Dec 04 2017

December 4, 2017

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

Monday 171204

E6MOM for 5 TEST Events
– 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.

Post results to responses.

Compare to November 14, 2016.

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32 responses so far

32 Responses to “December 4, 2017”

  1. Jimon 04 Dec 2017 at 7:07 am

    50 back squat @ 165# (5:55)
    Power snatch – 135#
    Row 1K- 4:12
    Run 800 – 4:19
    Kbs 55# – 87

  2. Peteon 04 Dec 2017 at 7:32 am

    800m run-3:27
    50 Back Squats @185#-5:20*
    1000m row-4:20
    1 power snatch @155
    100 KBS @55#-5:38

    *did ideal body weight instead of actual…about 90%

  3. Stephenon 04 Dec 2017 at 7:58 am

    Back squats @ 145. 2:34
    Kbs @ 55. 5:48
    Snatch 145lbs
    800m run. 2:49
    1000m row. 4:23

    Much better order than last time.

  4. Melissaon 04 Dec 2017 at 8:02 am

    Squats 70#- 4:08
    600m run- 4:06
    KB 25#- 3:49
    Max snatch- 85#
    1000m row- 4:58

  5. Alion 04 Dec 2017 at 8:32 am

    50 BS w/ 100#….me too Pete!
    800m run – 4:32
    Max snatch-100#
    1000m row- 4:26
    KB w/ 35#-got to 85… should have done these first.

  6. Kevin Fathon 04 Dec 2017 at 8:39 am

    Bodyweight: 183# (PR)

    Back Squat @185 (52% of 1RM): 30 reps (15/8/7); last year: 26@170 (63% of 1RM)
    KBS @55: 55 reps (10/10/10/10/15); last year: 89 reps
    Power Snatch: 175#; last year: 145#
    Run: 4:06; last year: 3:51
    Row: 4:04

    Same order as last year but did not repeat Bike

  7. Melanieon 04 Dec 2017 at 8:47 am

    50 BS@85# (not 70%) – 5:20
    power snatch – 75#
    KBS @35# – 5:16
    1000m row – 4:38
    2k assault bike – 4:38

  8. Jessicaon 04 Dec 2017 at 9:13 am

    Last did this dec 2015 in same order..all times faster today

    1RM snatch: 135..had one chance at 145 and failed
    800m run 3:00(PR!) last time was 3:38
    100KB@35# 4:50 (last time was 5:25)
    1000m row 4:51 (last time was 5:08)
    50 backsquats@80# 4:19? (Last time was 5:19)
    Major LBS by those backsquats at the end!

  9. Nick Kon 04 Dec 2017 at 9:17 am

    800 run: 2:33
    100 KBS, (55#) 3:36
    1000 row: 3:54
    Snatch: 155#
    50 squats at 175# – 5:34

  10. Angieon 04 Dec 2017 at 10:06 am

    2k assault bike (1 leg) = 4:09
    1000m row (1 leg) = 5:14
    50 wallball shots 4# = 2:13
    100 KBS 9# (unbroken) = 3:02
    50 seated dB clean & press 15#dbs = 3:58

  11. Chad Warrenon 04 Dec 2017 at 12:35 pm

    Did this last year different order today
    800m Run-2:43 (last year 3:39)
    100 KBS w/55lb unbroken-3:09 (last year 4:19)
    1000m row-4:13 slow after those swings (last year 4:24)
    Max power snatch-185 stopped there due to shoulder (last year was 205 squat snatch)
    50 back squats@165lbs unbroken-2:35 (last year was@155lbs and 3:58)

    This hurt a lot but was so much fun!!!!! Always fun to retest and beat yourself from last year!!

  12. Mackenzieon 04 Dec 2017 at 1:46 pm

    100 KB swings 70# 3:36
    Squat snatch 215 hit 235 twice but went down to a one
    50 back squat 205# 3:41
    800m run 3:23
    1000m row 3:36.4

  13. Nicole Bon 04 Dec 2017 at 2:12 pm

    Love this one! though I still haven’t found a good strategy :)

    1000m Row- 4:11
    KB Swings 35#- 4:57
    BS @ 95#- 3:47
    Snatch up to 95 (stopped there)
    800m run- 3:34 (was hoping to be under 3:30)

  14. Maxon 04 Dec 2017 at 2:16 pm

    KB 70 -4:28
    Run – 2:58
    Row – 3:36
    Snatch – 205# power
    Backsquats – 5:32 (225#)

  15. Mackenzieon 04 Dec 2017 at 2:34 pm

    *knee

  16. Ryan Alonsoon 04 Dec 2017 at 2:43 pm

    Last year when I did this I was able to complete everything EXCEPT the back squats…so my goal this year was to get through all of the exercises and complete them all!

    rocked it out :)

    my order was:

    Back Squat (135#)
    1000m Row
    Run
    Snatch (135# – match PR) 145# Failed
    KBS 55#

    Awesome noon class!!

