2014 October 16 WOD

Posted: October 16, 2014 in Uncategorized
Metcon

For time:
1,000m Row (or loop run or 1 mile bike)*
20 Pistols
20 Bench Press, bodyweight (girls do 15 reps)
40 meter (130’ or “column to column” 5 times plus a little) Dumbbell or KB (each hand) Walking Lunge
20 Bench Press, bodyweight (girls do 15 reps)
20 Pistols
1,000m Row (or loop run or 1 mile bike)*

*May have done 5 minute bike when you completed this last time. Feel free to do 5:00 for a direct comparison to your last performance.

Compare to March 31, 2014

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Comments
  1. Nickhayes says:

    Prewod 3k row 15:50/158c

    17:04
    Small band pistols
    Unweighted walking lunges
    95# bench

    4 min plank holds

    Seth
    3k row prewod

    16:28
    Small band pistols
    95# bench
    25# overhead walking lunges

    10 minute elliptical

    4 min plank holds

  2. stefgatlin says:

    22:27
    Ran both – perfect running weather!!
    25# DB lunges
    85# BP in sets of 5 except last set was 2/3
    Pistols were an ugly mess – couldn’t get parallel on my right side.
    Today successfully pointed out my weaknesses.

  3. Bo says:

    23:31 RX 225lbs BP, 70lbs Walking lunges

  4. Tanya Favara says:

    23:47
    Loop runs
    Pistols rx’d
    BP 95# x8, 90# 22–broken, took awhile
    25# DB

  5. MarkDGoff says:

    26:33
    run 950 m (loop)
    20 assisted pistol
    20 155# BP
    40m lunges 2 53# KB
    8 155# BP, 12 135# BP
    20 assisted pistol
    run 950 m (loop)

  6. Brian says:

    24:43
    Row first, run second
    BP: 115# (needed help w/some on last set)
    WL: 30#
    unassisted pistols

  7. Joy says:

    For time: 29:23
    1,000m Row
    20 Pistols: Very poor pistols w/ help from a plate & usually had to grip rails w/ both hands to get up
    20 Bench Press, (girls do 15 reps): 53#
    40 meter KB (each hand) Walking Lunge: 10#
    20 Bench Press, (girls do 15 reps): 53#
    20 Pistols
    1,000m Row

  8. Tim C says:

    27:22
    Run 950m loop x 2
    40 assited pistols
    35 BP, 135#, 5 BP, 115#
    40m lunges w/25# dumb bells

  9. Jennie says:

    Ran 3 “C’s” @ football practice in 14 minutes. Weird hip pain.

    Making up GHD wod at home later tonight I hope

  10. Ashleigh says:

    WOD: 19:47 – run; BP: first 8 reps @ 85#, rest @ 75#; 35# DB

    post-WOD: EMOM x 10: 3 tempo LBBS @ 125#

  11. Marcia Jo says:

    28:56
    Rowed
    Narrow squats instead of pistols (40)
    75# BP
    20# DBs for lunges

  12. Brett Christensen says:

    WOD: 29:23 Rxd
    Airdyne 5 min. Total distance 1.57 mi
    Pistols Rxd w/ lifting shoes
    BP @ 185 up 20lb from last time.
    50lb DBWL
    2nd 5 min Airdyne total distance 1.58 mi

  13. Shea says:

    22:23 or 22:33 (or something close to that) Rowed both times
    Pistols Rx’d
    Bench press 85#–shared a bar
    25# DB’s (almost did 2 rounds of these!)

  14. jkb says:

    Metcon in 25:30
    1000m row (in 4:28, damp on 5)
    40 narrow stance squats
    15 BP @73lbs
    40m walking lunge w/ 20lb DB’s
    15 BP @63lbs
    40 narrow stance squats
    1000m row

  15. jkeel 40/5'9/175ish says:

    APFT:
    78 pushups
    72 situs
    14:48 2mi run

    286

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