jimon 11 Oct 2017 at 7:52 am

    Strength e2mom
    6-3-1 hang squat clean: 135, 155, 175
    6-3-1 power clean: 135, 175, 195
    6-3-1 squat clean: 135, 155, 175

    WOD: 115#, 24″ box

    1: 9, 9 c2b
    2: 10, 6 box jump
    3: 10, 7 t2b
    4: 4, 3 box jump

  5. Melanieon 11 Oct 2017 at 8:06 am

    WOD w/ 55#
    Ring rows: 10/10
    Step-ups: 13/11
    GHD’s: 10/10
    Step-ups: 11/11

  6. Blockeron 11 Oct 2017 at 10:39 am

    Hang squat clean 6-3-1
    115# – 165# – 215#

    Power clean 6-3-1
    165# – 215# – 245#

    Squat clean 6-3-1
    165# – 215# – 265#

    Wod w/ 115#
    3 ring mu + 1 Bar mu
    12 box jumps
    16? T2B
    10 box jumps
    5 Bar mu
    10 box jumps
    12 t2b
    12 box jumps

  7. Jessicaon 11 Oct 2017 at 12:22 pm

    Hang squat clean
    85-105-115
    Power clean
    105-115-125
    Squat clean
    105-115-115
    WOD rx’d w/85#,ring MUs, 20″ box
    MU: 8/7=15
    BJ: 30/30=60
    T2B: 20/18=38
    BJ: 30/30=60
    Total reps=173

  8. RachelBon 11 Oct 2017 at 12:50 pm

    Hang squat clean
    65-85-105
    Power clean
    85-105-115
    Squat clean
    95-95-105

    WOD w/75#,ring MUs,
    MU: 4/3=7
    BJ: 11/11=22
    T2B: 16/13=29
    BJ: 11/8=9
    Total reps=67

  9. Breckon 11 Oct 2017 at 1:27 pm

    All strength Touch and Go reps E2MOM
    Hang Squat Clean
    6@185#
    3@225#
    1@275#
    Power Clean
    6@185#
    3@225#
    1@255#
    Squat Clean
    6@185#
    3@225#
    1@300#

    WOD
    With Ring MU’s, 24″ box and 135# barbell
    MU: 9/6=15
    BJ: 31/31=62
    T2B: 25/20=45
    BJ: 31/22=53
    Total reps=175

  10. Ryan Alonsoon 11 Oct 2017 at 1:46 pm

    Strength – Touch n’ Go
    Hang Squat Clean
    6 @ 95
    3 @ 115
    1 @ 135

    Power Clean
    6 @ 135
    3 @ 155
    1 @ 185

    Squat Clean
    6 @ 95
    3 @ 115
    1 @ 165

    WOD – 75# Barbell Movements
    – PLU’s in place of MU’s/C2B
    – Bamboo V-ups in place of T2B (hand is ripped up from Monday)
    – 24″ Box Jumps

    PLU’s: 13/14 = 27
    BJ: 10/11 = 22
    BV-Ups: 20/21 = 41
    BJ: 10/13 = 23

    TOTAL = 113

  11. Connor B.on 11 Oct 2017 at 1:53 pm

    For Time:
    -Run 400m
    -21 Russian KBS 70/53 MRX 53/35
    -Run 200m
    -21 Military Anchored Sit-ups RX+ 21 GHD
    -Run 400m
    -21 Air Squats RX+ KB Goblet Squats
    -Run 200m
    -21 Russian KBS 70/53 MRX 53/35
    -Run 400m
    -21 Military Anchored Sit-ups RX+ 21 GHD
    -Run 200m
    -21 Air Squats RX+ KB Goblet Squats

    WOD
    As Rx’d+
    16:06

  12. Jeremyon 11 Oct 2017 at 2:05 pm

    Hang squat clean: 6@185; 3@225; 1@275
    Power clean: 6@185; 3@225; 1@255
    Squat clean: 6@185; 3@225; 1@225
    *
    WOD as rx’d: did bar muscle ups, 135# for barbell, 24″ box
    – 1/5: max bar muscle ups – 1/0 (multiple fails)
    – 2/6: max box jumps – 10/10
    – 3/7: max T2B – 16/16
    – 4/8: max box jumps – 10/10
    *
    Total reps: 73

  13. Maxon 11 Oct 2017 at 2:06 pm

    Hang squat clean
    185-225-275
    Power clean
    185-225-305
    Squat clean
    182-225-300