  17. Chris Mafilleon 04 Dec 2017 at 3:38 pm

    800 run: 3:06
    Snatch: 145#
    1000 row: 3:55
    Squats: #165 (15), too heavy dropped to #135 (10) 25 total
    KBS, (55#) 63

  18. Breckon 04 Dec 2017 at 3:55 pm

    Max Snatch=215#
    800 Meter run=2:57
    50 Back Squats@175#=3:48
    1000 Meter row=3:52.3
    100 KBS@55#=5:43

  19. Asadon 04 Dec 2017 at 4:16 pm

    1000 Row = 4:25
    800 Run = 3.55
    100 Swings @ 35 = 4:45
    75# x 15 Snatch (did not increase weight)
    75# x 40 Back Squats (42% of Body Weight)

  20. Meredithon 04 Dec 2017 at 6:42 pm

    800 m run- 3:09
    100 KBS- 3:46 unbroken
    1000 m row- 4:16
    Squat snatch- 145#
    50 back squat- 3:01 unbroken
    Fun one!!

  21. Shawn C.on 04 Dec 2017 at 6:47 pm

    Wod. Rx’d for women

    Kbell (35#) – 3:06
    Run – 3:16
    Snatch – 165#
    BS (125#) – 3:49
    Row – 4:14

  22. Jeremyon 04 Dec 2017 at 7:07 pm

    Row: 3:19 (best was 3:14)
    Snatch: 175 (tied last time)
    800 meter run: 3:45 PR (last time was 5:37)
    KBS (55): 4:23 PR (last time was 5:29)
    Back squats (225): 40 (best was 45 reps before)

  23. Dennison 04 Dec 2017 at 8:31 pm

    Run. 4:18
    Back squats. 135#. 4:53
    Power snatch 155
    KB 73 (hit a wall)
    Row 4:26

    Fun but tough. Would do Kb earlier next time.

  24. Kevinon 04 Dec 2017 at 8:33 pm

    Wod
    165# BS, 15# from body weight.

    Run – 3:04
    Row – 3:51
    BS – 5:05 (this is where I started to die) terrible!
    KB – 5:31
    Snatch – 145#, (failed 165# x 2)

  25. Stephon 04 Dec 2017 at 8:36 pm

    2K Bike 3:16
    Max Power Snatch 135# (10# PR)
    100 KB Swings 4:58 (last year 5:44)
    Back Squat – 105# (same wt as last year) 5:33 (only 35/50 last yr)
    1K Row 4:35 (4:31 last year, mad at myself about this one)

    Overall pleased with the comparison to last year!

    Great job 4:30!

  26. Danon 04 Dec 2017 at 8:43 pm

    M/180/52

    KB swings 45# 4:37
    800 4:05
    Back squats 135# 4:52
    Snatch 155
    Row 4:14

  27. Purdyon 04 Dec 2017 at 8:58 pm

    KB 55#-4:30
    Run- 2:59
    Snatch-135
    Row-4:00
    BSquat-150#-4:54

  28. Meredithon 04 Dec 2017 at 9:37 pm

    Oh forgot.. backsquats @ 95#

  29. Russ Riffon 04 Dec 2017 at 11:02 pm

    50 Back squat 165# (90% bw)
    5:20

    800m run
    3:47

    100 kb swing 55#
    5:32

    1rm snatch
    135#. Had no grip after the kb

    1000m row
    3:42

  30. Damonon 04 Dec 2017 at 11:09 pm

    Row 3:40
    KB 55# 5:10
    2k assault bike 3:10
    Snatch 165#
    BS @ 135 (can’t remember, close to 5:00)

  31. Stephen H.on 05 Dec 2017 at 11:37 am

    Run-3:34
    Snatch-Up to 205# (missed 225# twice)
    Row-4:01
    Squat @225-5:20
    KBS 55#-5:38

  32. Marissaon 05 Dec 2017 at 12:47 pm

    Run: 3:11
    Squats – 100# (70%BW) : 3:36
    Row: 3:58
    Snatch: 115 Power (forgot how to snatch :( )
    KB – 35# (50) @1:36 — 100 total 4:06

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