WOD Wednesday 6/7/17

by | Jun 6, 2017 | News | 11 comments

Warm-up
Coach’s choice

WOD prep
Back squat and wall balls.

WOD 

Wonder Dog
Minute 0 to 30 build to a 1 rm back squat
5,4,3,2,1,1,1

Rest 30 to 32

then

1 set of max unbroken wall balls(20,14)10ft target for the men. 9ft target for the ladies.

*Add 1 lb to your back squat for every wall ball. Example back squat 300lbs + 40 wall balls your score would be 340.

Post WOD

Couch stretch 2 minutes per side.

11 Comments

  1. Scott
    Scott on June 6, 2017 at 9:23 pm

    All, I found a sum of money in the parking lot after 630am class. If you lost it please let me know, otherwise I will donate it to my church.

    Scott
    Stellier@onprocess.com

  2. Deb.
    Deb. on June 7, 2017 at 9:02 am

    Back Squat 1RM: 135#
    Max Wall Ball Set: 25 | 10#
    Total Score: 160
    A humbling WOD, but nice to get a bit of a PR on the back squat – spotted by Eagle-Eye Kion.
    Scott, was the money in question green by any chance?! 🙂

  3. John(Frozen)
    John(Frozen) on June 7, 2017 at 10:41 am

    Back squat 335 failed 355
    60 wall balls
    Total 395

  4. Dawn B
    Dawn B on June 7, 2017 at 10:41 am

    Back squat 180# PR
    Wall balls 26 RX
    Total= 206

    I jumped from 175 to 185 on back squat and failed so I went back down to 180. With some more time I think I could have tried again and hit the 185. PR nonetheless!

  5. Deb.
    Deb. on June 7, 2017 at 10:42 am

    I was going to go for 335, but did not want to show off too much. I did my wall balls with my feet…upside down, on one hand.

  6. Michelle Lieberman
    Michelle Lieberman on June 7, 2017 at 5:12 pm

    PR’d my back squat today #205. Fun to keep up with Becka. Wall balls 20 at 14#. Happy to do 14# now I just need to work on endurance!

  7. Ryan
    Ryan on June 7, 2017 at 6:30 pm

    BS – 265
    WB – 82
    Total 347

  8. Dawn B
    Dawn B on June 7, 2017 at 6:52 pm

    Holy wall balls Batman! 🤢

  9. Justin
    Justin on June 7, 2017 at 8:41 pm

    BS – 285#
    Wall balls 34 (I still hate you wall balls)
    Total: 319

  10. Justin
    Justin on June 7, 2017 at 8:42 pm

    Ridiculous amount of wall balls. Remind me to team up with you next partner workout with wall balls.

  11. Ken A.
    Ken A. on June 7, 2017 at 9:24 pm

    I was shooting for 83 wall balls but stopped at 30. I take my hat off to you Ryan.