Daily WOD – Jan 13, 2020

Karen Smith working through some weighted lunges!

“Fight Gone Bad”

  • Push press (75/55#)
  • Row (cal)
  • Wall ball (20/14# to 10/9′)
  • Sumo deadlift high pull (75/55#)
  • Box jump (20/16″)

WOD Notes: The “fight gone” scheme means you will complete 1 minute at each station with a 1 minute rest after all 5 are completed. Repeat for a total of 3 rounds. Score is total reps completed. For this workout, box jumps can be completed in a dynamic style of springing up off the top of the box so long as full extension is reached above the box. Compare to 190107.

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This Post Has 9 Comments

  1. 5:15
    Bill 55/64/75 (195)
    Ceil 145/142/148 (435) bicycle, bike, WB squats, sumo dead, step ups
    Danielle 67/64/55 (186)
    Diana 🙂
    Faith 81/86/77 (242)
    Jason V. 103/97/99 (299)
    Jim 68/67/62 (197)
    KTS 100/98/95 (293)
    Keith 88/75/52 (215)
    Kelly G. 100/88/80 (268)
    Nicole 70/75/80 (225)
    Robin 62/62/61 (185)
    Ryan Mc. 69/53/58 (171)
    Steve 113/96/93 (304)
    Murray 106/80/100 (286)
    ————
    6:15
    BWat 75/74/65 (214)
    Karen B. 69/82/84 (235)
    Smith 107/🙂/🙂
    Mike D. 🙂
    Craig 105/92/99 (296)
    Sean B. 101/85/81 (267)
    Liz 78/69/60 (207) 35
    Vince 81/65/54 (201)
    Fili 90/82/78 (250)
    DE 142/116/111 (368)
    KTL 100/94/92 (286)
    Sabrina 108/104/101 (313)

  2. FGB = #Nope

  3. 9:30
    Lucas 98/98/100 (296 Sc)
    Jenn T. 113/113/115 (341) Rx PR!!
    Cara 99/113/🙂
    KTN 96/100/87 (283)
    Natalie 124/110/105 (339) 16 WB, 20”, 20# sit up, 25 DB PP
    Emily 🙂/ 84/91
    Bob Kr. 🙂
    Ken 112/121/92 (325)
    Kerri 61/68/58 (183)
    Rob R. 74/66/75 (215) 12 WB, 55 SDHP, 55 PP, 16”
    Jesse Sy. 100/89/93 (282) 33 rep PR!!
    Betsy 105/119/122 (346) 6 WB, 10 DB, sit ups
    Megan S. 72/70/70 (212)

  4. 12:00
    Whitney 79/81/72 (232) 26 KB Press, step ups
    Vaibhav 68/71/65 (184) 35, step ups
    Yuvika 95/93/84 (272) 35 SDHP, 15 DB PP, 8 WB
    Greg 67/74/65 (206) 16 WB, step ups
    Jen C. 98/91/80 (269)
    Beth 73/64/63 (200) 35 SDHP + PP, 12 WB, step ups
    Megan V. 86/88/80 (254) 55 KB SDHP

  5. Random thought of the day, wouldn’t it be cool to do a study to see if people performed better in the gym on certain days of the week? For instance, what if there was a quantifiable probability of PR-ing a lift on any given day of the week(i.e. a 58% probability of PR-ing your bench on Monday vs a 76% on Friday)? That would be bananas.. I need more coffee and to not be at work right now. K bye.

    1. The only way to guarantee a PR is listen to Missy Elliott. Or TSwift. #workseverytime

      1. You’re gosh darn right about that my friend

  6. 5:00
    PTS
    Boelker 133, 106, 102 (341) Rx
    Sikora
    Bob B. 76, 60, 70 (206) step-ups
    Curtis 67, 65, 65 (197) Rx step-ups
    Rocco 85, 76, 82 (243)
    Alex 98, 79, 80 (257) PR! Rx
    Tim C. 63, 69, 73 (205) Rx DCwb
    eQ 104, 100, 101 (305) Rx Step-ups
    Erin 113, 103, 93 (309) Rx
    Janet 84, 75, 70 (229) Rx
    Moira 97, 99, 98 (284)
    Mel
    Zoe 76, 77, 80 (233) 6#wb, 20#KBHP, 8#DBPP
    Alexa 86, 95, 100 (281)
    Kelly K Rx

    6:00
    Rob G. 65, 56, 70 (201)
    Jeff 16#wb
    Sigal 87, 74, 78 (239) Rx
    Erik 94, 85, 73 (252) Rx
    John C. 96, 81, 76 (253)
    Natalie L. 101, 98, 99 (298)
    Marco 71, 53, 55 (179)
    Ryan S. 88, 79, 68 (236) Rx
    Tim S. 67, 87, 80 (234)
    Jill 82, 86, 86 (254)
    Traci 73, 75, 70 (218)
    DR 83, 71, 71 (223) Rx
    Kris 60, 55, 55 (170)
    Melissa 68, 72, 76 (216)
    T
    Lana 100, 115, 111 (326) 6#wb, 8#DBPP, 26#KBS
    Shawn 105, 91, 87 (283) Rx
    Blake 80, 70, 70 (220) Rx
    Todd 93, 90, 89 (272) Rx
    Averie
    Hanna 76, 65, 73 (214)
    Tobin 100, 91, 91 (282)

    7:00
    Frank 110, 98, Rower didn’t count cals 🙁
    Francis 93, 69, 64 (226)
    Dan T. 101, 93, 95 (294)
    Shawn G. 81, 75, 66 (222)
    Rich 89, 77, 70 (236)
    Jimena 89, 91, 74 (254)
    Tracy 73, 83, 82 (238)
    Sydney
    Swetha
    Kristen 65, 73, 66 (204)
    Avery 80, 75, 74 (229)

  7. 4PM
    Ryan 84/83/77 (244)
    Christine 70/65/61 (196) [16″ step, 44#KB to4″]
    Heath 🙂
    Bre P. 80/65/66 (211)
    Steve K 🙂
    Chris S 🙂
    Abby 🙂
    Kirsten 91/79/81 (251) [stepup/ bike]
    Andrew :)/82/65 (147)
    Tom S 73/ :)/ 🙂
    Nick L 108/85/75 (268)
    Shawn 🙂
    Fredi 72/69/51(192)
    Robbie 1000/ 🙂
    Eric B 91/83/91 (265)
    Tom B 🙂
    Marissa 81/80/78 (239) [10#WB, 35KBHP, 35PP]
    Julie 🙂

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