Odd WOD

20
Sep

Odd WOD

Row 600m
40 Front Squats (50% of max)

Compare to Jan.6/11

Speaking of odd....someone pee'd

46 Responses

  1. Cheyenne

    Mobility
    WU: 20 Walking Lunges
    10 Pushups
    20 Ringrows
    10 KBS
    10 Med Ball Cleans
    Samson Stretch

    Strength: Front Squat – 65-65-70-70 with difficulty Thanks Pat for the coaching

    WOD: Row 600m
    40 Front Squats @ 50#

    Time: 9:36

  2. New T-Shirt: “You’ll pee your pants before you die”

    WU: 20 Walking Lunges
    10 Pushups
    20 Ringrows
    10 KBS
    10 Med Ball Cleans
    Samson Stretch

    Strength: Push Press 1x
    125-135-145-155f-155pr-160pr Super excited about this PR πŸ™‚

    WOD: Row 600m
    40 Front Squats @ 105lbs (50%)

    Time: 5:16
    Last time was 6:39 but at 115lbs

    1. Amanda

      Huge PR! I’m sorry I missed it this morning! 2 PRs on your strengths so far this week – maybe the rest of the week there will be more!? πŸ˜€

  3. Leesa

    Mobility
    WU: 20 Walking Lunges
    10 Pushups
    20 Ringrows
    10 KBS
    10 Med Ball Cleans
    Samson Stretch

    Strength: Deadlift –70-75-80-95-105

    WOD: Row 600m
    40 Front Squats @ 35#

    Time:6:27

  4. Mobility
    WU: 20 Walking Lunges
    10 Pushups
    20 Ringrows
    10 KBS
    10 Med Ball Cleans
    Samson Stretch
    Strength: Clean x 3
    95,105,115,125,135

    WOD:
    Row 600m
    40 Front Squats (115#)
    Time: 5:37

  5. Mobility
    WU: 20 Walking Lunges
    10 Push ups (hand release)
    20 Ring rows
    10 KBS (25#)
    10 Med Ball Cleans (10#)
    Samson Stretch
    Strength: Overhead squats x 3
    45,50,55,65×2,65,70
    WOD:
    Row 600m
    40 Front Squats (45#)
    Time: 8:13
    Cash out – wall stretch

  6. Jamie

    Mobility
    20 Walking Lunges
    10 Pushups
    20 Ring Rows
    10 KBS 53#
    10 Med Ball Cleans 20#
    Samson Stretch

    Strength – Shoulder Press x 1
    75-85-95-105-115-125(F) Shoulder still pretty sore…

    WOD
    Row 600m
    40 Front Squats 125#

    Time: 5:17

    800m Run

  7. Elba

    Mobility

    Warm Up:
    20 Walking Lunges
    10 Pushups
    20 Ring Rows
    10 KBS 35#
    10 Med Ball Cleans 10#
    Samson Stretch

    Strength – OHS 5’s
    45-50-55-60-70

    WOD
    Row 600m
    40 Front Squats 55#

    Time: 6:57

  8. Gabrielle

    Hey muchachos!! Did someone grab Darsey’s WOD book by mistake on the way out?? Please bring it with you next time you come in πŸ™‚

  9. Tracy S

    Mobility… + another good warm-up.

    Strength: Back Squat
    (X 5) 65 – 85 – 95 – 105 – 115

    WOD: @ 60#
    Time: 8:33

    That was a tough one. Seemed like it took a while for the legs and heart rate to settle after the row – but got through it πŸ™‚

  10. Francis

    WU: 20 Walking Lunges
    10 Pushups
    20 Ringrows
    10 KBS
    10 Med Ball Cleans
    Samson Stretch

    Strength: push jerk x 1
    115-135-155-165-175 (PR)

    WOD: Row 600m
    40 Front Squats @ 105#

    Time: 6:14

  11. Lora

    Mobility
    WU:
    20 Walking Lunges
    10 Push ups (hand release)
    20 Ring rows
    10 KBS (25#)
    10 Med Ball Cleans (14#)
    Samson Stretch

    Strength: Back Squat (x1)
    125-150-175-200-210 (PR!!)
    **felt strong on last one but didn’t want to be greedy like last week. Happy to stop there! πŸ™‚ **

    WOD:
    Row 600m
    40 Front Squats (95#)
    Time = 6:12

    Great work 4:15 crew!

  12. Owen

    Mobility
    WU
    20 walking lunges
    10 Push Ups (hand release)
    20 Ring Dips
    10 KBS 35#
    10 Med Ball Claeans 20#
    Samson Stretch

    Strength
    Push jerk 1’s
    65-95-125F-125F-125-135PR….just not focused on jumping under on those fails

    WOD
    Row 600M
    40 frnt quats @50% max = 90#

    Time
    6:56

  13. Steph G

    mobility
    warm up
    Bench press 10’s
    15-20-25-30-35-45

    WOD
    600 m row
    40 shoulder press #35

    time 6:49

    Modified the WOD again my lower back & leg are still pulling. Fingers Crossed that tomorrow these issues will be a memory of the past. Breathing is getting easier w the rowing πŸ™‚

  14. Gabrielle

    Marc’s special WU

    deadlift 10s
    65-85-95-115

    WOD with 65lbs

    Time 5:56 – PR by 30 seconds – my row was slower I think however I was much faster on my squats πŸ™‚ I haven’t done a one rep max in quite some time, it may be time to increase my weight…

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