    WOD Rx (Ring MU, 135#, 24″)
    MU: 5-3
    Box Jump 11-11-9-9
    TTB 21-22

  14. Nikkion 11 Oct 2017 at 2:13 pm

    Strength-
    Hang squat clean
    95-115-125
    Power clean
    105-125-135
    Squat clean
    95-125-145

    WOD rx w/75 & C2B
    C2B- 5/9
    Box Jumps- 13/12/13/10
    T2B- 12/7

  15. Chris Mafilleon 11 Oct 2017 at 2:52 pm

    Strength – Touch n’ Go
    Hang Squat Clean
    6 @ 95
    3 @ 115
    1 @ 135
    Power Clean
    6 @ 135
    3 @ 155
    1 @ 185
    Squat Clean
    6 @ 95
    3 @ 115
    1 @ 165
    WOD – 95# Barbell Movements
    – PU’s
    – Bamboo V-ups
    PLU’s: 12/12 = 24
    BJ: 13/10 = 23
    BV-Ups: 19/19 = 38
    BJ: 9/10 = 19
    TOTAL = 104

  16. Shawn C.on 11 Oct 2017 at 5:55 pm

    Hang squat clean
    95-155-185
    Power clean
    135-185-205
    Squat clean
    155-185-225

    WOD. Rx’d w/95#,ring MUs, 24″ box
    MU: 4 / 4
    BJ: 18 / 12
    T2B: 18 / 18
    BJ: 12 / 12

  17. Meredithon 11 Oct 2017 at 6:20 pm

    Hang squat clean
    105-135-165
    Power clean
    105-135-165
    Squat clean
    105-145-200#
    Wod w/ 95#, ring mu, 20” box
    MU: 3/1= 4
    Box jumps: 32/30= 62
    T2B: 15/12= 27
    Box jumps: 30/33= 63
    Total reps= 156

  18. Jamieon 11 Oct 2017 at 7:29 pm

    Strength stayed light
    Wod w/ 30# DBs
    MUs 1-1
    Box Jumps 26-24
    T2B 18-14
    Box Jumps 25-21
    Total: 130
    Holy moly mere!! Beast mode!

  19. Hodgieon 11 Oct 2017 at 7:31 pm

    Hang squat clean 6-3-1
    135# – 165# – 215#
    Power clean 6-3-1
    135# – 185# – 235#
    Squat clean 6-3-1
    135# – 185# – 235#
    Wod w 95 & 24″ box
    BMU-5/PU-15
    Box jumps 21/18
    T2B 18/15
    Box jumps 20/20

  20. Heatheron 11 Oct 2017 at 7:40 pm

    Hang Squat Clean
    95-115-135

    Power Clean
    105-125-145 (ties pr)

    Squat Clean
    115-145-160f (x2)

    Wod w/55#
    Round 1/5: 12/10 ring rows
    Round 2/6: 8/8 step ups
    Round 3/7: 7/11 sit ups
    Round 4/8: 7/8 step ups

  21. Kevinon 11 Oct 2017 at 8:00 pm

    Hang squat clean
    95-155-185
    Power clean
    135-185-205
    Squat clean
    155-185-225

    WOD. Rx’d w/95#,Bar MU, 24″ box
    MU: 10, 7
    BJ: 18, 14
    T2B: 17, 15
    BJ: 16, 13

  22. TSon 11 Oct 2017 at 8:15 pm

    Power Clean TnG
    6@155-3@185-1@205
    Squat Clean
    6@165-3@205-1@245
    Hang Squat Clean
    6@175-3@225-1@270(f) vid attached
    *
    WOD w/115
    Bar MU -2,5
    Box jumps – 15,15
    T2b – 15, 15
    Box jumps – 15, 18
    Total – 100

  23. Dennison 11 Oct 2017 at 8:21 pm

    Strength
    135,165,185 HSC
    135,185,205 PC
    135,155,205 SC

    WOD 95# cleans
    7 C2B
    9 step up 24″
    7 T2B
    9 SU
    7 C2B
    8 SU
    7T2B
    9 SU

  24. Jordan W.on 13 Oct 2017 at 8:25 am

    All strength Touch and Go reps E2MOM
    Hang Squat Clean
    6@185#
    3@225#
    1@275#
    Power Clean
    6@225#
    3@255#
    1@275/285#
    Squat Clean
    6@225#
    3@255#
    1@305#
    1@315
    1@335 (fX3)
    Assault bike/100# d-ball cleans
    9-7-5

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