2014 October 14 WOD

Posted: October 14, 2014 in Uncategorized
Skill Work

10 minute handstand practice

Metcon

3 RFT
10 Double Dumbbell Push Press (70/50)
10 Box Jump (40/30)

Additional Work – Time Permitting

100-80-60-40-20 Double unders
25-20-15-10-5 GHD Sit-ups

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Comments
  1. Nickhayes says:

    Prewod 3k row 16:20/156c

    3:21
    65# pp
    20″

    11:09
    300m row x5
    25-20-15-10-5
    Abmat sit-ups

    Seth
    3k row

    4:02
    25# DBS
    24″ box jumps

    7:37
    50-40-30-20-10 du
    25-15-5 Abmat
    20-10 ghd

    15 min elliptical

  2. Jesse G says:

    10 minutes of fairly unsuccessful HS walk practice. Made it 4-5 feet once or twice.

    WOD
    7:52
    40# DB PP
    40″ box
    One box bite at the end of the first round. Made me slow down a little and focus on each rep. Had to redo one rep each round for falling backward before reaching full extension on top of the box.

  3. Kent says:

    10 minutes of shoulder mobility on the bands. Right shoulder steadily improving.

    WOD: 3:27? 15# pp; 25″ box- jumps 1st rd, steps next 2.
    Post: DU’s and Sit-ups as:
    2 min SU’s & DU’s; 25 abmat Sit-ups;
    80 wall kicks; 20 am Sit U’s
    120 SU’s; 15 Sit u’s
    40 wall kicks , 10 St u’s
    20 DU’s or DU attempts, 5 st u’s

    Post x2: air dyne bike sprints x 8.

  4. Shea says:

    Skill work: HS holds on wall w/focus on hollow body/tight core & active shoulders (2×1 min); max shoulder touches x 2 (15 & 13 reps-arms smoked!); HS walks for remaining time-couldn’t get far today after doing the other HS work.
    Metcon: 5:24 w/35# db, 24″ BJ
    Extra DU/GHD: 9:53 Rx

  5. MarkDGoff says:

    attempted handstand walk, got up a few times but no steps

    metcon
    5:49
    40# DB press
    30″ BJ

    Additional work
    did 100 and 80 SU/DU attempts
    did all the GHD SIT-UPS

  6. Wilks says:

    Worked on HSPU and got my first legit with no abmat.
    Metcon:
    9:08
    55# kb
    40″ box

    180 du’s / 45 GHD’s

  7. Joy says:

    10 minute handstand practice: Practiced A-Frame

    Metcon
    3 RFT: 3:49
    10 Double Dumbbell Push Press: 15# (should have started w/ 20#)
    10 Box Jump: 24″ box steps

    Additional Work
    100-80-60-40-20 Double unders: Did 180 Squats instead of DUs
    25-20-15-10-5 GHD Sit-ups: 60 knee raises

  8. Tanya Favara says:

    HS practice x10 min

    6:?? I think :20 but really not sure
    35# DB–hard, broken. Failed one had to repeat.
    24″ jumps

    DU/sit-up 12:23 (moderate intensity)
    25/15 butterfly abmat sit-ups w/ 10# ball. 20/10/5 GHD

  9. Brett Christensen says:

    HS Practice
    Metcon: 14:20
    Pink KBs
    41″ box jumps
    Extra: done Rxd. Set 15 on GHDs with 20lb Wall ball and arms locked out. Set 5 on GHDs with 20lb Wall ball held against my chest.

  10. Jennie says:

    At home
    30# DB PP
    BJ on porch 25-26″ high (all jump up step down)
    4:25

  11. Matt Z. says:

    HS walk practice, 27′ best
    8:19 pink bells, 24″ box + 16″ blue mat
    11:39 DU/GHDSU

  12. jkb says:

    Skill: 10min handstand practice… Focus on active shoulders, tight core, pointed toes, looking forward not at the ground.

    Metcon: 3 RFT in 3:17
    10 double DB PP @20lbs
    10 box jump @ 18″

    Extra: completed in under 20min…. Didn’t catch exact time.
    100-80-60-40-20 of DU’s…strung several sets of 20+ and a PR of 31 UB!
    25-20-15-10-5 abmat sit ups w/ 20lb med ball

  13. Lucas Holland says:

    50lbs db pp
    30inch bj
    5:35
    extra- rx’d with 20 lbs wall ball

  14. Robert says:

    Skill: Handstand and tumbling.

    MetCon: 9:02 36″ box and 50#

  15. Melanie says:

    Skill Work
    10 minute handstand practice

    Metcon
    3 RFT 3:50
    10 Double Dumbbell Push Press (20)
    10 Box Jump (12) stepped

    Additional Work – Time Permitting
    200-160-120-80-40 Meter rows
    25-20-15-10-5 Sit-ups

  16. Brian says:

    Did the metcon after Wed.’s workout.

    7:26
    40#
    40″ box in 1st round, 36″ box in 2nd & 3rd rounds

  17. Ashleigh says:

    3:21 – 30# DB/25″. everything UB.

    additional work: 12:34 rx’d

  18. Kim says:

    @home
    10 min HS practice
    4:36 @25# & 20″ Box jump/step down
    Double Unders & mix of abmat situps/hollow rock

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